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Nutrition » Diets » 2700 Calorie Meal Plan: An All-In-One Menu For Fitness Enthusiasts

2700 Calorie Meal Plan: An All-In-One Menu For Fitness Enthusiasts

2700 calorie meal plan

One-Size-Fits-All Diet

Have you ever heard about 2700 calorie meal plan for weight loss? Nowadays, the media is swarming with numerous nutritional plans for all purposes and tastes. They can be temporary or life-long, for weight loss, gain, and maintenance, for health improvement, or to support certain beliefs. Some diets combine different elements and can perform a couple of functions at the same time. Since weight management comes down to counting calories, any diet can be adjusted to fit your weight goals. For example, you may follow a vegan or vegetarian diet to support your beliefs and to lose weight by creating a caloric deficit. You can also try following a lactose-free diet to maintain optimal health and to grow muscles by increasing your consumption of protein and calories in general. There are also combinations of diets, such as the gluten-free Mediterranean or Pegan.

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If you have no preference and simply want to safely reach your weight goal, then a diet that is based on a certain number of calories may be the best option for you. One such nutritional plan is a 2700 calorie meal plan. It is a one-size-fits-all diet since it easily adapts to your needs. For example, there may be a 2700 calorie meal plan for bodybuilding, a 2700 calorie meal plan for weight loss, or even a 2700 calorie vegetarian meal plan.

If you feel like trying out one of these diets, read on for more details.

2700 Calorie Meal Plan to Lose Weight

Although the 2700 calorie meal plan is an all-in-one diet, it will not help you lose weight if your regular daily calorie expenditure is the same or lower. For example, the 2700 calorie meal plan will only help an average adult man or woman gain weight if they are only required 2500 and 2000 calories a day, respectively (2). Since the recommended weight loss pace is 1-2 pounds (0.45-1 kg) a week (1), and 1 pound of fat equals 3500 calories, the 2700 calorie meal plan will be effective at helping you lose weight if your current meal plan provides you with 3200-3700 calories a day. It may be a 2700 calorie vegetarian meal plan, a 2700 calorie Mediterranean, or a 2700 calorie pescatarian meal plan, if this number of calories is lower than your daily calorie requirements, it will help you lose weight.

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2700 Calorie Muscle Building Meal Plan 

As was mentioned before, a 2700 calorie meal plan may be effective at helping you grow muscle mass. Experts recommend that if you want to successfully grow muscles, you need to increase your caloric intake by 15% (7). So, a 2700 calorie meal plan would perfectly work for those whose regular diet provides them with around 2300 calories a day. Keep in mind that by simply eating more fattening foods will only take you one step back from your goal. That is why you should stick to a healthy and well-balanced diet, like the 2700 calorie meal plan. Since protein is especially important when it comes to muscle building, you may want to increase your consumption of that macronutrient while following this diet.

2700 calorie vegetarian meal plan
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What To Eat on a 2700 Calorie Meal Plan?

Since a 2700 calorie meal plan is a balanced diet, it allows you to successfully reach your goal without harming your health. This nutritional plan requires the consumption of healthy components that together help you maintain optimal wellness. There are 6 essential nutrients, each of which plays an important part in supporting the proper functioning of your body. These nutrients are divided into 2 groups: macronutrients, which include carbohydrates, protein, fats, and water, and micronutrients, which include vitamins and minerals (11). Some of these nutrients are divided further into groups, such as saturated, unsaturated, and trans fats, or fat-soluble and water-soluble vitamins (14).

A person requires larger amounts of macronutrients and smaller amounts of micronutrients since the former are the main source of energy. The number of calories macronutrients provide you varies from 4 calories from 1 gram of carbohydrates and proteins to 9 calories from 1 gram of fats (5). This is why it is important to not only stick to a certain number of calories while on a diet but also pay attention to what type of nutrients they can provide. So, a balanced diet should include the following components:

2700 calorie muscle building meal plan
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Protein

Proteins are extremely important when it comes to both muscle building and weight loss. They prolong your feeling of fullness, preserving your muscle mass while you burn fat, and promote muscle growth when you work out and try to gain weight. They are building blocks of your body, and without them, your cells would fail to function properly.

There are 3 groups of protein: complete, incomplete, and complementary. They differ by the number of amino acids in them, with “complete” containing all the vital amino acids, “incomplete” with at least one amino acid, and “complementary” being two or more incomplete proteins, which together may supply you with a complete protein (6). The main sources of protein include the following:

  • Meat and poultry
  • Fish and shellfish
  • Eggs
  • Dairy
  • Beans and legumes
  • Whole grains
  • Nuts and seeds
2700 calorie diet meal plan for the week
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Fats

Although there is a stereotype that fats are overall bad for you and can increase the risk of cardiovascular diseases and obesity, certain types of fat are essential and beneficial for your health. There are two types of fat: healthy and unhealthy fats.

The first group includes primarily unsaturated fats, such as mono- and polyunsaturated fatty acids. The second group consists of saturated and trans fats (3). Experts recommend reducing the consumption of unhealthy fats and substituting them with healthy ones. Here are the main food sources of healthy fats for you to consume (4, 10):

  • Vegetable, seed, and nut oils (olive, canola, peanut, corn, soybean, sunflower, flax oils)
  • Nuts (almonds, cashews, macadamia, pecans, walnuts, and butternuts)
  • Seeds (chia, flax, sunflower)
  • Fish (herring, trout, salmon, mackerel, and others)
  • Nut butter
  • Avocadoes
  • Olives
2700 calorie meal plan to lose weight
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Carbohydrates

Carbs are one of the main sources of energy for your body. Like with fats, certain types of carbs are considered to be healthy, while some are recommended to be avoided.

Complex carbs are the ones that should be consumed since they are used by your body to support the immune and nervous systems, brain, and digestive functions and are a great source of energy. They include fiber and starches and can be very beneficial in weight loss, because like proteins, they may prolong the feeling of satiety. Some of the richest sources of complex carbs are the following (12):

  • Fruits and vegetables
  • Beans and legumes
  • Whole grains and whole-grain products

Water

Although its importance is vastly underrated sometimes, water is one of the most vital components of your diet. Proper hydration is key to sound health and successful weight management. Drinking plenty of water is a must if you want your body to function the way it is supposed to. Although the main source of this macronutrient in your diet is plain water and drinks based on it, you can also find it in solid foods, such as fruits, vegetables, dairy, meats, and others.

Despite the widespread belief that a person must drain 8 glasses of water a day to stay hydrated, the best approach is to drink whenever you feel thirsty (9). You can also monitor how you feel and the color of your urine to determine how well hydrated you are.

2700 calorie meal plan bodybuilding
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Vitamins and minerals

Micronutrients, despite being consumed in smaller amounts, are extremely important for your body. The key to optimal health is to reach a balance of all vitamins and minerals. There are 13 vitamins, which are divided into 2 groups: fat-soluble (vitamin A, D, E, K) and water-soluble (vitamin B, B2, B3, B5, B6, B7, B9, B12, C). Minerals can be major (calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur) and trace (chromium, copper, fluoride, iodine, iron, manganese, molybdenum, selenium, and zinc).

All these micronutrients are vital for you and should be consumed according to the recommended daily intake. You can obtain all the necessary micronutrients from a great plethora of foods, including (8):

  • Fruits and vegetables
  • Whole grains
  • Beans and legumes
  • Meats and fish
  • Eggs
  • Dairy
  • Nuts and seeds
  • Herbs and spices
2700 calorie meal plan
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Foods to Avoid on the 2700 Calorie Meal Plan

Now that you know what components and foods are an inseparable part of a healthy diet and should be included in your meal plan, it is time to take a look at what to avoid at any cost. Here are the main antagonists of any healthy diet:

Unhealthy fats

It was already mentioned that you should keep unhealthy fats at bay since they can significantly harm your health. Try to reduce your consumption of saturated fats, which are present in meat, poultry, and full-fat dairy products. You should also limit your consumption of trans fats, which are in oils that went through the processing method called partial hydrogenation. To reach the best results, your intake of unhealthy fats should be lower than 10% of your daily caloric intake (3).

Simple and refined carbs

You should reduce the consumption of simple carbs from fruits and dairy products, which are quickly absorbed and offer rapid energy but provide no feeling of fullness. Besides, it may lead to spikes in blood sugar levels. Try to also limit your intake of refined carbs present in white bread, white pasta and white rice, cakes, sweets and baked goods, sweeteners and high fructose corn syrup, and processed breakfast cereals.

This type of carbs are the unhealthiest and occurs as a result of food processing, which deprives food of fiber and some minerals.

Sugary drinks

Filled with empty calories, sugary drinks are the most unnecessary type of food there is. Avoid consuming sweetened drinks such as sodas, energy drinks, store juices, sweetened coffee, and tea. They will increase your caloric intake without providing you with any essential nutrients and leading to fat deposition.

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2700 calorie vegetarian meal plan
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2700 Calorie Meal Plan Sample

Now that you know what to eat and what to avoid, you can make adjustments in your meal plan according to your needs and preference. However, remember that before starting to follow any new diet or making any changes in your current nutritional plan, you must consult a specialist first. With that being said, here is a 1-day sample menu for you to build on while creating a 2700 calorie diet meal plan for the week (13):

Breakfast: 2 whole eggs, 1 cup egg whites, 1 cup oats, 1 cup blueberries, and 2 tablespoons maple syrup

Calories: 595, carbs: 75 g, fats: 15 g, protein: 40 g

Snack: 1 whole-grain ham sandwich (2 slice whole-grain bread, 4 slices ham, ½ cup shredded lettuce, 1 tbsp mayonnaise-like dressing) and 1 cup cottage cheese with radishes

Calories: 528, carbs: 39 g,  fats: 17 g,  protein: 51 g

Lunch: 4 oz salmon, 1 cup brown rice, and 1 cup broccoli

Calories: 419, carbs: 47 g,  fats: 8 g,  protein: 28 g

Snack: 1 cup Greek yogurt, ½ cup blueberries, and 2 cups strawberries

Calories: 469, carbs: 36 g,  fats: 25 g,  protein: 22 g

Dinner: 6 oz steak, 1 medium sweet potato, 1 pat butter, 15 asparagus spears, 1 cup sliced carrots, and 2 tbsp extra-virgin olive oil

Calories: 676, carbs: 46 g,  fats: 28 g,  protein: 60 g

Total calories: 2714, carbs: 243 g,  fats: 93 g,  protein: 201 g

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Conclusion

Out of all the existing diets, the one that only limits your caloric intake may be the perfect choice for those who want to healthily reach their weight goal without limiting their consumption of a certain type of food or macronutrient. Luckily, a 2700 calorie meal plan is a diet that provides you with balanced meals. Depending on your initial parameters and goals, it may help you either grow muscles or trim down a couple of inches of excess fat.

It doesn’t have any strict rules, except for one that requires you to consume 2700 calories a day. While following this nutritional plan, you are encouraged to eat plenty of fruits and vegetables, lean meats, poultry, fish, eggs, legumes, dairy, nuts and seeds, and whole-grain foods. Besides that, it is recommended that you keep away from unhealthy trans fats, simple and refined carbs, and sugary drinks.

Overall, this nutritional plan is a healthy weight management tool that can be adjusted based on one’s preference.

Keep in mind that before going on any new diet, it is required that you consult a nutritionist.

If you are interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this 20 Min Full Body Workout at Home.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
  2. Cut down on your calories (2018, nhs.uk)
  3. Dietary fats: Know which types to choose (2019, mayoclinic.org)
  4. Facts about polyunsaturated fats (2018, medlineplus.gov)
  5. How many calories are in one gram of fat, carbohydrate, or protein? (n.d., nal.usda.gov)
  6. How much protein does a person need? (2018, medicalnewstoday.com)
  7. Macronutrient considerations for the sport of bodybuilding (2004, pubmed.ncbi.nlm.nih.gov)
  8. The best foods for vitamins and minerals (2019, health.harvard.edu)
  9. Water: Do we really need 8 glasses a day? (2018, medicalnewstoday.com)
  10. What are MUFAs, and should I include them in my diet? (2020, mayoclinic.org)
  11. What are the 6 essential nutrients? (2019, medicalnewstoday.com)
  12. What do carbohydrates do? (2020, medicalnewstoday.com)
  13. What Does 2,500 Calories Look Like? (2020, bodybuilding.com)
  14. What is nutrition, and why does it matter? (2020, medicalnewstoday.com)
Nikki Midland

Nikki Midland

Nikki is an experienced writer who specializes in nutrition, weight management and overall health. Due to her personal struggles with weight in the past, she has also developed a keen interest in fitness and exercising. Nikki believes that since she started doing sports, not only her body, her whole life has drastically changed for the better. Nikki has a great passion for helping people achieve their weight loss goals. She stands firm in her belief that tackling challenges is the only way to become a better version of yourself that is why she urges her readers to never give up.

Kristen Fleming

Kristen Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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