[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-401049-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-401049-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","weekly-meal-plan-2800-calories-final-1","weekly-meal-plan-2800-calories-Final-1","","Weekly meal plan targeting 2800 calories per day, with a comprehensive weekly shopping list covering vegetables, fruit, grains, lean proteins, dairy, herbs/spices, and pantry items. Includes daily meal breakdowns for Monday through Friday, specifying breakfast, lunch, dinner, and snacks along with calories per serve and macronutrient values (protein, carbs, fat). Provides practical guidance on calorie tracking with MyFitnessPal and the need for kitchen scales to estimate nutritional intake accurately.",{"@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/weekly-meal-plan-2800-calories-final-1/401049/",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/weekly-meal-plan-2800-calories-final-1/401049.png","ImageObject",300,407,{"name":42,"@type":43},"LangkahRina","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-03","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",13,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What is the target daily calorie level in this meal plan?","Question",{"text":63,"@type":64},"The plan targets 2800 calories per day, with each weekday listed with a specific total around that target (e.g., 2804, 2808, 2803).","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What items are included in the weekly shopping list?",{"text":68,"@type":64},"The shopping list covers vegetables and legumes, fruit, grains/cereals, eggs and lean meats or fish, dairy, herbs/spices and pantry staples, plus other essentials like kitchen scales and a calorie-tracking app.",{"name":70,"@type":61,"acceptedAnswer":71},"How does the document recommend tracking calories accurately?",{"text":72,"@type":64},"It recommends using MyFitnessPal to log everything you eat and using kitchen scales to weigh ingredients, since skipping weighing can lead to inaccurate calorie intake estimates.","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},401049,1790697513,{"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":140,"language":141,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":12,"update_tm":145,"read_time":146,"preview_page_count":4},962090893776,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","Foreword  \nAll material included in this PDF is intended to be of a general nature only, and is included for the sole purpose of providing general information. Material included in this PDF does not, and is not intended to constitute advice or any statement on which reliance should be placed. Users should seek advice as appropriate from a professionally qualified dietitian on all specific situations and conditions of concern to them.  \nTarget Calories: 2800  \nWeekly Shopping List  \n Vegetables, legumes and beans  Quantity  Brown Onion 1  \nRed Onion 1  \nSweet Potato 6  \nTomato 4  \nCherry Tomato (g) 500  \nSundried Tomato (g) 500  \nCanned Diced Tomatos (g) 400  \nCarrots 2  \nGarlic (cloves) 4  \nCanned Corn (g) 400  \nBaby Spinach (cups) 2  \nSpring Onion 4  \nRed Capsicum 8  \nJar Char-grilled capsicum or roasted pepper strips (g) 500  \nGinger (tbs) 2  \nCoriander (g) 250  \nFrozen Mixed Vegetables (g) 1500  \nFrozen Peas (g) 750  \nCanned Chickpeas (g) 0.4  \nBroccoli 1  \nCaned baby corn spears (g) 400  \nGreen Beans (g) 200  \n Fruit    \nAvocado 1  \nApple 2  \nBanana 4  \nSultanas (g) 500  \nDates (cups) 2  \nMixed dried fruit (g) 500  \nFruit Mix (tub) 1  \n Grain (Cereal)    \nRolled Oats (g) 500  \nWholemeal wrap (One) 1  \nCouscous (g) 1000  \nWhite Rice (g) 1000  \nBrown Rice (g) 1000  \nUntoasted Muesli (g) 500  \nMixed Seeds (g) 200  \nPlain Ceral (eg. Corn Flakes) (cup) 1  \nNatural Muesli (g) 500  \n Lean meats and poultry, fish, eggs, tofu, nuts and seeds    \nEggs 7  \nUnsalted roasted cashews (g) 1000  \nChicken Breast (g) 1 breast approx 500g 2500  \nChickpeas (g) 500  \nCaned Tuna 2  \nLean Beef (g) 500  \nMixed Seeds (g) 250  \nRed kidney beans (g) 250  \nAlmonds (g) 500  \n Milk, yoghurt and cheese     \nReduced Fat Mozzarella (cup) 3  \nLow Fat Milk (L) 1.5  \nButtermilk (cup) 0.75  \nMargarine (cup) 1  \nReduced fat plain yoghurt (g) 1000  \n Herbs/Spices and Pantry    \nRed Chili Peppers 1  \nCoriander (tbs) 6  \nSoy sauce (tbs) 3  \nSweet Chill Sauce (tbs) 6  \nBalsamic Vinegar (tbs) 1  \nPepper (g) 250  \nBasil (cup) 3.5  \nMustard (tbs) 1  \nOlive Oil/Canola Oil Spray (L) 1  \nOyster Sauce (tbs) 2  \nCinnamon (tbs) 1  \nHoney (tbs) 2  \nBrown Sugar (tbs) 1  \nPlain Flour (cup) 0.5  \nWholemeal Plain (cup) 0.5  \nSelf-Rising Flour (cup) 1.5  \nBaking Powder (tbs) 0.5  \nBaking Soda (bicarbonate) (tbs) 0.5  \nCaster Sugar (tbs) 1  \nJuice  \nOrange Juice (L) 1  \nLemon Juice (ml) 250  \nMust Haves  \nMyFitnessPal  \nThis is an app that allows you to track your calorie intake. You enter everything that you eat throughout the day and it’ll tell you how many calories you consumed, which is crucial in assessing whether you’re meeting your daily caloric intake goal.  \nKitchen Scales  \nKitchen scales let you weigh ingredients when cooking-without weighing the ingredients you’re cooking with, you won’t have an accurate gauge of how many calories you’re consuming. You’ll be surprised how easy it is to go over or under your calories, so please don’t skip out on either of these essentials.  \nMeal Plan  \nMonday – 2804 Calories  \n\n| \u003Cbr>Breakfast – Toasties\u003Cbr>(half serve)\u003Cbr>Calories per serve\u003Cbr>300\u003Cbr>Protein  15.2 Carbs  44\u003Cbr>Fat  5.7\u003Cbr>| Lunch – Sweet Chilli Chicken Wrap\u003Cbr>Calories per serve\u003Cbr>\u003Cbr>480\u003Cbr>|  | \u003Cbr>Dinner – Baked Chicken Parma with Sweet Potato (2 servings)\u003Cbr>Calories per serve\u003Cbr>\u003Cbr>450\u003Cbr>Protein  47 Carbs  37\u003Cbr>Fat  10 | \u003Cbr>Snack 1 – Yoghurt Cup\u003Cbr>Calories per serve\u003Cbr>\u003Cbr>350\u003Cbr>Protein  16.3\u003Cbr>Carbs 62.5\u003Cbr>Fat  4.8\u003Cbr>| \u003Cbr>Snack 2 –200g Trail Mix\u003Cbr>Calories per 200 grams:\u003Cbr>\u003Cbr>924\u003Cbr>Protein  27.6\u003Cbr>Carbs 89.8\u003Cbr>Fat 58.8\u003Cbr>\u003Cbr>|\n| --- | --- | --- | --- | --- | --- |\n|  | Protein Carbs Fat |  28  19.7  30.1 |  |  |  |\n\nTuesday – 2808 Calories  \n\n| \u003Cbr>Breakfast – Apple porridge\u003Cbr>Calories per serve\u003Cbr>250\u003Cbr>Protein  8\u003Cbr>Carbs  1\u003Cbr>Fat  5 | \u003Cbr>Lunch – Mason Jar\u003Cbr>Calories per serve\u003Cbr>\u003Cbr>474\u003Cbr>Protein  23.9\u003Cbr>Carbs 68.2\u003Cbr>Fat  8.3\u003Cbr>| \u003Cbr>Dinner – Basel bean and Beef Stir-Fry (2 servings)\u003Cbr>Calories per serve\u003Cbr>\u003Cbr>430\u003Cbr>Protein  31\u003C","cbCaiiTSduhXxxGq","https://ap.wps.com/l/cbCaiiTSduhXxxGq","pdf",1102206,26,"English","# Target Calories\n# Weekly Shopping List\n# Must Haves\n## MyFitnessPal\n## Kitchen Scales\n# Meal Plan\n## Monday\n## Tuesday\n## Wednesday\n## Thursday\n## Friday","[{\"question\":\"What is the target daily calorie level in this meal plan?\",\"answer\":\"The plan targets 2800 calories per day, with each weekday listed with a specific total around that target (e.g., 2804, 2808, 2803).\"},{\"question\":\"What items are included in the weekly shopping list?\",\"answer\":\"The shopping list covers vegetables and legumes, fruit, grains/cereals, eggs and lean meats or fish, dairy, herbs/spices and pantry staples, plus other essentials like kitchen scales and a calorie-tracking app.\"},{\"question\":\"How does the document recommend tracking calories accurately?\",\"answer\":\"It recommends using MyFitnessPal to log everything you eat and using kitchen scales to weigh ingredients, since skipping weighing can lead to inaccurate calorie intake estimates.\"}]","weekly-meal-plan-2800-calories-Final-1 | PDF",1790516197,66]