Qalzy - Blog
  • 20 Dec, 2023

  • By Qalzy Team

2800-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 2800-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 2800-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 700 -
Vegetable omelette with avocado and whole wheat toast

Ingredients

  • 3 large eggs
  • 1/2 medium bell pepper, diced
  • 1/2 small onion, diced
  • 1/2 cup spinach, chopped
  • 1/2 medium tomato, diced
  • 1/4 cup shredded cheese (optional)
  • 1/2 an avocado, sliced
  • 2 slices of whole wheat bread
  • Salt and pepper to taste
  • 1 tablespoon olive oil

Instructions

  1. Heat the olive oil in a non-stick pan over medium heat.
  2. Add the diced onions and bell peppers to the pan and sauté until softened.
  3. Incorporate the chopped spinach and diced tomatoes, and cook for an additional 2 minutes.
  4. Whisk the eggs in a bowl, season with salt and pepper, and then pour them over the vegetables.
  5. Cover the pan with a lid and let the omelette cook for 4-5 minutes until the eggs are set and slightly golden on the bottom.
  6. (Optional) Sprinkle shredded cheese on one half of the omelette and fold the other half over the cheese.
  7. Toast the whole wheat bread slices to your preferred level of crispness.
  8. Plate the omelette with sliced avocado on top and the toast on the side.

Macros

Nutrient Amount
Calories 700 kcal
Protein 36 g
Carbohydrates 48 g
Dietary Fiber 13 g
Sugars 10 g
Fat 42 g
Saturated Fat 10 g
Cholesterol 635 mg
Sodium 700 mg

Lunch: 900 -
Grilled chicken Caesar salad with a side of quinoa

Ingredients

  • 2 boneless, skinless chicken breasts (approximately 6 ounces each)
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
  • 4 cups chopped romaine lettuce
  • 1/2 cup croutons
  • 1/4 cup grated Parmesan cheese
  • Caesar salad dressing (2 tablespoons per serving)
  • 1 cup cooked quinoa

Instructions

  1. Preheat your grill to medium-high heat.
  2. Brush the chicken breasts with olive oil and season with salt and pepper.
  3. Grill the chicken for 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C).
  4. Let the chicken rest for a few minutes before slicing it into strips.
  5. In a large bowl, toss the romaine lettuce with Caesar dressing until evenly coated.
  6. Add the croutons and Parmesan cheese to the salad and toss gently.
  7. Divide the salad between two plates and top with the grilled chicken strips.
  8. Serve each plate with a side of 1/2 cup cooked quinoa.

Macros

Nutrient Amount
Calories 900 kcal
Protein 60 g
Carbohydrates 60 g
Fat 40 g
Fiber 10 g
Sugar 5 g

Dinner: 1200 -
Salmon with roasted sweet potatoes and steamed broccoli

Ingredients

  • Salmon Fillet (6 oz)
  • Sweet Potatoes (350g)
  • Broccoli (200g)
  • Olive Oil (2 tablespoons)
  • Salt (to taste)
  • Pepper (to taste)
  • Lemon (1, sliced)

Instructions

  1. Preheat your oven to 425°F (220°C).
  2. Peel the sweet potatoes and cut them into even 1-inch cubes.
  3. Place the sweet potatoes on a baking sheet, drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss to evenly coat.
  4. Roast the sweet potatoes in the preheated oven for about 20-25 minutes, or until they are tender and lightly browned, stirring halfway through.
  5. While the sweet potatoes are roasting, season the salmon fillet with salt, pepper, and lemon slices.
  6. When the sweet potatoes have about 10 minutes left, place the salmon in the oven on a separate baking dish. Bake for 10-12 minutes, or until the salmon flakes easily with a fork.
  7. While salmon is baking, wash the broccoli and cut it into florets.
  8. Steam the broccoli florets for about 5-7 minutes, or until they are tender but still vibrant green.
  9. Plate the roasted sweet potatoes, steamed broccoli, and baked salmon together.
  10. Drizzle the remaining tablespoon of olive oil over the broccoli and season with more salt and pepper if needed.
  11. Serve hot and enjoy your balanced and nutritious meal.

Macros

Nutrient Amount
Calories 1200 kcal
Protein 55 g
Carbohydrates 95 g
Fat 48 g
Fiber 17 g
Sugar 18 g