2900-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 2900-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 2900-calorie meal plan and learn how it can help you achieve a healthier lifestyle.
Breakfast: 600 -
Oatmeal with Peanut Butter and Banana
Ingredients
- 1/2 cup Rolled oats (40g)
- 1 1/4 cups Water or almond milk (300ml)
- 2 tbsp Peanut butter (32g)
- 1 Medium banana, sliced (118g)
- 1 tbsp Honey (optional - 21g)
- Pinch of salt
Instructions
- In a small pot, bring the water or almond milk to a boil. Add a pinch of salt.
- Add the rolled oats and reduce heat to a simmer. Cook for 5-6 minutes, stirring occasionally, until the oats have absorbed the liquid and are fully cooked.
- Remove the pot from heat and stir in the peanut butter. Mix well to combine.
- Transfer the cooked oatmeal to a bowl and top with sliced banana.
- Drizzle honey over the top if desired.
- Serve hot and enjoy your oatmeal with peanut butter and banana!
Macros
| Nutrient |
Amount |
| Calories |
600 kcal |
| Protein |
18 g |
| Carbohydrates |
78 g |
| Dietary Fiber |
10 g |
| Sugars |
27 g |
| Total Fat |
26 g |
| Saturated Fat |
5 g |
| Cholesterol |
0 mg |
| Sodium |
150 mg |
Lunch: 900 -
Grilled Chicken Breast with Quinoa and Avocado Salad
Ingredients
- 2 boneless, skinless chicken breasts (6 oz each)
- 1 cup quinoa, uncooked
- 1 ripe avocado, diced
- 1 medium tomato, diced
- 1 small cucumber, diced
- 2 cups spinach leaves, chopped
- 1 lemon, juiced
- 2 tbsp olive oil, divided
- 1 garlic clove, minced
- Salt and pepper to taste
- 1 tsp dried oregano or Italian seasoning
Instructions
- Preheat the grill to medium-high heat.
- Rinse the quinoa under cold water and then cook it according to package instructions. Once cooked, fluff with a fork and set aside to cool.
- Season the chicken breasts with salt, pepper, and dried oregano or Italian seasoning. Drizzle with 1 tablespoon of olive oil.
- Grill the chicken breasts for 6-7 minutes per side or until the internal temperature reaches 165°F (75°C) and they have nice grill marks. Remove from the grill and let them rest for a few minutes before slicing.
- In a large salad bowl, combine cooked quinoa, diced avocado, tomato, cucumber, and chopped spinach leaves. Toss the salad with the lemon juice, remaining 1 tablespoon of olive oil, minced garlic, and additional salt and pepper to taste.
- Serve the grilled chicken breast on top of the quinoa and avocado salad.
Nutritional Information
| Macronutrient |
Amount |
| Calories |
900 kcal |
| Protein |
60 g |
| Carbohydrates |
70 g |
| Dietary Fiber |
15 g |
| Sugars |
5 g |
| Total Fat |
35 g |
| Saturated Fat |
6 g |
| Monounsaturated Fat |
20 g |
| Polyunsaturated Fat |
4 g |
| Cholesterol |
130 mg |
Dinner: 1400 -
Beef Stir Fry with Brown Rice and Vegetables
Ingredients:
- 275g lean beef, thinly sliced
- 1 cup brown rice, uncooked
- 1 tablespoon olive oil
- 2 cups mixed vegetables (broccoli, bell peppers, snap peas, carrots)
- 2 tablespoons low sodium soy sauce
- 1 tablespoon oyster sauce (optional)
- 1 teaspoon ginger, grated
- 2 cloves garlic, minced
- Salt and pepper to taste
- Sesame seeds for garnishing (optional)
Instructions:
- Cook the brown rice according to the package instructions and set aside.
- Heat the olive oil in a large skillet or wok over medium-high heat.
- Add the garlic and ginger and sauté for about 30 seconds or until fragrant.
- Increase heat to high and add the sliced beef to the skillet. Season with salt and pepper, and stir-fry until the beef is browned and cooked through, about 3-4 minutes.
- Remove the beef from the skillet and set aside.
- In the same skillet, add the mixed vegetables and stir-fry until they are tender-crisp, about 2-3 minutes.
- Return the beef to the skillet with the vegetables and add the soy sauce and oyster sauce. Stir well to combine.
- Cook for another 2 minutes to allow the flavors to blend.
- Serve the beef stir-fry over the cooked brown rice and garnish with sesame seeds if desired.
Macros:
| Nutrient |
Amount |
| Calories |
1400 kcal |
| Protein |
80 g |
| Carbohydrates |
130 g |
| Fat |
35 g |
| Fiber |
10 g |
