2,700 Calorie Meal Plan
Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at maintaining weight as a primary goal, 2,700 calories falls within the total caloric intake for what may be needed to reach this goal.
But what does a 2,700 calorie diet look like, and is it healthy?
In this short article, we will explore the benefits of a 2,700 calorie diet, as well as provide you with a printable 2,700 calorie diet plan.
Please note: This is just a day’s example of a 2,700 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!
Who should follow a 2,700 calorie diet?
If you’re focused on maintaining weight, a diet that aims for an average of 2,700 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric balance that encourages weight maintenance.
However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.
Is 2,700 Calories a Day Healthy?
A well-planned 2,700 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a higher level of activity.
If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.
Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:
–2,400 Calorie Meal Plan
–2,500 Calorie Meal Plan
–2,600 Calorie Meal Plan
Printable 2,700 Calorie Meal Plan
We have created a printable version of a 2,700 calorie meal plan for you to download, use and enjoy.
This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 2,700 calorie meal plan pdf or continue reading to see all of the recipes.
What Does a 2,700 Calorie Diet Look Like?
Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie balance necessary in promoting weight maintenance. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.
Here is an example 2,700 calorie meal plan:
Provides 2,703 kcal, 180g Protein (26%), 293g Carbs (42%), 100g Fat (32%) per day.
Breakfast
Peanut Butter Power Smoothie
Calories and Macros
724 Calories
50.8g Protein (27%)
87.3g Carbohydrates (46%)
22.8g Fat (27%)
Ingredients
1 1/2 Bananas
30 grams Oats
30 grams Peanut Butter
30 grams Vanilla Whey Protein (80%)
35ml Milk (1% fat)
Instructions
Ideally, use a chilled or even a frozen banana for this splendid mix of peanutty protein power.
Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients.
Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.
Step 3: Pour into a glass for that fresh serving of muscle-building goodness.
Lunch
Creamy Chicken Pasta
Calories and Macros
747 Calories
43.1g Protein (22%)
91.4g Carbohydrates (47%)
26.5g Fat (31%)
Ingredients
2 tsp Olive Oil
1/2 Red Onion
80 grams Chicken Breast
150ml Chicken Stock
50 grams Sun-Dried Tomatoes
1/2 tsp Dried Oregano
20 grams Spinach
65 grams Tagliatelle Pasta
15 grams Basil Leaves
45ml Milk (1% fat)
30 grams Cream Cheese
Instructions
Step 1: Heat the olive oil in a medium pot over medium heat.
Step 2: Chop the onion, add it to that lovely little pot, and let it cook for 3-4 minutes or until it has softened or becomes transparent.
Step 3: Chop the chicken into cubes and throw it in along with the onion to cook for about 5-8 minutes or until it’s browned.
Step 4: While the party in the pot is going on, dice the tomatoes and then pour into the party pot with the milk, cream cheese, chicken stock, oregano, garlic powder, salt and ground black pepper. Let it boil gently.
Step 5: Then, add the tagliatelle pasta and spinach. Let it cook for 5 – 10 minutes or until the spinach has wilted and the tagliatelle has cooked through, then remove from the heat, add the fresh basil and stir!
Step 6: Serve up with some fresh parsley and a smile!
Dinner
Spicy Crispy Chicken Burger
Calories and Macros
814 Calories
58.7g Protein (29%)
80.8g Carbohydrates (40%)
28.7g Fat (32%)
Ingredients
150 grams Chicken Breast
1 Whole Wheat Burger Bun
1 Egg
2 tbsp Breadcrumbs
25 grams Whole Grain Wheat Flour
1 wedge Lemon
120ml Milk (1% fat)
1 tsp Paprika
1/2 tsp Dried Oregano
1/2 tsp Chilli Powder
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
1/4 tsp Salt
1/4 tsp Black Pepper
1 tbsp Sunflower Oil
1/4 Tomato
2 leaves Iceberg Lettuce
Instructions
Step 1: Place your chicken breast onto a clean, flat surface, and cover with a sheet of cling film. Using a rolling pin, lightly pound/roll out the chicken breast until it reaches about a ¾-inch thickness. Your ultimate goal is to reach this thickness while maintaining solid burger shape; trimming the edges of the chicken breast to achieve this is perfectly acceptable!
Step 2: In a medium-sized bowl, combine the juice from a wedge of lemon, milk, ½ the paprika, onion powder, garlic powder, salt, and pepper.
Step 3: Place your chicken breast into the bowl and leave to marinate for up to 30 minutes (if stuck for time, 10 minutes will do!).
Step 4: While you wait, beat the egg in a small bowl and place the breadcrumbs on a plate next to the beaten egg bowl.
Step 5: In a separate bowl mix the flour with the remaining paprika, oregano, and chili powder.
Step 6: Remove the chicken breast from the milk marinade and coat with the flour mix ensuring that the breast is completely covered. Then, dip the chicken into the beaten egg, further ensuring the chicken is fully coated. Finally, lay the chicken breast onto the breadcrumbs and work them together to finalise the coating process.
Step 7: Heat the sunflower oil in a frying pan over a medium to high heat. Carefully place your coated chicken burger breast into the pan and fry for between 4 and 5 minutes per side.
Step 8: Slice your tomatoes and onion into burger slices.
Step 9: Once cooked through and golden brown on the outside, allow to rest on a wire rack above a paper towel for a minute or two in order to remove excess oil.
Step 10: Layer your burger in a lightly-toasted bun with sliced tomato and lettuce underneath, with the sliced red onion and additional herbs on top!
Step 11: Serve with a side of sugar-free ketchup or mustard!
Snack 1
Vanilla Protein and a Perfect Peach
Calories and Macros
206 Calories
20.4g Protein (38%)
26.2g Carbohydrates (49%)
3.1g Fat (13%)
Ingredients
15 grams Vanilla Whey Protein (80%)
200ml Milk (1% fat)
1 Peach
Instructions
Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.
Step 2: Serve up with the peach on the side!
You’ll a-peach-iate this one…
Snack 2
Mixed Nuts (35 grams)
Mixing things up! A quick boost of fuel!
Calories and Macros
212 Calories
6.8g Protein (12%)
7.8g Carbohydrates (14%)
18.7g Fat (74%)
