Qalzy - Blog
  • 20 Dec, 2023

  • By Qalzy Team

2700-Calorie Meal Plan: Recipes & Preparation

In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or gain muscle, implementing a 2700-calorie meal plan could be the answer you've been looking for.

This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2700-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 700 -
Spinach and Mushroom Omelette with Whole Wheat Toast

Ingredients

  • 3 large eggs
  • 1 cup fresh spinach, chopped
  • 1/2 cup mushrooms, sliced
  • 1/4 cup onions, chopped
  • 1 tbsp olive oil
  • 1/4 cup low-fat cheese, shredded
  • 2 slices whole wheat bread
  • Salt to taste
  • Pepper to taste

Instructions

  1. Heat the olive oil in a non-stick frying pan over medium heat.
  2. Add the chopped onions and sliced mushrooms to the pan, and sauté until the onions are translucent and the mushrooms have released their moisture and browned slightly.
  3. Whisk the eggs in a bowl, adding salt and pepper to taste.
  4. Add the chopped spinach to the eggs and mix until the spinach is evenly distributed.
  5. Pour the egg and spinach mixture into the pan over the sautéed mushrooms and onions. Cook for a few minutes, until the edges of the omelette begin to set.
  6. Sprinkle the shredded cheese on top of the omelette and cover the pan with a lid. Let the omelette cook until the cheese melts and the eggs are cooked to your liking.
  7. Carefully fold the omelette in half and slide it onto a plate.
  8. Toast the whole wheat bread slices to your preference.

Macros

Nutrient Amount
Calories 700 kcal
Protein 39 g
Carbohydrates 45 g
Fat 40 g
Fiber 6 g
Sugar 8 g

Lunch: 1000 -
Grilled Chicken Caesar Salad Wrap with Quinoa Salad

Ingredients

  • 1 skinless, boneless chicken breast
  • 2 tablespoons Caesar dressing, plus extra for spreading
  • 1 cup chopped romaine lettuce
  • 2 tablespoons grated Parmesan cheese
  • 1/4 cup cooked quinoa
  • 1/4 cup diced cucumbers
  • 1/4 cup cherry tomatoes, halved
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 large whole grain wrap or tortilla
  • Salt and pepper to taste

Instructions

  1. Preheat the grill to medium-high heat.
  2. Season the chicken breast with salt and pepper, and grill for about 6-7 minutes per side, or until fully cooked and the internal temperature reaches 165°F (75°C).
  3. Remove the chicken from the grill and let it rest for a few minutes before slicing it into thin strips.
  4. In a small bowl, mix the cooked quinoa with diced cucumbers, cherry tomatoes, lemon juice, and olive oil. Season with salt and pepper to taste and set aside.
  5. In another bowl, toss the chopped romaine lettuce with 2 tablespoons Caesar dressing and grated Parmesan cheese.
  6. Lay the whole grain wrap on a flat surface and spread a thin layer of Caesar dressing over it.
  7. Layer the dressed romaine lettuce on top of the wrap, followed by the grilled chicken strips.
  8. Add a scoop of the quinoa salad over the chicken.
  9. Fold in the sides of the wrap and roll it up tightly, making sure to enclose the fillings.
  10. Cut the wrap in half and serve with any remaining quinoa salad on the side.

Macros

Component Amount
Calories 1000 kcal
Protein 60 g
Carbohydrates 80 g
Fat 40 g
Fiber 10 g
Sugar 5 g

Dinner: 1000 -
Vegetable Stir Fry with Tofu over Brown Rice

Ingredients

  • 1 cup brown rice, uncooked
  • 2 cups water (for rice)
  • 14 oz firm tofu, drained and cubed
  • 2 tbsp soy sauce, low sodium
  • 1 tbsp sesame oil
  • 2 cloves garlic, minced
  • 1 inch ginger, grated
  • 3 cups mixed vegetables (broccoli, bell peppers, carrots, snow peas, etc.)
  • 1 tbsp cornstarch
  • 1/4 cup water (for cornstarch slurry)
  • 2 tbsp vegetable oil (for stir-frying)
  • Salt and pepper to taste
  • Optional: sesame seeds, green onions for garnish

Instructions

  1. Cook the brown rice according to package instructions with 2 cups of water and set aside.
  2. Drain the tofu and cut into cubes. Marinate with 1 tablespoon of soy sauce and set aside for at least 15 minutes.
  3. In a small bowl, combine the remaining soy sauce, sesame oil, minced garlic, grated ginger, and mix well to create a sauce. In another small bowl, make a cornstarch slurry by mixing the cornstarch with 1/4 cup of water.
  4. Heat 1 tablespoon of vegetable oil in a large pan or wok over medium-high heat. Add the tofu cubes and stir-fry until they are golden brown on all sides. Remove tofu from the pan and set aside.
  5. Add the remaining tablespoon of vegetable oil to the pan. Add the mixed vegetables and stir-fry for 5-7 minutes, or until vegetables are tender but still crisp.
  6. Add the tofu back to the pan with the vegetables. Stir the sauce and cornstarch slurry once more, then pour over the stir-fry. Cook, stirring constantly for 2-3 minutes, until the sauce thickens and coats the ingredients evenly.
  7. Taste and adjust seasoning with salt and pepper if necessary. Serve the stir-fry over cooked brown rice. Garnish with sesame seeds and chopped green onions if desired.

Macros

Nutrient Amount
Calories 1000 kcal
Protein 40 g
Carbohydrates 125 g
Dietary Fiber 15 g
Sugars 10 g
Fat 35 g
Saturated Fat 5 g
Sodium 800 mg