2800 Meal Plan - Training Day 1 - 2800 Calorie Meal Plan

Sep 27, 2026

Uploaded by Kyle

2800-calorie meal plan organized by training days, with detailed food quantities and macro breakdowns (protein, carbs, fat, fibre) and daily meal timing. The plan lists multiple meals including breakfast options like scrambled eggs, snack items such as apples, almonds, grapefruit, and structured lunches like tuna bagel, plus dinner variations featuring chicken rice with greens or salmon with vegetables. It also includes post-workout and bedtime snack protein options and supplementation entries like Omega 3 and Vitamin D.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages4

Reading Time10 min

AccessFree to download

Training Day 1

Breakfast

Snack

Chicken Rice & Greens

Salmon with Veg

Pre-Workout and Post-Workout

Bedtime Snack

Training Day 2

Breakfast

Mid Snack

Lunch

Dinner

Post-Workout

Bedtime Snack

Training Day 3

Breakfast

Mid Snack

Supplements

Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) Protein treat: 200 calories Breakfast: Scrambled eggs Training Day 1 2800 Calorie Meal Plan | 10g | Kerrygold butter (melt in saucepan) | 66 | | | 7.0 | | | --- | --- | --- | --- | --- | --- | --- | | 2 | Large organic eggs | 206 | 17.0 | | 15.0 | | | 150g | Egg whites | 69 | 16.0 | | | | | 2 | Slices of Hovis Granary toasted | 184 | 7.0 | 33.0 | 2.0 | 3.0 | | 1 | Grapefruit | 104 | 2.0 | 26.0 | | 4.0 | | | PHD Supergreens powder | 38 | 2.0 | 8.0 | | 2.0 | | | | | | | | | | | Supplements: 2 x Omega 3 | 20 | | | 2.0 | | | | 3000iu Vitamin D | 687 | 44.0 | 67.0 | 26.0 | 9.0 | Meidal 2 Snack Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) Morning | 1 | Apple | 80 | | 22.0 | | 2.0 | | --- | --- | --- | --- | --- | --- | --- | | 20g | Almonds | 119 | 4.0 | 4.0 | 9.0 | 2.0 | | | | 199 | 4.0 | 26.0 | 9.0 | 4.0 | uenaclh3: Chicken Rice & Greens Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) | 200g | Chicken breast (cooked weight) | 272 | 61 | | 3 | | | --- | --- | --- | --- | --- | --- | --- | | 125g | Tilda wholegrain basmati rice (1/2 pack) | 159 | 4 | 29 | 3 | 2 | | 200g | Maxx pre-prepped salad | 45 | 1.0 | 8.0 | | 1.0 | | Loads | Spinach leaves | | | | | | | 100g | Beetroot | 47 | 2.0 | 8.0 | | 2.0 | | | | 523 | 68.0 | 45.0 | 6.0 | 5.0 | ile: Salmon with Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) veg | 200g Salmon (baked, grilled etc. ) | 413 | 40.0 | | 26.0 | | | --- | --- | --- | --- | --- | --- | | 200g Sweet potato (roasted, steamed, etc. ) | 180 | 4.0 | 40.0 | | 13.0 | | 200g Brocolli | 58 | 6.0 | 2.0 | 1.0 | 5.0 | | | | | | | | | | | | | | | | | 651 | 50.0 | 42.0 | 27.0 | 18.0 | rewlrkout Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) | 170g | Total Fage 0% Greek Yogurt | 100 | 18.0 | 7.0 | | | | --- | --- | --- | --- | --- | --- | --- | | 1 | Banana | 103 | 1.0 | 23.0 | | 1.0 | | | | 203 | 19.0 | 30.0 | - | 1.0 | oeslorkout Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) | 1 | Whey protein (30g) | 120 | 18.0 | 7.0 | 0.7 | | | --- | --- | --- | --- | --- | --- | --- | | 30g | Raisins | 90 | 1.0 | 24.0 | | 1.0 | | | | 210 | 19.0 | 31.0 | 0.7 | 1.0 | Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) 2,603 229 244 71 40 | | | | | | | --- | --- | --- | --- | --- | Bedtime snack Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) Protein treat: 220 calories Breakfast: Omelette Training Day 2 2800 Calorie Meal Plan | 50g Porridge Oats (Lidl) | 185 | 9 | 34 | 5 | 6 | | --- | --- | --- | --- | --- | --- | | 250ml Unsweetened Almond Milk | 32 | 1 | | 3 | 1 | | 100g Berries (Blueberries, strawberries, etc) | 42 | | 11 | | 2 | | 10g Kerrygold butter (melt in saucepan) | 66 | | | 7.0 | | | 1 Large organic eggs | 103 | 8.0 | | 8.0 | | | 150g Egg whites | 69 | 16.0 | | | | | 100g Maxx Omelette Mix | 50 | 1.0 | 8.0 | 1.0 | 1.0 | | PHD Supergreens powder | 38 | 2.0 | 8.0 | | 2.0 | | Supplements: 2 x Omega 3
3000iu Vitamin D | 20 | | | | | | | 605 | 37 | 61 | 24 | 12 | Mid Snack Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) Morning | 1 | Grapefruit | 104 | 2.0 | 26.0 | | 4.0 | | --- | --- | --- | --- | --- | --- | --- | | 30g | Almonds (or other nuts) | 178 | 6.0 | 6.0 | 14.0 | 3.0 | | 1 | Hydra 6 protein (1/2 serving 17.5g) | 65 | 12.5 | 1.5 | 1.0 | 1.0 | | | | 347 | 20.5 | 33.5 | 15.0 | 8.0 | Lunch: Tuna Bagel Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g) | 130g Tuna chunks in brine | 131 | 31 | | 1 | | | --- | --- | --- | --- | --- | --- | | 1 Wholemeal bagel | 224 | 9 | 40 | 2 | 4 | | 30g Lighter than light Mayonaise | 21 | | 3.0 | 1.0 | | | 200g Maxx pre-prepped salad | 45 | | | | | | 100g Beetroot | 47 | 2.0 | 8.0 | | 2.0 | | | 468 | 42.0 | 51.0 | 4.0 | 6.0 | ile: Chicken with Qty Food Item Calories Pro (g

FAQs

How is the 2800-calorie meal plan structured across the day?

It is organized into timed eating slots (breakfast, snack, lunch, dinner, post-workout, and bedtime snack), with quantities and macro targets for each item.

What nutrients are reported for each food in the plan?

For every listed food, the plan shows calories plus protein, carbs, fat, and fibre in grams.

Does the meal plan include supplementation and when is it used?

Yes. It includes supplement entries such as Omega 3 and Vitamin D within the daily nutrition totals alongside meals.

Sep 27, 2026

Uploaded by Kyle