[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401958-105":59,"doc-detail-401958-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","protein-2800-3000-calorie-meal-plan-athletes-plate","Protein 2800-3000 Calorie Meal Plan - Athlete’s Plate","","Daily nutrition schedule providing a 2800–3000 calorie meal plan across multiple time blocks with breakfast, snacks, lunch, dinner, and late-night options. Each meal lists approximate calorie ranges and specifies portioned ingredients and meal components, including lean proteins, carbohydrate sources, vegetables, dairy choices, and fruit. Athlete’s Plate general rules outline protein, carbohydrate, vegetable, and dairy/cheese quantities to guide balanced, performance-focused eating.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/protein-2800-3000-calorie-meal-plan-athletes-plate/401958/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/protein-2800-3000-calorie-meal-plan-athletes-plate/401958.png","ImageObject",300,407,{"name":92,"@type":93},"\tJames","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-31","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How is the 2800–3000 calorie meal plan organized throughout the day?","Question",{"text":113,"@type":114},"It is arranged by time blocks for breakfast, multiple snack windows, lunch, dinner, and a late snack period, each with specified meal options and calorie ranges.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What does the Athlete’s Plate general rule include?",{"text":118,"@type":114},"It specifies portions for lean protein (5 oz), carbohydrates (2 cups), vegetables (1 cup), and dairy/cheese quantities (e.g., 8 oz low-fat milk or 6 oz yogurt, or 1 oz cheese).",{"name":120,"@type":111,"acceptedAnswer":121},"How are meals and snacks matched with calorie targets in this plan?",{"text":122,"@type":114},"Each listed option includes an approximate calorie range, such as breakfast options around 600–700 calories and snack choices typically around 250–300 calories, with lunch and dinner options around 650–750 calories where applicable.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},401958,1790730909,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":24,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},2336474466412,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","Powered  \nby Protein  \n2800-3000 CALORIE MEAL PLAN  \n\n| BREAKFAST 6:00 – 8:00 AM | SNACK\u003Cbr>10:00 – 12:00 PM | LUNCH\u003Cbr>12:00 – 1:00 PM | SNACK\u003Cbr>3:00 – 4:00 PM | DINNER\u003Cbr>6:00 – 8:00 PM | SNACK\u003Cbr>8:30 – 10:00 PM |\n| --- | --- | --- | --- | --- | --- |\n| 600 – 700 calories | 250 – 300 calories | 650 – 750 calories | 250 – 300 calories | 650 – 750 calories | 250 – 300 calories |\n| 􀂅 Beef and Spinach Breakfast Sandwich with:\u003Cbr>y 3 oz top sirloin steak\u003Cbr>y 1 egg\u003Cbr>y 2 Tbsp. fresh spinach\u003Cbr>y 2 Tbsp. tomatoes\u003Cbr>y 1 slice cheese\u003Cbr>􀂅 1 whole grain bagel\u003Cbr>􀂅 1 fruit | 􀂅 2 oz beef jerky\u003Cbr>􀂅 1 cheese stick\u003Cbr>􀂅 1 fruit | An Athlete’s Plate General Rule:\u003Cbr>􀂅 5 oz lean protein\u003Cbr>􀂅 2 cups carbohydrate (pasta, rice, potato, sweet potato, couscous, quinoa, beans, fruit, or bread)\u003Cbr>􀂅 1 cup vegetables\u003Cbr>􀂅 8 oz. low-fat milk, 6 oz yogurt, or\u003Cbr>1 oz. cheese | 􀂅 Beef Jerky Trail Mix with:\u003Cbr>y 2 oz beef jerky\u003Cbr>y ¼ cup dried fruit\u003Cbr>y ¼ cup nuts\u003Cbr>y 2 Tbsp. granola | An Athlete’s Plate General Rule:\u003Cbr>􀂅 5 oz lean protein\u003Cbr>􀂅 2 cups carbohydrate (pasta, rice, potato, sweet potato, couscous, quinoa, beans, fruit, or bread)\u003Cbr>􀂅 1 cup vegetables\u003Cbr>􀂅 8 oz low-fat milk, 6 oz yogurt, or\u003Cbr>1 oz. cheese | 􀂅 10 oz Greek yogurt\u003Cbr>􀂅 1 cup berries\u003Cbr>􀂅 2 Tbsp. chocolate chips |\n| 􀂅 2 whole grain frozen waffles\u003Cbr>􀂅 1 Tbsp. peanut butter on each waffle\u003Cbr>􀂅 2 Tbsp. honey, syrup, 1 cup berries on waffles\u003Cbr>􀂅 8 oz low-fat milk\u003Cbr>􀂅 1 fruit | 􀂅 1 serving pretzel crisps\u003Cbr>􀂅 1 ½ Tbsp. peanut butter\u003Cbr>􀂅 1 fruit | 􀂅 Sandwich with:\u003Cbr>y 2 slices\u003Cbr>whole grain, high-protein bread\u003Cbr>y 2 Tbsp. peanut butter\u003Cbr>y 1 banana\u003Cbr>􀂅 10-12 whole grain crackers or pita chips\u003Cbr>􀂅 2 cheese sticks | 􀂅 1 banana\u003Cbr>􀂅 2 Tbsp. peanut butter | 􀂅 Stir Fry with:\u003Cbr>y 5 oz top sirloin steak\u003Cbr>y 1 cup vegetables sautéed\u003Cbr>y 2 cups brown rice\u003Cbr>􀂅 8 oz low-fat milk | 􀂅 12-16 oz low-fat chocolate milk |\n| 􀂅 1 whole grain bagel\u003Cbr>􀂅 1 ½ Tbsp. peanut butter\u003Cbr>􀂅 1 ½ cups fruit\u003Cbr>􀂅 12 oz low-fat milk | 􀂅 2 oz cheese\u003Cbr>􀂅 15 grapes\u003Cbr>􀂅 8-10 whole wheat crackers | 􀂅 Sandwich with:\u003Cbr>y 2 slices whole grain bread\u003Cbr>y 4 oz lean protein\u003Cbr>y 1 slice cheese\u003Cbr>y Veggies\u003Cbr>y ¼ small avocado\u003Cbr>􀂅 15 whole grain crackers\u003Cbr>􀂅 1 ½ cups fruit | 􀂅 Energy Bar (250-300 calories) | 􀂅 Spaghetti with:\u003Cbr>y 5 oz 90/10 ground beef\u003Cbr>y 2 cups whole\u003Cbr>grain pasta\u003Cbr>y Tomato sauce\u003Cbr>y Veggies\u003Cbr>y ¼ cup grated cheese | 􀂅 Smoothie with:\u003Cbr>y 10 oz low-fat milk\u003Cbr>y 6 oz Greek yogurt\u003Cbr>y 1 cup fruit |\n| 􀂅 1 whole grain English Muffin with:\u003Cbr>y 2 oz top sirloin steak\u003Cbr>y 1 egg\u003Cbr>y 1 slice cheese\u003Cbr>􀂅 1 ½ cups fruit\u003Cbr>􀂅 12 oz. low-fat milk | 􀂅 1 trail mix granola bar\u003Cbr>􀂅 10 oz Greek yogurt | 􀂅 Pita sandwich with:\u003Cbr>y 1 whole wheat pita\u003Cbr>y 4 oz lean protein\u003Cbr>y ¼ cup grated cheese\u003Cbr>y Veggies\u003Cbr>y ½ avocado\u003Cbr>􀂅 20 whole grain crackers or pita chips\u003Cbr>􀂅 1 ½ cups fruit | 􀂅 8 oz Greek Yogurt\u003Cbr>􀂅 ½ cup whole grain cereal\u003Cbr>􀂅 ½ cup fruit or\u003Cbr>1 cup berries\u003Cbr>􀂅 2 Tbsp. chopped nuts | 􀂅 Taco Bowl with:\u003Cbr>y 4 oz lean protein\u003Cbr>y 1 ½ cups brown rice\u003Cbr>y ½ cup beans\u003Cbr>y 1 cup veggies\u003Cbr>y ¼ cup guacamole\u003Cbr>y ¼ cup grated cheese | 􀂅 Milkshake Smoothie with:\u003Cbr>y 8 oz low-fat chocolate milk\u003Cbr>y 6 oz Greek yogurt\u003Cbr>y 1 frozen banana |\n\nCreated by: Amy Goodson, MS, RD, CSSD, LD  \nPowered  \nby Protein  \n2800-3000 CALORIE MEAL PLAN  \n\n| BREAKFAST 6:00 – 8:00 AM | SNACK\u003Cbr>10:00 – 12:00 PM | LUNCH\u003Cbr>12:00 – 1:00 PM | SNACK\u003Cbr>3:00 – 4:00 PM | DINNER\u003Cbr>6:00 – 8:00 PM | SNACK\u003Cbr>8:30 – 10:00 PM |\n| --- | --- | --- | --- | --- | --- |\n| 600 – 700 calories | 250 – 300 calories | 650 – 750 calories | 250 – 300 calories | 650 – 750 calories | 250 – 300 calories |\n| 􀂅 2 eggs with:\u003Cbr>y ¼ cup shredded cheese\u003Cbr>􀂅 1 whole grain bagel with:\u003Cbr>y 2 Tbsp. 100% fruit jam\u003Cbr>􀂅 1 fruit | 􀂅 1 banana\u003Cbr>􀂅 2 cheese sticks | 􀂅 Wrap with:\u003Cbr>y 1 large whole grain tortilla or wrap\u003Cbr>y 4 oz lean meat\u003Cbr>y 1 slice cheese\u003Cbr>y Veggies\u003Cbr>y 2 Tbsp. hummus\u003Cbr>􀂅 15 whole grain crackers\u003Cbr>􀂅 1 chew","cbCaiddJG8YmzRHw","https://ap.wps.com/l/cbCaiddJG8YmzRHw","pdf",397387,"English","# Breakfast (6:00–8:00 AM)\n# Lunch (12:00–1:00 PM)\n# Dinner (3:00–4:00 PM)\n# Snacks (10:00–12:00 PM, 6:00–8:00 PM, 8:30–10:00 PM)","[{\"question\":\"How is the 2800–3000 calorie meal plan organized throughout the day?\",\"answer\":\"It is arranged by time blocks for breakfast, multiple snack windows, lunch, dinner, and a late snack period, each with specified meal options and calorie ranges.\"},{\"question\":\"What does the Athlete’s Plate general rule include?\",\"answer\":\"It specifies portions for lean protein (5 oz), carbohydrates (2 cups), vegetables (1 cup), and dairy/cheese quantities (e.g., 8 oz low-fat milk or 6 oz yogurt, or 1 oz cheese).\"},{\"question\":\"How are meals and snacks matched with calorie targets in this plan?\",\"answer\":\"Each listed option includes an approximate calorie range, such as breakfast options around 600–700 calories and snack choices typically around 250–300 calories, with lunch and dinner options around 650–750 calories where applicable.\"}]","Protein 2800-3000 Calorie Meal Plan - Athlete’s Plate | PDF",1790525640,13]