Sample week · 7 days

2,800 calorie meal plan

Seven days of meals at 2,800 calories and 140 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
140 g
Meals a day
3 and a snack
Recipes
27

Monday

2,686 kcal141 g protein

Tuesday

2,737 kcal140 g protein

Wednesday

2,795 kcal139 g protein

Thursday

2,801 kcal139 g protein

Friday

2,774 kcal140 g protein

Saturday

2,706 kcal139 g protein

Sunday

2,763 kcal142 g protein

Grocery list for the week

Produce

  • Avocados2
  • Cayenne pepperA little
  • Green onions2
  • Cilantro25 g
  • Limes2
  • Garlic powderA little
  • Raspberries100 g
  • Strawberries40 g
  • Sweet potato150 g
  • Red bell peppers2
  • Baby spinach170 g
  • Lemon1
  • Green cabbage120 g
  • Carrots2
  • Garlic9 cloves
  • Onions3
  • Parsley20 g
  • GingerA little
  • Red onionA little
  • Cucumber1
  • Pear1
  • Zucchini1
  • Celery1 stalk

Meat and fish

  • Ground turkey150 g
  • Chicken thighs bone-in skin-on400 g
  • Chicken thigh boneless skinless400 g
  • Chicken breast190 g
  • Salmon fillet210 g
  • Ground lamb150 g

Dairy and eggs

  • Semi-skimmed milk250 ml
  • Eggs8
  • Cheddar cheese40 g
  • Greek yogurt plain nonfat600 g
  • Plain Greek yogurt250 g
  • Milk200 ml
  • Butter2 tbsp
  • Heavy cream60 ml

Bakery

  • Wheat tortilla2 whole
  • Corn tortillas50 g

Pantry

  • Black beans350 g
  • White rice450 g
  • Canned coconut milk400 ml
  • Canned kidney beans300 g
  • Quinoa150 g
  • Canned black beans100 g
  • Rolled oats170 g
  • Honey1 tbsp
  • Dried flat rice noodles180 g
  • Tamarind paste2 tbsp
  • Soy sauce4 tbsp
  • Brown sugar1 tbsp
  • Basmati rice300 g
  • Granola80 g
  • Brown rice120 g
  • Almonds10 g
  • Pumpkin seeds10 g
  • Canned chickpeas800 g
  • Chow mein noodles120 g
  • Oyster sauce2 tsp
  • Short-grain white rice150 g
  • Sesame seedsA little
  • Cocoa powder1 tbsp
  • Chicken broth300 ml
  • Pine nuts10 g
  • Canned crushed tomatoes230 g
  • Canned tuna in water60 g
  • Baking powderA little
  • Walnuts1 tbsp
  • Couscous120 g
  • Vegetable broth400 ml
  • Dried green lentils75 g
  • Dijon mustard2 tsp
  • Plain rice cakes3
  • Peanut butter3 tbsp

Oils and spices

  • Ground turmericA little
  • Olive oil7 tbsp
  • Dried thyme1 tsp
  • Vegetable oil4 tbsp
  • Ground cumin1 tsp
  • PaprikaA little
  • Ground cinnamon1 tsp
  • Ground gingerA little
  • Salt2 tsp
  • Sesame oil1 tsp
  • Garam masala2 tsp
  • Curry powder2 tsp
  • Chili powderA little

Frozen

  • Corn kernels75 g
  • Bananas5
  • Mixed berries80 g

Other

  • Tofu120 g
  • Salsa140 g
  • Extra firm tofu150 g
  • Ground allspice3 tsp
  • Firm tofu400 g
  • Bean sprouts80 g
  • Scallions2
  • Roasted peanuts40 g
  • Maple syrup1 tbsp
  • Tahini1 tbsp
  • NoriA little
  • Whey protein powder50 g
  • Grain crackers5 whole

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

Balanced, at other calorie levels
2,800 calories, other kinds
All sample meal plans

Meal plans for clients

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