2900 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 2900 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
2878
Protein
156.7 g
Fat
85.4 g
Carbohydrates
380.9 g

Breakfast: 616 Cal

Ingredients
Show Instructions...
  • Heat a non-stick frying pan over medium heat. Place butter on the pan. Once melted, place bagel or bread on the pan and fry until golden brown, about 2-3 minutes.
  • Flip the bagel over and crack the egg into the middle of the hole. Sprinkle with salt and pepper, and cover pan with a lid. Let cook until egg is set, about 3 minutes.
  • Sprinkle with feta and dill. Enjoy!
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Main: 570 Cal

Ingredients
Show Instructions...
  • Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
  • Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
  • Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!
Show Instructions...
  • Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
  • Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Main: 741 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 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.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 330 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
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

Snack: 621 Cal

Ingredients
Ingredients
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Day 2

Calories
2959
Protein
158.8 g
Fat
82.3 g
Carbohydrates
423.3 g

Breakfast: 735 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Main: 856 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...
  • Mix ingredients in bowl and serve.
Ingredients
  • Rice (1 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.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 776 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...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 332 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Snack: 260 Cal

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

Day 3

Calories
2837
Protein
184.6 g
Fat
80.2 g
Carbohydrates
367.1 g

Breakfast: 735 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Main: 731 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 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.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 733 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...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
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.
Ingredients

Snack: 252 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Snack: 386 Cal

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

Day 4

Calories
2836
Protein
172.2 g
Fat
91.8 g
Carbohydrates
339.9 g

Breakfast: 457 Cal

Ingredients
  • Egg (2 large)
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.

Main: 561 Cal

Ingredients
Show Instructions...
  • Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
  • Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
  • Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce 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.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Show Instructions...
  • Wash and enjoy.

Main: 736 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 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.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 377 Cal

Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.
Ingredients
Show Instructions...
  • Wash berries with warm water before eating
Ingredients
Show Instructions...
  • Slice and serve!

Snack: 705 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Day 5

Calories
2865
Protein
186.4 g
Fat
90.8 g
Carbohydrates
348.7 g

Breakfast: 311 Cal

Show Instructions...
  • Wash berries with warm water before eating
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.

Main: 745 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  • Cook in the microwave for 5 minutes.
  • Carefully remove paper towel, and enjoy!
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!

Main: 964 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...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 455 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Dip crackers into hummus and enjoy.

Snack: 390 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.

Day 6

Calories
2849
Protein
159.8 g
Fat
81.4 g
Carbohydrates
392.2 g

Breakfast: 254 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Wash with warm water before eating
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Main: 875 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...
  • Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  • Cook in the microwave for 5 minutes.
  • Carefully remove paper towel, and enjoy!

Main: 595 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Show Instructions...
  • Wash and enjoy.

Snack: 795 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Snack: 330 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
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

Day 7

Calories
2832
Protein
197.4 g
Fat
92.2 g
Carbohydrates
320.7 g

Breakfast: 545 Cal

Ingredients
  • Egg (2 large)
Ingredients
  • Ham (87.5 g)
Ingredients
Show Instructions...
  • Slice and serve!

Main: 919 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...
  • Add beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 686 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  • Cook in the microwave for 5 minutes.
  • Carefully remove paper towel, and enjoy!
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!

Snack: 466 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
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: 216 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Poultry Products

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Finfish and Shellfish Products

Legumes and Legume Products

Baked Products

Cereal Grains and Pasta

Pork Products

  • Pork Chop (3.49 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Breakfast Cereals

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