2,800 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight gain as a primary goal, 2,800 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 2,800 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 2,800 calorie diet, as well as provide you with a printable 2,800 calorie diet plan.

Please note: This is just a day’s example of a 2,800 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 2,800 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 2,800 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 surplus that encourages weight gain.

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 2,800 Calories a Day Healthy?

A well-planned 2,800 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:

2,500 Calorie Meal Plan
2,600 Calorie Meal Plan
2,700 Calorie Meal Plan

Printable 2,800 Calorie Meal Plan

We have created a printable version of a 2,800 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 2,800 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 2,800 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 surplus necessary in promoting weight gain. 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 2,800 calorie meal plan:

Provides 2,858 kcal, 214g Protein (30%), 251g Carbs (35%), 113g Fat (35%) per day.


Egg and Tuna with Honey Mustard

Calories and Macros

817 Calories
66.1g Protein (33%)
77.8g Carbohydrates (38%)
26.1g Fat (29%)


4 slices Whole Grain Bread
2 tsp Butter (unsalted)
20 grams Arugula (rocket)
160 grams White Tuna (canned)
2 tsp Dijon Mustard (whole grain)
1 tbsp Honey
1/2 Onion
2 Eggs


Step 1: To start, boil the egg according to your preference.

Step 2: Toast the bread and spread with the butter.

Step 3: Layer the toast with rocket, tuna, and sliced eggs.

Step 4: In a small bowl, mix the honey and mustard, then drizzle over the egg.

Step 5: Top off with the onion. Don’t forget to season with salt and pepper!


Simple Mustard, Chicken, and Avocado Sandwich

This one shouldn’t be too complicated to make; we’re sure you’ve heard of a sandwich, right? 

Calories and Macros

779 Calories
56.3g Protein (28%)
71.1g Carbohydrates (36%)
31.5g Fat (36%)


160 grams Chicken Breast
4 slices Whole Grain Bread
1 Avocado
1 Tomato
1 tsp Dijon Mustard (whole grain)
2 leaves Iceberg Lettuce


Step 1: Pre-grill your sliced chicken breast until it is cooked all the way through and then allow to chill in the refrigerator. 

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the tomato and avocado and get them ready for action.

Step 4: Layer all ingredients in whatever order you see fit. We personally went with lettuce, chicken, tomato, avocado, then mustard on the top slice!


Protein Pea and Chicken Power Soup

This one looks small, but packs a punch!

Calories and Macros

827 Calories
60.7g Protein (29%)
79.5g Carbohydrates (38%)
29.9g Fat (32%)


1 1/2 tbsp Olive Oil
180 grams Chicken Breast
1 1/2 stalks Celery
1 1/2 Carrots
150 grams Green Peas
1 Sweet Potato
1 Onion
1 tsp Garlic Powder
1/2 tsp Dried Rosemary
1 Bay Leaf
300ml Chicken Stock
1 pinch Salt
1 pinch Black Pepper


Step 1: Roughly chop the chicken, carrots, potatoes, celery, and onion into bite-size chunks.

Step 2: Heat the olive oil in a stockpot over medium to high heat. Once hot, add the chicken to the pot and cook until lightly brown (this should take about 8 minutes)

Step 3: Add the celery, onion, carrots, rosemary, salt, and pepper to the mix and then allow to cook for an additional 5 minutes.

Step 4: It’s time to add those peas! Once mixed, throw in the bay leaf and the stock and bring to a boil. Then reduce heat to low and allow to simmer, partially covered for around 20 minutes. Taste soup and season accordingly before adding the potatoes.

Step 5: Add the potatoes and continue to simmer until potatoes are tender, this should take another 8-10 minutes. Stir in pressed garlic and chopped dill.

Step 6: Stir in the garlic, season with salt and pepper and then serve up!*

*Tip – If you prefer a smooth soup, remove the bay leaf and blend using a hand processor before serving

Snack 1

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%)

Snack 2

Chocolate Protein and Cashew Supreme

Calories and Macros

223 Calories
24.8g Protein (44%)
15.4g Carbohydrates (27%)
7.4g Fat (29%)


20 grams Chocolate Whey Protein (80%)
200ml Milk (1% fat)
10 grams Cashew Nuts


Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the cashews on the side!

You’re quite the health nut…

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