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2800 Calorie no Restrictions Meal Plan

Updated: Jan 9

Written By: Austin Marks

Here is a no restrictions single day 2800 calorie meal example to help you with your fitness progress and to give you new ideas. Note: This meal plan is broken into 3 meals and 2 snack so feel free to spread this across additional meals in any way you see fit:


Meal 1

  • 4 small Eggs

  • 2 whole wheat English muffins

  • 1 cup Orange juice

  • 4 slices Bacon

  • 1 tbsp Honey

Meal 2

  • 8 slices Ham

  • 2 slices Whole wheat bread

  • 1/2 Avocado

  • 2 leaf Lettuce

  • 1 cup Green peppers

  • 1 small pear

  • 1 handful of Olives

Meal 3

  • 2 cups Spaghetti

  • 8 spears Asparagus

  • 8 oz Swordfish

  • 1/2 cup Pasta sauce

Snack 1

  • 1 cup Raspberries

Snack 2

  • 2 small containers Greek yogurt



Nutrition Information: 2831 Calories, 98 g Fat, 293 g Carbs, 202 g Protein


To track this meal plan and get many others like it, visit our web app!

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