2800 Calorie Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2800 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
2756
Protein
172.4 g
Fat
87.4 g
Carbohydrates
355.1 g

Breakfast: 351 Cal

Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Main: 904 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Ingredients
Show Instructions...
  • Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  • Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  • Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!

Main: 508 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 228 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 277 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Ingredients
Show Instructions...
  • Wash with warm water before eating

Snack: 488 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Day 2

Calories
2769
Protein
154.7 g
Fat
74.1 g
Carbohydrates
398.7 g

Breakfast: 500 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Main: 837 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 466 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 314 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 228 Cal

Ingredients
Ingredients
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 424 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 3

Calories
2789
Protein
175.2 g
Fat
71.1 g
Carbohydrates
384.1 g

Breakfast: 353 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Main: 810 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Ingredients
Show Instructions...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.
Ingredients

Main: 487 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 529 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Enjoy

Snack: 317 Cal

Ingredients
Show Instructions...
  • Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.

Snack: 293 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy
Ingredients

Day 4

Calories
2746
Protein
183.3 g
Fat
88.8 g
Carbohydrates
339.1 g

Breakfast: 211 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Wash and dry whole watermelon
  • Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Show Instructions...
  • Wash berries with warm water before eating

Main: 914 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Ingredients
Show Instructions...
  • Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  • Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  • Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 455 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 330 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Ingredients
Show Instructions...
  • Wash with warm water before eating

Snack: 343 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy
Ingredients

Snack: 493 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Enjoy

Day 5

Calories
2749
Protein
170.7 g
Fat
88.5 g
Carbohydrates
344.2 g

Breakfast: 436 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
  • Ham (87.5 g)
Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Ingredients
Show Instructions...
  • Slice and serve!

Main: 586 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.
Show Instructions...
  • Wash and enjoy.

Main: 610 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
  • Rice (1.25 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients

Snack: 281 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Snack: 343 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy
Ingredients

Snack: 493 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Enjoy

Day 6

Calories
2834
Protein
149.1 g
Fat
73.8 g
Carbohydrates
413 g

Breakfast: 480 Cal

Ingredients
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Main: 663 Cal

Ingredients
Show Instructions...
  • Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  • Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  • Add salt, chilli powder, cumin; stir another 10 seconds.
  • Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  • Spoon chili into bowl and enjoy!
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Wash before eating.
Show Instructions...
  • Wash and enjoy.

Main: 750 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Ingredients
Show Instructions...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.
Ingredients

Snack: 180 Cal

Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.

Snack: 338 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Snack: 423 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Enjoy

Day 7

Calories
2763
Protein
172 g
Fat
89.3 g
Carbohydrates
337.6 g

Breakfast: 417 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
Show Instructions...
  • Place a non-stick frying pan on stovetop and set to medium heat.
  • Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Main: 481 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 915 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 116 Cal

Ingredients
Show Instructions...
  • Wash and dry whole watermelon
  • Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Ingredients
Show Instructions...
  • Wash and enjoy.

Snack: 529 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Show Instructions...
  • Enjoy

Snack: 305 Cal

Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy
Ingredients

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Finfish and Shellfish Products

Legumes and Legume Products

Baked Products

Beef Products

Poultry Products

Cereal Grains and Pasta

  • Rice (6.25 cup, cooked)

Breakfast Cereals

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