{"id":9031,"date":"2020-09-04T19:04:50","date_gmt":"2020-09-04T19:04:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=9031"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"2800-calorie-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/","title":{"rendered":"Beginners\u2019 2,800-Calorie Meal Plan for Bulking"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Who_Should_Eat_2800_Calories_a_Day\" >Who Should Eat 2,800 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Can_You_Lose_Weight_Eating_2800_Calories_a_Day\" >Can You Lose Weight Eating 2,800 Calories a Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Can_You_Bulk_on_2800_Calories\" >Can You Bulk on 2,800 Calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Whats_the_Best_Macro_Ratio_for_a_2800-Calorie_Meal_Plan\" >What&#8217;s the Best Macro Ratio for a 2,800-Calorie Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Carbohydrates\" >Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Fats\" >Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Sample_2800-Calorie_Meal_Plan\" >Sample 2,800-Calorie Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Is_2800_calories_too_much\" >Is 2,800 calories too much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#How_can_I_cover_2800_calories_a_day\" >How can I cover 2,800 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#How_many_calories_does_an_80_kg_person_need_to_lose_weight\" >How many calories does an 80 kg person need to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#Will_2800_calories_build_muscle\" >Will 2,800 calories build muscle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">More often than not, individuals who are looking to bulk up will require a higher calorie intake than those who are looking to maintain their weight or lose weight.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number of calories needed for bulking varies from one person to the next, depending on factors such as body type, metabolism, and activity level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A general rule of thumb for bulking is to consume an excess of 250-500 calories above your daily maintenance level. For some individuals, this adds up to approximately 2,800 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, figuring out what to eat to reach this calorie goal can be challenging. This is where a well-planned 2,800-calorie meal plan for bulking comes in handy. In this guide, we&#8217;ll break down everything you need to know about creating and following a 2,800-calorie meal plan for bulking.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Should_Eat_2800_Calories_a_Day\"><\/span><b>Who Should Eat 2,800 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the Dietary Guidelines for Americans, an active male aged 26-45 requires between 2,800 and 3,000 calories per day to maintain his body weight. An active female in the same age range requires 2,200-2,400 calories per day (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This means that some individuals who fall into this category and are looking to gain weight or build muscle would benefit from a 2,800-calorie meal plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56444\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/fasting-windows-1024x576.png\" alt=\"2800 Calorie Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/fasting-windows.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/fasting-windows-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/fasting-windows.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/fasting-windows-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/fasting-windows.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s also worth noting that if you have higher energy needs for any reason, you may need more than 2,800 calories per day to see significant muscle gains. In this case, you can adjust your meal plan accordingly by adding more nutritious foods or increasing portion sizes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find out your specific calorie needs for <a href=\"https:\/\/betterme.world\/articles\/bulking-snacks\/\">bulking<\/a>, it&#8217;s best to consult a registered dietitian or use an online calculator that takes into account your age, sex, body size, activity level, and weight goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, you can track your calorie intake and weight changes over a few weeks to see if you\u2019re on the right track. If you notice minimal or no weight gain, it may be necessary to increase your daily caloric intake.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_Eating_2800_Calories_a_Day\"><\/span><b>Can You Lose Weight Eating 2,800 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">Losing weight<\/a> while consuming 2,800 calories a day is possible, but it is largely dependent on several individual factors such as metabolism, activity level, and overall caloric needs (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-many-calories-a-day-should-i-eat\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some individuals, particularly those with a high level of physical activity or a naturally fast metabolism, 2,800 calories may still be a caloric deficit. This means they will burn more calories than they consume, which will lead to weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Conversely, for individuals with a lower level of activity or lower energy needs, 2,800 calories could exceed their daily energy requirements, resulting in weight gain.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s essential to assess your personal circumstances, including your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591031\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), to determine whether 2,800 calories would lead to a caloric surplus or deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Achieving weight loss is about maintaining a consistent caloric deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), where you consume fewer calories than your body burns. Tailoring your caloric intake to your specific needs and adjusting according to your weight loss goals is necessary.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Bulk_on_2800_Calories\"><\/span><b>Can You Bulk on 2,800 Calories?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/high-calorie-foods-for-bulking\/\">Bulking<\/a> on 2,800 calories a day is possible, but it largely depends on individual factors such as metabolism, activity level, and overall caloric needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some, particularly those with moderate activity levels and a lower basal metabolic rate (BMR), 2,800 calories could be sufficient to create a caloric surplus, which is necessary for muscle gain. This surplus provides the extra energy required to support muscle repair and growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, individuals with higher energy expenditure due to intense physical activity or a naturally fast metabolism may find that 2,800 calories isn\u2019t enough to support their bulking goals. In these cases, they may need to increase their caloric intake beyond 2,800 to achieve a surplus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjusting meal plans by including more nutrient-dense foods or increasing portion sizes can help meet these higher caloric demands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regularly tracking weight changes, body composition, and strength improvements can help determine if your current caloric intake is adequate. If you notice minimal muscle gains or weight stagnation, you could consider gradually increasing your caloric intake to ensure a consistent surplus.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/\">Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_the_Best_Macro_Ratio_for_a_2800-Calorie_Meal_Plan\"><\/span><b>What&#8217;s the Best Macro Ratio for a 2,800-Calorie Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Assuming that your goal is to bulk up and build muscle, a good macro ratio for a 2,800-calorie meal plan would be roughly 50% carbohydrates, 30% protein, and 20% fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this ratio may vary depending on individual factors and preferences. Some individuals may benefit from a higher protein intake, while others may prefer a lower carbohydrate intake.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56406\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-schedule-for-women-1024x576.png\" alt=\"2800 Calorie Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-schedule-for-women.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-schedule-for-women-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-schedule-for-women.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-schedule-for-women-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-schedule-for-women.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/low-carb-high-protein-meal-plan\/\">Protein<\/a> is essential for muscle repair and growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). For a 2,800-calorie diet, aiming for about 210 grams of protein per day is a good starting point. This ensures your muscles have the necessary building blocks to recover and grow after workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some ideal sources of protein in your 2,800-calorie diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meats such as chicken breast, turkey, and lean cuts of beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seafood such as salmon, tuna, and shrimp<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant-based sources such as tofu, seitan, and legumes<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carbohydrates\"><\/span><b>Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Carbohydrates provide the primary source of energy for your body (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). For a 2,800-calorie meal plan, aim for around 350 grams of carbohydrates per day. Focus on nutrient-dense carbs such as whole grains, fruits, and vegetables to fuel your workouts and support muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of healthy carbohydrate sources include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain breads and pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice, quinoa, and other whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes and other starchy vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits such as bananas, apples, and berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes such as beans, lentils, and peas<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fats\"><\/span><b>Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While they\u2019re often overlooked in bulking diets, healthy fats play a crucial role in hormone production and overall health (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/fats\/dietary-fats\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). For a 2,800-calorie meal plan, you should aim for around 62 grams of fat per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Include sources of unsaturated fats such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and nut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish such as salmon and tuna<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that these macro ratios are just general guidelines. It&#8217;s important to find the right balance of macros for your body by experimenting with different ratios and tracking your progress. Ultimately, consistency in caloric intake and nutrient-dense food choices is the key to both weight loss and muscle gain goals on a 2,800-calorie meal plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_2800-Calorie_Meal_Plan\"><\/span><b>Sample 2,800-Calorie Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To give you an idea of what a 2,800-calorie meal plan might look like, here\u2019s a sample plan for 7 days:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scrambled eggs with spinach and feta (3 eggs, 1 cup spinach, 1 oz feta)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-grain toast\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt (1 cup) with honey (1 tbsp) and almonds (\u00bc cup)<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken breast (6 oz)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa (1 cup cooked)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed broccoli (1 cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple slices with peanut butter (2 tbsp)<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked salmon (6 oz) with dill and lemon\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice (1 cup)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed salad (spinach, cherry tomatoes, cucumbers) with olive oil vinaigrette\u00a0<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56178\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-1410-vs-168-1024x576.png\" alt=\"2800 Calorie Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-1410-vs-168.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-1410-vs-168-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-1410-vs-168.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-1410-vs-168-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/intermittent-fasting-1410-vs-168.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overnight oats with chia seeds (\u00bd cup oats, 1 tbsp chia seeds, 1 cup almond milk)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed berries (\u00bd cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein shake with milk (1 scoop protein, 1 cup milk)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey and avocado sandwich (4 oz turkey, \u00bd avocado, whole-grain bread)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carrot sticks\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hummus (\u00bc cup) with whole-grain crackers\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef stir-fry (6 oz lean beef) with mixed vegetables (bell peppers, snap peas, carrots)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jasmine rice (1 cup)\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain pancakes (3 pancakes) with maple syrup (2 tbsp)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey sausage (2 links)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese (1 cup) with pineapple chunks (\u00bd cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna salad (1 can tuna, mixed greens, cherry tomatoes, 1 tbsp olive oil)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat pita\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie (1 banana, \u00bd cup berries, 1 cup spinach, 1 cup almond milk)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled pork chops (6 oz)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potato (1 medium)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green beans (1 cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\" target=\"_blank\" rel=\"noopener\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omelet with bell peppers and onions (3 eggs, \u00bd cup mixed peppers and onions)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain toast (2 slices)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds (\u00bc cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken Caesar salad (6 oz chicken, romaine, parmesan, Caesar dressing)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain roll\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice cakes with almond butter (2 cakes, 2 tbsp almond butter)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked cod (6 oz) with lemon butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wild rice (1 cup)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steamed asparagus\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/6-day-calisthenics-routine\/\">6 Day Calisthenics Routine? Is This Workout Program Safe For You?<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breakfast burrito (2 scrambled eggs, black beans, salsa, whole-wheat tortilla)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Orange slices\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed nuts (\u00bc cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled turkey burger (6 oz) with lettuce and tomato\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potato fries (1 cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celery sticks with hummus (\u00bc cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted chicken thighs (6 oz)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mashed potatoes (1 cup)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed vegetables (corn, peas, carrots)\u00a0<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56155\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/what-can-i-eat-during-intermittent-fasting-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/what-can-i-eat-during-intermittent-fasting.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/what-can-i-eat-during-intermittent-fasting-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/what-can-i-eat-during-intermittent-fasting.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/what-can-i-eat-during-intermittent-fasting-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/what-can-i-eat-during-intermittent-fasting.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie bowl (1 banana, \u00bd cup berries, 1 cup yogurt, topped with granola)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hard-boiled eggs (2 eggs)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrimp tacos (6 oz shrimp, avocado, cabbage slaw, corn tortillas)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mango salsa\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese slices (2 oz) with whole-grain crackers\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled steak (6 oz)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa salad (quinoa, cherry tomatoes, cucumbers, feta)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled zucchini\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">French toast (2 slices whole-grain bread, eggs, cinnamon)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries (\u00bd cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein bar\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentil soup (1 cup)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled cheese sandwich (whole-grain bread, cheddar cheese)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Snack<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grapes (1 cup)\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken Alfredo pasta (6 oz chicken, whole-wheat pasta, Alfredo sauce)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side salad with balsamic dressing\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The sample meal plan is designed to provide an approximate calorie intake of <a href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/\">2,800 each day<\/a>, but the exact calorie count can vary based on portion sizes and specific ingredients used. It&#8217;s a good idea to adjust portion sizes or ingredients as required to meet the precise calorie target for your personal needs.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56152\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Vs-Calorie-Restriction-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Vs-Calorie-Restriction.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Vs-Calorie-Restriction-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Vs-Calorie-Restriction.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Vs-Calorie-Restriction-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Intermittent-Fasting-Vs-Calorie-Restriction.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2800_calories_too_much\"><\/span><strong>Is 2,800 calories too much?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The appropriateness of a 2,800-calorie intake depends on several factors, including your age, sex, body size, activity level, and fitness goals. For many active individuals, particularly those who engage in regular physical training, 2,800 calories can be suitable for maintaining or gaining weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for those with lower activity levels, it may exceed their daily caloric needs, leading to weight gain. It&#8217;s essential to tailor your caloric intake to your specific energy requirements.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_cover_2800_calories_a_day\"><\/span><strong>How can I cover 2,800 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To reach a 2,800-calorie goal, you need to focus on nutrient-dense foods that provide a balance of macronutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a substantial breakfast to kickstart your day, include a mix of lean protein, complex carbohydrates, and healthy fats in each meal, and incorporate snacks to fill any gaps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Planning meals ahead and using calorie-tracking tools can help ensure you hit your target without resorting to unhealthy options.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_does_an_80_kg_person_need_to_lose_weight\"><\/span><strong>How many calories does an 80 kg person need to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The calorie requirement for weight loss varies, based on factors such as metabolism, activity level, and body composition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591031\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Generally, creating a caloric deficit of 500-1,000 calories per day can result in a safe weight loss rate of approximately 0.5 to 1 kg per week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). An 80 kg person might aim for a daily intake of around 1,800-2,300 calories, but this will vary, based on factors such as sex, height, and activity level. It&#8217;s best to calculate personal needs using a TDEE calculator and adjust based on progress and goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_2800_calories_build_muscle\"><\/span><strong>Will 2,800 calories build muscle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For many individuals, particularly those with moderate to high activity levels, a 2,800-calorie intake can support muscle growth, as long as it includes the right macronutrient balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming sufficient protein, carbohydrates, and fats, along with strength training, can help promote muscle hypertrophy (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). However, if you&#8217;re not seeing the desired gains, you may need to adjust your calorie intake or tweak your macronutrient ratios.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 2,800-calorie meal plan can be suitable for both weight loss and muscle-building goals, depending on individual factors and needs. It&#8217;s important to assess your specific caloric requirements, track your progress, and make necessary adjustments to achieve your goals effectively.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to also prioritize nutrient-dense foods and stay consistent with your calorie intake to see the best results. Consulting a registered dietitian or using an online calculator can also be helpful for creating a personalized 2,800-calorie meal plan that suits your specific needs and goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>More often than not, individuals who are looking to bulk up will require a higher calorie intake than those who are looking to maintain their weight or lose weight. The number of calories needed for bulking varies from one person to the next, depending on factors such as body type, metabolism, and activity level. A [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":68041,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[125,87],"class_list":["post-9031","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginners\u2019 2,800-Calorie Meal Plan for Bulking - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 2800 CALORIE MEAL PLAN \u27a4 is ideal for those who are looking to maintain or gain weight, but it&#039;s essential to tailor your caloric intake according to your specific energy needs.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginners\u2019 2,800-Calorie Meal Plan for Bulking\" \/>\n<meta property=\"og:description\" content=\"\u2605 2800 CALORIE MEAL PLAN \u27a4 is ideal for those who are looking to maintain or gain weight, but it&#039;s essential to tailor your caloric intake according to your specific energy needs.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/09299ecc6a549456a93961f549133fb4\"},\"headline\":\"Beginners\u2019 2,800-Calorie Meal Plan for Bulking\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/\"},\"wordCount\":1711,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">More often than not, individuals who are looking to bulk up will require a higher calorie intake than those who are looking to maintain their weight or lose weight.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The number of calories needed for bulking varies from one person to the next, depending on factors such as body type, metabolism, and activity level.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A general rule of thumb for bulking is to consume an excess of 250-500 calories above your daily maintenance level. For some individuals, this adds up to approximately 2,800 calories per day.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, figuring out what to eat to reach this calorie goal can be challenging. This is where a well-planned 2,800-calorie meal plan for bulking comes in handy. In this guide, we'll break down everything you need to know about creating and following a 2,800-calorie meal plan for bulking.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Who Should Eat 2,800 Calories a Day?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">According to the Dietary Guidelines for Americans, an active male aged 26-45 requires between 2,800 and 3,000 calories per day to maintain his body weight. An active female in the same age range requires 2,200-2,400 calories per day (<\/span><a href=\\\"https:\/\/www.dietaryguidelines.gov\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This means that some individuals who fall into this category and are looking to gain weight or build muscle would benefit from a 2,800-calorie meal plan.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\\\"><img class=\\\"aligncenter size-large wp-image-56444\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/fasting-windows-1024x576.png\\\" alt=\\\"2800 Calorie Meal Plan \\\" width=\\\"770\\\" heigh ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/\",\"name\":\"Beginners\u2019 2,800-Calorie Meal Plan for Bulking - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 2800 CALORIE MEAL PLAN \u27a4 is ideal for those who are looking to maintain or gain weight, but it's essential to tailor your caloric intake according to your specific energy needs.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan.png\",\"width\":1920,\"height\":1200,\"caption\":\"Healthy Meal Plan For Picky Eaters\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Meal Plans\",\"item\":\"https:\/\/betterme.world\/articles\/nutrition\/meal-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Beginners\u2019 2,800-Calorie Meal Plan for Bulking\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/09299ecc6a549456a93961f549133fb4\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Beginners\u2019 2,800-Calorie Meal Plan for Bulking - BetterMe","description":"\u2605 2800 CALORIE MEAL PLAN \u27a4 is ideal for those who are looking to maintain or gain weight, but it's essential to tailor your caloric intake according to your specific energy needs.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"Beginners\u2019 2,800-Calorie Meal Plan for Bulking","og_description":"\u2605 2800 CALORIE MEAL PLAN \u27a4 is ideal for those who are looking to maintain or gain weight, but it's essential to tailor your caloric intake according to your specific energy needs.","og_url":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan-1024x640.png","type":"image\/png"}],"author":"Eve Chalicha, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Kristen Fleming, RD","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/09299ecc6a549456a93961f549133fb4"},"headline":"Beginners\u2019 2,800-Calorie Meal Plan for Bulking","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/"},"wordCount":1711,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan.png","articleSection":["Meal Plans","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">More often than not, individuals who are looking to bulk up will require a higher calorie intake than those who are looking to maintain their weight or lose weight.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The number of calories needed for bulking varies from one person to the next, depending on factors such as body type, metabolism, and activity level.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A general rule of thumb for bulking is to consume an excess of 250-500 calories above your daily maintenance level. For some individuals, this adds up to approximately 2,800 calories per day.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, figuring out what to eat to reach this calorie goal can be challenging. This is where a well-planned 2,800-calorie meal plan for bulking comes in handy. In this guide, we'll break down everything you need to know about creating and following a 2,800-calorie meal plan for bulking.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Who Should Eat 2,800 Calories a Day?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">According to the Dietary Guidelines for Americans, an active male aged 26-45 requires between 2,800 and 3,000 calories per day to maintain his body weight. An active female in the same age range requires 2,200-2,400 calories per day (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This means that some individuals who fall into this category and are looking to gain weight or build muscle would benefit from a 2,800-calorie meal plan.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2800_Calorie_Meal_Plan_\"><img class=\"aligncenter size-large wp-image-56444\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/fasting-windows-1024x576.png\" alt=\"2800 Calorie Meal Plan \" width=\"770\" heigh ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/","url":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/","name":"Beginners\u2019 2,800-Calorie Meal Plan for Bulking - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan.png","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 2800 CALORIE MEAL PLAN \u27a4 is ideal for those who are looking to maintain or gain weight, but it's essential to tailor your caloric intake according to your specific energy needs.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/466-2800-calorie-meal-plan.png","width":1920,"height":1200,"caption":"Healthy Meal Plan For Picky Eaters"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/2800-calorie-meal-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Nutrition","item":"https:\/\/betterme.world\/articles\/nutrition\/"},{"@type":"ListItem","position":3,"name":"Meal Plans","item":"https:\/\/betterme.world\/articles\/nutrition\/meal-plans\/"},{"@type":"ListItem","position":4,"name":"Beginners\u2019 2,800-Calorie Meal Plan for Bulking"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/09299ecc6a549456a93961f549133fb4","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/9031","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=9031"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/9031\/revisions"}],"predecessor-version":[{"id":68042,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/9031\/revisions\/68042"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/68041"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=9031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=9031"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=9031"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=9031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}