Blog Nutrition 2800 Calorie Meal Plan: Superfoods For Healthy Muscle Gain

2800 Calorie Meal Plan: Superfoods For Healthy Muscle Gain

how many cups of fruit are recommended on an 2800 calorie meal plan?

2800 Calorie Meal Plan

Different people adopt different diets. Some people take up new diets and meal plans depending on their preference. A good example would be a person taking up a vegan diet because they don’t like meat. Another group of people takes up diets depending on their weight goals. This is either the person wants to gain weight, lose weight, or maintain the weight they currently have. Such diets of this manner, count calories. A 2800 calorie meal plan is an example of such a diet.


There are many diets all across the world. Finding a diet that fits you is not easy. It is advisable to consult an expert if you ever find yourself in such a position. Might a 2800 calorie meal plan be the right diet for you? If so, you are in the right place as highlighted in this article is everything you need to know about this meal plan

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Who Should Take 2800 Calories In A Day? 

The number of calories a person should take in a day differs from one person to another. Several factors determine how many calories you should consume in a given day. These factors include the gender, age, height, current weight, and daily physical activity of a person (3).


When it comes to age, the older a person is, the fewer calories they should consume. This is because the number of calories you burn at rest declines with age. This is to say the older you get the fewer calories you need to consume on a given day.

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When it comes to height, the taller you are the more calories your body needs. 

Physically active people need more calories than sedimentary people (5). If you exercise often or your job is physically demanding you need more calories than people who don’t exercise or people with sedentary jobs.

2800 calorie meal plan


When it comes to gender, women burn somewhere between 5 to 10 percent fewer calories at rest compared to men. This is to say men need more calories than women. Men usually need more calories due to the fact that they weigh more and have more muscle mass than women, they are generally taller than women and they have an increased lung capacity compared to women. An increased lung capacity enables men to work harder during exercise and physical activity and also requires more calories to maintain. On average, an adult female needs somewhere between 1600 calories and 2400 calories in a day. On average, an adult male needs somewhere between 2000 calories and 3000 calories. This is to say that the first group of people who should consume 2800 calories in a day are adult men.

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When it comes to weight, the number of calories you should consume varies depending on what you want to do with your weight (6). If you want to lose weight, you need to consume fewer calories than your daily calorie needs. If you want to maintain the weight you are in, you need to consume the calories your body needs daily. If you want to gain weight, you need to consume more calories than your body needs daily. This then shows another group of people who can take the 2800 calorie meal plan.

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7-Day Keto Meal Plan: The Easy Version Of Low-Carb Dieting

2800 calorie meal plan

Physical Activity

A moderately-active man of average height (this is approximately 5’10”) who weighs 175 pounds and is 20 years old, needs 2800 calories per day (10). Hence if this person needs to maintain his weight, he needs to consume the exact 2800 calories in a day. 

To lose weight safely, you need to cut your calorie intake by 500 calories. If the same person from the above example weighs about 200 pounds and consumes 3200-3400 calories in a day, he needs to reduce the calorie intake by 500 calories if he wants to lose weight and hence fall into the 2800 calorie meal plan for weight loss. 

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To gain weight safely, a person needs to add 300 to 700 calories to their diet. If the same person stated above weighs 150 pounds and consumes around 2200 calories in a day, he needs to add the daily calorie intake by 300 to 700 calories and hence falls into the 2800 calorie meal plan for weight gain. 

Before you can join this diet, it is important to know your daily calorie needs. This enables you to know if this meal plan will help you lose, gain, or maintain weight. There are online tools for calculating this. If you want more accurate results, it is always advisable to consult an expert.  

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2800 calorie meal plan

The Daily Recommended Amount Of Each Food Group In A 2800 Calorie Diet

For a diet to be effective you need to make sure you follow the diet or else there will be no point in being on it. Different diets require different foods in different amounts. What a vegan diet will require is different from what a keto diet would demand. If you are for the 2800 calorie diet, you need to know the amounts of each food group you should take. 


Fruits are very important to a person. This is because they come packed with vitamins and minerals that your body needs. If you are in a 2800 calorie diet, you need 2 ½ cups of fruits daily (4). 1 cup of fruit can counts as: 

  • A cup of either raw, frozen, cooked, or canned fruit. 
  • It can also count as ½ cup of dried fruit. 
  • It can also count as 1 cup of 100% fruit juice.
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Vegetables are rich in so many nutrients that our bodies need. You need 3 ½ cups of vegetables daily if you are on this diet (8). 1 cup of vegetable counts as: 

  • A cup of either raw, cooked, or canned vegetables. 
  • It also counts as 2 cups of leafy salads. 
  • It can also count as 1 cup of 100% vegetable juice. 

For even better results, you should aim to reach the following amounts when it comes to your weekly vegetable intake: (7)

  • 2½ cups of dark green vegetables
  • 7 cups of red or orange-colored vegetables
  • 2½ cups dry beans and peas
  • 7 cups of starchy vegetables
  • 5½ cups other vegetables

Read More: Vegetarian Weight Loss Meal Plan For 1200 Calories: Revamp Your Diet Right Now!

2800 calorie meal plan


Grains are also an important component of any diet. A person on this diet needs 10 ounces of grains (8). An ounce of grains count as: 

  • A slice of bread. 
  • It can also count as 1 ounce of ready to eat cereal. 
  • It can also count as ½ cup of cooked rice, pasta, or cereal. 


Proteins help in muscle growth and repairing tissues, among many other uses in the body. They are important in this diet and a person requires 7 ounces of proteins if they are on this diet (8). An ounce of protein counts as: 

  • An ounce of either cooked or canned lean meats, poultry, or seafood. 
  • An ounce also counts as 1 egg. 
  • It also counts as 1 tablespoon of peanut butter. 
  • It also counts as ¼ cup of cooked beans or peas. 
  • It also counts as ½ ounce of nuts or seeds. 


Dairy is also important in a diet. In this, you need 3 cups of dairy in a day (8). A cup of dairy counts as: 

  • A cup of milk. 
  • It can also count as a cup of yogurt.
  • A cup of fortified soy beverage. 
  • It can also count as 1 ½ ounce of natural cheese or 2 ounces of processed cheese.

2800 calorie meal plan

What Amount Of Macros Should Be In Your 2800 Calorie Meal Plan?

Macronutrients are composed of carbohydrates, proteins, and fats. The calories in your diet come from macronutrients. There is a percentage of each macro that is required in each meal plan depending on the meal plan. Here is how much of each macronutrient you should have in your 2800 calorie meal plan.


Carbs are tasked with providing the body with the needed energy. It is for this reason your body needs carbs in large amounts. 45% to 65% of a person’s diet should be composed of carbs (2). A gram of carbohydrate contains 4 calories. In a 2800 calorie diet, this is the number of carbs you need: 

  • 45% of 2800 calories = 1260 calories
  • 1260 calories = 315 grams
  • 65% of 2800 calories = 1820 calories
  • 1820 calories = 455 grams

You need to consume between 315 grams and 455 grams of carbohydrates in a day. 

2800 calorie meal plan


Proteins are important to a diet as discussed earlier. 10% to 35% of a person’s diet should be composed of proteins (2). A gram of protein contains 4 calories. In a 2800 calorie diet, this is the number of proteins you need: 

  • 10% of 2800 calories = 280 calories
  • 280 calories = 70 grams
  • 35% of 2800 calories = 980 calories
  • 980 calories = 245 grams

You need to consume between 70 grams and 245 grams of proteins in a day.

Read More: 200 Grams Of Protein A Day Meal Plan: Is Going To Such Extremes Worth It?


Fats are important for your body as they can also be used as an energy source when carbs are absent. Fats also help insulate the body from cold. 20% to 35% of a person’s diet should be composed of fats(2). A gram of fats contains 9 calories. In a 2800 calorie diet, this is the number of fats you need: 

  • 20% of 2800 calories = 560 calories
  • 560 calories = 62.2 grams
  • 35% of 2800 calories = 980 calories
  • 980 calories = 108.89 grams

You need to consume between 62 grams and 109 grams of fats in a day.

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2800 calorie meal plan

Free 2800 Calorie Meal Plan

  • Monday (9)


  • 2 Servings Spinach and Mushroom Breakfast Scramble
  • 2 slices whole wheat toast with butter

Calories 582, Fats: 32g, Carbs: 42g, Protein: 38g 


  • 2 Servings of Corned Beef Hash Cakes
  • 2 Servings of Brie Cheese on Bread

Calories: 676, Fats: 34.2g, Carbs: 56.1g, Protein: 35.8g


  • 3 Servings of Chicken bean and rice burrito

Calories: 1050, Fat: 27g, Carbs: 147g, Protein: 51g


  • 3 hard boiled eggs
  • 2 Apples
  • 1 banana

Calories: 525  Fat: 16g, Carbs: 80g, Protein:  20g

Total Calories for the day: 2833  Fat: 109g, Carbs: 325 g, Protein: 145g

2800 calorie meal plan

  • Tuesday


  • Egg Salad Sandwich (1)
  • Banana

471 Calories, Fats: 19g, Carbs: 56g, Protein: 21g 


  • 2 Servings of Veggie and Ham Omelet
  • 1 Apple

Calories: 733, Fats: 22.3g, Carbs: 52.1g, Protein: 80.5g


  • 2 Servings of  Kale, Sweet Potato, and Onion Frittata
  • 2 slices whole wheat toast

Calories: 856, Fat: 36g, Carbs: 88g, Protein: 42g


  • 2 Servings of Hazelnut and Banana “Sushi”

Calories:  680Fat:17.2g, Carbs: 124g, Protein: 11.9g

Total Calories for the day: 2740  Fat: 94 g, Carbs: 320g, Protein: 156g

2800 calorie meal plan

  • Wednesday


  • 2 Servings of  Hummus Eggs

Calories 738, Fats: 54 g, Carbs: 30g, Protein: 48g 


  • Sausage and Egg Breakfast Sandwich
  • 2 Bowls of Nonfat Yoghurts

Calories: 732, Fats: 28g, Carbs: 128g, Protein: 55g


  • 6 oz grilled sirloin steak with 2 medium baked potatoes and 1 cup steamed carrots

Calories: 644, Fat: 8g, Carbs: 84g, Protein: 63g


  • 1 Litre of Berry Bran Shake
  • A Serving of Cottage Cheese & Applesauce

Calories: 678 Fat: 11g, Carbs: 106g, Protein: 46g

Total Calories for the day: 2792  Fat: 101g, Carbs: 348g, Protein: 212g

2800 calorie meal plan

  • Thursday


  • Broccoli & Feta Omelet with Toast (1 Omelet)
  • 2 Slices of Cinnamon Toast

Calories 662, Fats: 27g, Carbs: 75g, Protein: 35g 


  • 2 Servings of Fruit and Yoghurt Smoothie

Calories: 733, Fats: 20.5g, Carbs: 102.2g, Protein: 47.2g


  • Chicken curry with brown rice

Calories: 897, Fat: 17g, Carbs: 135g, Protein: 45g


  • 5.3 oz nonfat greek yogurt with ½ cup granola
  • 1 medium banana
  • 1 apple

Calories:  500 Fat: 5g, Carbs: 90g, Protein: 26g

Total Calories for the day: 2792, Fat: 70g, Carbs: 402g, Protein: 153g

2800 calorie meal plan

  • Friday


  • Egg Salad Sandwich (2)

732 Calories, Fats: 37g, Carbs: 56g, Protein: 40g 


  • 2 Servings of Veggie and Ham Omelet
  • 1 Apple 

Calories: 733, Fats: 22.3g, Carbs: 52.1g, Protein: 80.5g


  • 2 Servings of Brie Cheese on Bread
  • 1 Serving of Quinoa Porridge

Calories: 658, Fat: 22g, Carbs: 87g, Protein: 29g


  • 2 Servings of Hazelnut and Banana “Sushi”

Calories:  680Fat: 17.2g, Carbs: 124g, Protein: 11.9g

Total Calories for the day: 2802  Fat: 98 g, Carbs: 319 g, Protein: 162 g

The Bottom Line

The 2800 calorie meal plan is very flexible. Most people use this type of diet to gain weight or to gain muscles. The important thing is to make sure you balance this diet properly (1). Before you start this diet, make sure you consult an expert as they will advise you better.

Apart from following a proper diet, physical exercise is also essential for your body and health. Take up a challenge and try this 20-min Full Body Workout At Home to get a snatched body.


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. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 2,800 Calorie Diet Plan (n.d.,
  2. A 3,000-Calorie Diet: Benefits, Weight Gain, and Meal Plan ( 2019,
  3. Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level (n.d.,
  4. Healthy Weight & Recommended Fruit Servings (2017,
  5. How can I lose weight? (2018,
  6. How Many Calories Should You Actually Eat in a Day? (2015,
  7. MyPlate Worksheet: 2,800 Calories (n.d.,
  8. MyPlate Plan: 2800 calories, Age 14+ (n.d.,
  9. Put your diet on autopilot (n.d.,
  10. The Average Calories Per Day Needed for Men (2020,
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