2,900 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, 2,900 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 2,900 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 2,900 calorie diet, as well as provide you with a printable 2,900 calorie diet plan

Please note: This is just a day’s example of a 2,900 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 2,900 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 2,900 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 2,900 Calories a Day Healthy?

A well-planned 2,900 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:

2,600 Calorie Meal Plan
2,700 Calorie Meal Plan
2,800 Calorie Meal Plan

Printable 2,900 Calorie Meal Plan

We have created a printable version of a 2,900 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 2,900 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 2,900 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 2,900 calorie meal plan:

Provides 2,904 kcal, 199g Protein (25%), 314g Carbs (43%), 102g Fat (32%) per day.


Frozen Blueberry and Matcha Overnight Oats

Prepare the night before and you’ll wake up like it’s your birthday every day!

Calories and Macros

800 Calories
53.2g Protein (26%)
108.9g Carbohydrates (53%)
20.1g Fat (22%)


80 grams Frozen Blueberries
80 grams Frozen Raspberries
1 Kiwifruit
150 grams Greek Yogurt (whole milk)
300ml Almond Milk
60 grams Oats
4 tsp Honey
30 grams Vanilla Whey Protein (80%)
2 tsp Chia Seeds
1 tsp Matcha Powder


Step 1: In a small bowl, whisk the matcha and warm water (2 tbsp) together until a smooth consistency is formed. 

Step 2: Take the frozen berries, the yogurt, the protein powder, and the milk, and allow them to get well acquainted in a blender or food processor as you lightly pulse. 

Step 3: Once you have a delicious purée, spoon it into a container or jar and mix in the matcha paste, oats, chia seeds, and honey. 

Step 4: Slice the kiwi and layer it on top with a couple of extra raspberries and store in the fridge overnight!


Protein Pea and Chicken Power Soup

This one looks small, but packs a punch!

Calories and Macros

842 Calories
61.2 Protein (29%)
83g Carbohydrates (39%)
30g Fat (32%)


1 1/2 tbsp Olive Oil
180 grams Chicken Breast
2 stalk Celery
2 Carrots
1 Onion
150 grams Green Peas
1 Sweet Potato
1 tsp Garlic Powder
1/2 tsp Dried Rosemary
1 Bay Leaf
300 ml 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


Bossy Buffalo Chicken Wraps

Calories and Macros

790 Calories
50.6g Protein (25%)
63.8g Carbohydrates (32%)
39.1g Fat (43%)


150 grams Chicken Breast
2 Whole Wheat Tortillas
30 grams Greek Yogurt (whole milk)
1/2 tp Chilli Powder
30 grams Sun-Dried Tomatoes
3 tsp Olive Oil
1 stalk Celery
1/2 Avocado


Step 1: First, dice the chicken and place in a bowl along with the olive oil, chili powder, and a little salt and pepper.

Step 2: Heat a frying pan over a medium heat and add the chicken mix

Step 3: While the chicken cooks into something special, slice your avocado, celery, and sun-dried tomatoes and set aside.

Step 4: Once the chicken has cooked through, layer on top of the tortillas along with the avocado and sun-dried tomatoes. Then do a little wrap.

Step 5: Serve with a dollop of Greek yogurt on the side!

Snack 1

Velvet Berry Smoothie

Ideally, use a chilled or even a frozen banana and berries for this splendid mix of antioxidant-filled goodness. 

Calories and Macros

303 Calories
27.5g Protein (35%)
41.2g Carbohydrates (52%)
4.4g Fat (13%)


50 grams Frozen Blueberries
1/2 Banana
300ml Milk (1% fat)
20 grams Vanilla Whey Protein (80%)
1/2 tsp Honey


Step 1: Place all ingredients into your blender of choice and take a look at what is about to become an absolute sensation. 

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 sensational smoothie treat that will occupy your dreams for weeks to come.

Snack 2

Peanut and Avocado Power Toast

Loaded with healthy fats!

Calories and Macros

169 Calories
6.2g Protein (14%)
17.2g Carbohydrates (39%)
9.3g Fat (47%)


5 grams Peanuts
1 slice Whole Grain Bread
1/4 Avocado
5 grams Arugula (rocket)


Step 1: Place your bread into a toaster and let things heat up while you mash your avocado on the side

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the avocado on top

Step 3: Crush the peanuts and drop them on top and add the rocket along with a little salt and pepper

Hot sauce jazzes everything up!

For a fitter, stronger,
healthier you.

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