2,800 calories a day, built for training days.
2,800 calories is a level for very active adults, larger men and anyone adding muscle. This week keeps the food simple and calorie dense, with protein at every meal. Alma can fit it to your goal.
Built from ISSN and Dietary Guidelines advice.
The rules
Three habits carry a big day
Protein at every meal
Aim for 35 to 65 g at the three main meals and 20 to 35 g at the snack.
Calorie dense, not bulky
Nut butter, whole milk, rice and oil add calories without more chewing.
Fiber keeps its place
Oats, beans, fruit and vegetables at most meals.
Sample week
Seven days at about 2,800 calories
About 2,800 calories a day, in a 2,700 to 2,900 range. Scale portions to your needs. Find your number
Day 1Monday
BreakfastOats with whey, banana and peanut butter1 cup dry oats cooked in 1 cup whole milk, 1 scoop whey, 1 banana, 1 tbsp peanut butter
LunchTurkey and cheddar sandwich with an apple5 oz roasted turkey breast, 2 slices whole-wheat bread, 1 oz cheddar, 1 tbsp mayo, lettuce, tomato, 1 apple, 1 cup whole milk
SnackGreek yogurt with granola and blueberries1 cup plain Greek yogurt, 1/2 cup granola, 1/2 cup blueberries
DinnerSteak, baked potato and roasted broccoli5 oz sirloin, 1 large baked potato, 1 1/2 cups broccoli roasted in 1 tbsp olive oil, 1 cup whole milk
About 2,860 kcal202 g protein37 g fiber
Day 2Tuesday
- BreakfastEggs, cheddar and avocado on sourdough3 eggs, 2 slices sourdough, 1 oz cheddar, 1/2 avocado, 1 cup whole milk
- LunchChicken, rice and black bean bowl6 oz chicken breast, 1 1/2 cups cooked white rice, 1/2 cup black beans, salsa, 1 tbsp olive oil
- SnackCottage cheese with pineapple1 cup 2% cottage cheese, 1/2 cup pineapple, 1 tsp honey, 1 oz almonds
- DinnerSalmon, sweet potato and green beans6 oz cooked salmon, 1 large sweet potato, 2 cups green beans, 1 tbsp olive oil
About 2,860 kcal189 g protein34 g fiber
Day 3Wednesday
- BreakfastBagel with eggs, cheddar and tomato1 large bagel, 3 eggs, 1 oz cheddar, sliced tomato, 1 tsp butter
- LunchBeef and rice bowl with peppers5 oz cooked lean ground beef, 2 cups cooked white rice, 1 cup peppers and onions, 1 tbsp olive oil
- SnackProtein shake with banana and oats1 scoop whey, 1 cup whole milk, 1 banana, 1/4 cup oats
- DinnerChicken thighs with roast potatoes6 oz cooked chicken thigh, 2 medium potatoes roasted in 2 tsp olive oil, 2 cups green beans
About 2,800 kcal176 g protein23 g fiber
Day 4Thursday
- BreakfastBlack bean and egg breakfast bowl3 eggs, 1/2 cup black beans, 1 cup cooked white rice, 1 banana, 1 oz cheddar, 2 tsp olive oil, salsa
- LunchTuna pasta salad with peas1 can tuna, 1 1/2 cups cooked pasta, 1/2 cup peas, 2 tbsp mayo, celery
- SnackPeanut butter toast and milk2 slices whole-wheat toast, 2 tbsp peanut butter, 1 cup whole milk
- DinnerPork chops with rice and zucchini6 oz cooked pork chop, 1 1/2 cups cooked white rice, 2 cups zucchini sauteed in 1 tbsp olive oil
About 2,840 kcal159 g protein30 g fiber
Day 5Friday
- BreakfastWaffles with yogurt and strawberries3 frozen waffles, 1 cup plain nonfat Greek yogurt, 1 cup strawberries, 2 tbsp maple syrup, 1 tbsp peanut butter
- LunchChicken Caesar wrap4 oz cooked chicken breast, 1 large flour tortilla, 2 tbsp Caesar dressing, romaine, 1 oz parmesan, 1 cup whole milk
- SnackTrail mix and a glass of milk1/2 cup trail mix, 1 cup whole milk
- DinnerBeef chili with rice and cheese1 1/2 cups beef and bean chili, 1 1/2 cups cooked white rice, 1 oz cheddar
About 2,820 kcal159 g protein25 g fiber
Day 6Saturday
- BreakfastSausage, egg and cheese muffin1 English muffin, 2 sausage patties, 2 eggs, 1 oz cheddar, 1 cup whole milk
- LunchShrimp and rice bowl with broccoli6 oz shrimp, 1 1/2 cups cooked rice, 1 cup broccoli, 1 tbsp olive oil, soy sauce
- SnackCottage cheese with peaches and raspberries1 cup 2% cottage cheese, 1 peach, 1 oz almonds, 1 cup raspberries
- DinnerChicken parmesan with pasta5 oz breaded chicken cutlet, 2 cups cooked pasta, 1/2 cup marinara, 1 oz mozzarella
About 2,780 kcal185 g protein27 g fiber
Day 7Sunday
- BreakfastFull breakfast plate with toast3 eggs, 2 slices bacon, 1 cup baked beans, 2 slices whole-wheat toast, 1 tsp butter
- LunchTurkey and rice soup with bread2 cups turkey and rice soup (about 4 oz turkey), 1 slice sourdough, 1 tbsp butter, 1 cup whole milk
- SnackChocolate milk and peanut butter toast1 1/2 cups chocolate milk, 2 slices whole-wheat toast, 1 tbsp peanut butter
- DinnerSheet pan salmon with potatoes6 oz cooked salmon, 2 medium potatoes, 1 1/2 cups asparagus, 1 tbsp olive oil
About 2,790 kcal161 g protein37 g fiber
Shopping list
What to buy
Most days
Meat, fish and eggsChicken, turkey, beef, pork chops, salmon, tuna, shrimp, eggschicken breastsalmonegg
Now and then
Oil, butter and whole milk are the easiest way to add 150 calories to a meal.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 2,700 to 2,900 calories a day, with 160 to 200 g of protein and 23 to 37 g of fiber. Every day is built to land near 2,800. If that is more than you need, drop the snack first.
Who needs 2,800 calories a day?
Very active adults, people with physical jobs, larger men, and lifters adding muscle. It suits someone training most days with a good appetite. The calorie calculator gives a starting number for your size.
How much protein is in a 2,800-calorie plan?
This week runs 160 to 200 g a day, spread over four meals. The ISSN position stand puts protein at 1.4 to 2.0 g per kg of body weight for people who train, so the week suits a larger lifter. Trim the meat portions first if you are smaller.
How do I eat this much without feeling stuffed?
Drink some of it as milk or a shake, and use nut butter, granola and oil to add calories in small volume. Keep vegetables to a normal serving so they do not crowd out the rice and protein. Four meals is easier than six.
Can I follow this plan without protein powder?
Yes. Swap each scoop for 1 cup of plain Greek yogurt, 1 cup of cottage cheese or 3 oz of cooked chicken. Add a cup of milk if you want the calories to stay where they are.
Is 2,800 calories a lot of food?
It is a big day of food. The portions are larger than a typical plan and the snacks carry real weight, so it can take a week or two to get used to. Build up slowly instead of jumping straight in.
How does Alma help with a 2,800-calorie plan?
Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, which makes the daily total easier to hit.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.