Sample week · 7 days

2,800 calorie high-protein meal plan

Seven days of meals at 2,800 calories and 210 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,800
Protein a day
210 g
Meals a day
3 and a snack
Recipes
27

Monday

2,787 kcal210 g protein

Tuesday

2,867 kcal201 g protein

Wednesday

2,812 kcal208 g protein

Thursday

2,722 kcal205 g protein

Friday

2,778 kcal208 g protein

Saturday

2,760 kcal212 g protein

Sunday

2,901 kcal204 g protein

Grocery list for the week

Produce

  • Avocados2
  • Garlic9 cloves
  • RosemaryA little
  • Lemons2
  • Garlic powderA little
  • Cayenne pepperA little
  • Limes2
  • GingerA little
  • Potatoes450 g
  • Red bell pepper180 g
  • Onion170 g
  • Baby spinach140 g
  • Green onion1
  • Carrot1
  • Celery90 g
  • Button mushrooms300 g
  • Cherry tomatoes75 g
  • Russet potatoes500 g
  • Cilantro30 g
  • Mixed salad greens40 g
  • Raspberries80 g
  • Strawberries300 g
  • ParsleyA little
  • Seedless grapes150 g
  • Sweet potato150 g
  • Red onion1

Meat and fish

  • Pork loin chops3
  • Chicken thighs bone-in skin-on500 g
  • Salmon fillet230 g
  • Chicken breast750 g
  • Ground turkey150 g
  • Ground lamb150 g
  • Turkey breast90 g

Dairy and eggs

  • Semi-skimmed milk400 ml
  • Greek yogurt plain nonfat700 g
  • Plain nonfat greek yogurt200 g
  • Eggs9
  • Plain Greek yogurt200 g
  • Cheddar cheese70 g
  • Cottage cheese300 g
  • Butter lettuce8 leaves
  • Egg whites8

Bakery

  • Wheat tortilla4 whole
  • Wheat bread40 g

Pantry

  • Black beans240 g
  • Canned cannellini beans600 g
  • Chicken broth600 ml
  • Basmati rice150 g
  • Canned coconut milk180 ml
  • Canned kidney beans200 g
  • Soy sauce2 tbsp
  • White rice190 g
  • Dried green lentils120 g
  • Vegetable broth1000 ml
  • Dijon mustard1 tbsp
  • Honey1 tbsp
  • Light mayonnaise20 g
  • Chutney20 g
  • Golden raisins15 g
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Granola85 g
  • Quinoa300 g
  • Canned black beans250 g
  • Rolled oats55 g
  • Baking powder1 tsp
  • Green beans190 g
  • Pine nuts10 g
  • Peanut butter2 tbsp
  • Cocoa powder1 tbsp
  • Brown rice120 g
  • Walnuts20 g
  • Canned chickpeas200 g
  • Barbecue sauce2 tbsp

Oils and spices

  • Ground turmeric1 tsp
  • Olive oil9 tbsp
  • Salt3 tsp
  • Black pepper1 tsp
  • Dried thyme2 tsp
  • Ground gingerA little
  • Ground cinnamon1 tsp
  • Rice vinegar2 tsp
  • Smoked paprika1 tsp
  • Vegetable oil2 tbsp
  • Ground cumin2 tsp
  • Curry powder2 tsp
  • Paprika1 tsp

Frozen

  • Frozen blueberries75 g
  • Frozen raspberries75 g
  • Corn kernels190 g
  • Mixed berries120 g
  • Bananas3

Other

  • Tofu120 g
  • Salsa9 tbsp
  • Ground allspice2 tsp
  • Firm tofu600 g
  • CornstarchA little
  • Tempeh210 g
  • Extra firm tofu150 g
  • Vanilla protein powder60 g
  • Bean sprouts40 g
  • Scallion1
  • Roasted peanuts20 g
  • Vanilla extract1 tsp
  • Vital wheat gluten90 g
  • Unsweetened soymilk250 ml
  • Dried tarragonA little
  • Tahini1 tbsp

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

High-protein, at other calorie levels
2,800 calories, other kinds
All sample meal plans

Meal plans for clients

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