[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-401963-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-401963-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","2800-meal-plan-training-day-1-2800-calorie-meal-plan","2800 Meal Plan - Training Day 1 - 2800 Calorie Meal Plan","","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.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/2800-meal-plan-training-day-1-2800-calorie-meal-plan/401963/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/2800-meal-plan-training-day-1-2800-calorie-meal-plan/401963.png","ImageObject",300,407,{"name":42,"@type":43},"Kyle","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",12,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"How is the 2800-calorie meal plan structured across the day?","Question",{"text":63,"@type":64},"It is organized into timed eating slots (breakfast, snack, lunch, dinner, post-workout, and bedtime snack), with quantities and macro targets for each item.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What nutrients are reported for each food in the plan?",{"text":68,"@type":64},"For every listed food, the plan shows calories plus protein, carbs, fat, and fibre in grams.",{"name":70,"@type":61,"acceptedAnswer":71},"Does the meal plan include supplementation and when is it used?",{"text":72,"@type":64},"Yes. It includes supplement entries such as Omega 3 and Vitamin D within the daily nutrition totals alongside meals.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},401963,1790625264,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":33,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":124,"preview_page_count":4},3985741905716,"https://ap-avatar.wpscdn.com/davatar_994ba38a5ba835b3df7d355c54d3ed8d","Qty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)  \nProtein treat: 200 calories  \nBreakfast: Scrambled eggs  \nTraining Day 1 2800 Calorie Meal Plan  \n| 10g | Kerrygold butter (melt in saucepan) | 66 |  |  | 7.0 |  |\n| --- | --- | --- | --- | --- | --- | --- |\n| 2 | Large organic eggs | 206 | 17.0 |  | 15.0 |  |\n| 150g | Egg whites | 69 | 16.0 |  |  |  |\n| 2 | Slices of Hovis Granary toasted | 184 | 7.0 | 33.0 | 2.0 | 3.0 |\n| 1 | Grapefruit | 104 | 2.0 | 26.0 |  | 4.0 |\n|  | PHD Supergreens powder | 38 | 2.0 | 8.0 |  | 2.0 |\n|  |  |  |  |  |  |  |\n|  | Supplements: 2 x Omega 3 | 20 |  |  | 2.0 |  |\n|  | 3000iu Vitamin D | 687 | 44.0 | 67.0 | 26.0 | 9.0 |\n\nMeidal  \n2 Snack  \nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)   \nMorning  \n| 1 | Apple | 80 |  | 22.0 |  | 2.0 |\n| --- | --- | --- | --- | --- | --- | --- |\n| 20g | Almonds | 119 | 4.0 | 4.0 | 9.0 | 2.0 |\n|  |  | 199 | 4.0 | 26.0 | 9.0 | 4.0 |\n\nuenaclh3: Chicken Rice & Greens  \nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)   \n| 200g | Chicken breast (cooked weight) | 272 | 61 |  | 3 |  |\n| --- | --- | --- | --- | --- | --- | --- |\n| 125g | Tilda wholegrain basmati rice (1/2 pack) | 159 | 4 | 29 | 3 | 2 |\n| 200g | Maxx pre-prepped salad | 45 | 1.0 | 8.0 |  | 1.0 |\n| Loads | Spinach leaves |  |  |  |  |  |\n| 100g | Beetroot | 47 | 2.0 | 8.0 |  | 2.0 |\n|  |  | 523 | 68.0 | 45.0 | 6.0 | 5.0 |\n\nile: Salmon with  \nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)   \nveg  \n| 200g Salmon (baked, grilled etc. ) | 413 | 40.0 |  | 26.0 |  |\n| --- | --- | --- | --- | --- | --- |\n| 200g Sweet potato (roasted, steamed, etc. ) | 180 | 4.0 | 40.0 |  | 13.0 |\n| 200g Brocolli | 58 | 6.0 | 2.0 | 1.0 | 5.0 |\n|  |  |  |  |  |  |\n|  |  |  |  |  |  |\n|  | 651 | 50.0 | 42.0 | 27.0 | 18.0 |\n\nrewlrkout  \nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)   \n| 170g | Total Fage 0% Greek Yogurt | 100 | 18.0 | 7.0 |  |  |\n| --- | --- | --- | --- | --- | --- | --- |\n| 1 | Banana | 103 | 1.0 | 23.0 |  | 1.0 |\n|  |  | 203 | 19.0 | 30.0 | - | 1.0 |\n\noeslorkout  \nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)   \n| 1 | Whey protein (30g) | 120 | 18.0 | 7.0 | 0.7 |  |\n| --- | --- | --- | --- | --- | --- | --- |\n| 30g | Raisins | 90 | 1.0 | 24.0 |  | 1.0 |\n|  |  | 210 | 19.0 | 31.0 | 0.7 | 1.0 |\n\nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)   \n2,603 229 244 71 40   \n\n|  |  |  |  |  |\n| --- | --- | --- | --- | --- |\n\nBedtime snack  \nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)  \nProtein treat: 220 calories  \nBreakfast: Omelette  \nTraining Day 2 2800 Calorie Meal Plan  \n| 50g Porridge Oats (Lidl) | 185 | 9 | 34 | 5 | 6 |\n| --- | --- | --- | --- | --- | --- |\n| 250ml Unsweetened Almond Milk | 32 | 1 |  | 3 | 1 |\n| 100g Berries (Blueberries, strawberries, etc) | 42 |  | 11 |  | 2 |\n| 10g Kerrygold butter (melt in saucepan) | 66 |  |  | 7.0 |  |\n| 1 Large organic eggs | 103 | 8.0 |  | 8.0 |  |\n| 150g Egg whites | 69 | 16.0 |  |  |  |\n| 100g Maxx Omelette Mix | 50 | 1.0 | 8.0 | 1.0 | 1.0 |\n| PHD Supergreens powder | 38 | 2.0 | 8.0 |  | 2.0 |\n| Supplements: 2 x Omega 3\u003Cbr>3000iu Vitamin D | 20 |  |  |  |  |\n|  | 605 | 37 | 61 | 24 | 12 |\n\nMid  \nSnack  \nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)  \nMorning  \n| 1 | Grapefruit | 104 | 2.0 | 26.0 |  | 4.0 |\n| --- | --- | --- | --- | --- | --- | --- |\n| 30g | Almonds (or other nuts) | 178 | 6.0 | 6.0 | 14.0 | 3.0 |\n| 1 | Hydra 6 protein (1/2 serving 17.5g) | 65 | 12.5 | 1.5 | 1.0 | 1.0 |\n|  |  | 347 | 20.5 | 33.5 | 15.0 | 8.0 |\n\nLunch: Tuna Bagel  \nQty Food Item Calories Pro (g) Carb (g) Fat (g) Fibre (g)   \n| 130g Tuna chunks in brine | 131 | 31 |  | 1 |  |\n| --- | --- | --- | --- | --- | --- |\n| 1 Wholemeal bagel | 224 | 9 | 40 | 2 | 4 |\n| 30g Lighter than light Mayonaise | 21 |  | 3.0 | 1.0 |  |\n| 200g Maxx pre-prepped salad | 45 |  |  |  |  |\n| 100g Beetroot | 47 | 2.0 | 8.0 |  | 2.0 |\n|  | 468 | 42.0 | 51.0 | 4.0 | 6.0 |\n\nile: Chicken with  \nQty Food Item Calories Pro (g","cbCaioJglf9UFwOU","https://ap.wps.com/l/cbCaioJglf9UFwOU","pdf",636699,"English","# Training Day 1\n## Breakfast\n## Snack\n## Chicken Rice & Greens\n## Salmon with Veg\n## Pre-Workout and Post-Workout\n## Bedtime Snack\n# Training Day 2\n## Breakfast\n## Mid Snack\n## Lunch\n## Dinner\n## Post-Workout\n## Bedtime Snack\n# Training Day 3\n## Breakfast\n## Mid Snack\n## Supplements","[{\"question\":\"How is the 2800-calorie meal plan structured across the day?\",\"answer\":\"It is organized into timed eating slots (breakfast, snack, lunch, dinner, post-workout, and bedtime snack), with quantities and macro targets for each item.\"},{\"question\":\"What nutrients are reported for each food in the plan?\",\"answer\":\"For every listed food, the plan shows calories plus protein, carbs, fat, and fibre in grams.\"},{\"question\":\"Does the meal plan include supplementation and when is it used?\",\"answer\":\"Yes. It includes supplement entries such as Omega 3 and Vitamin D within the daily nutrition totals alongside meals.\"}]","2800 Meal Plan - Training Day 1 - 2800 Calorie Meal Plan | PDF",1790525693]