2684 Calorie Meal Plan

This plan provides 97% of all nutrient targets, which include calories, protein, fats, carbohydrates, fiber, vitamins, and minerals. It also does not exceed sodium, saturated fats, or added sugar.

I followed this 8-week muscle-building program, which included an 8 week muscle building diet and workouts. This plan helped me go from about 190 pounds to 220 pounds.

Meal plan outline

  • Meal One: Strawberry Banana Smoothie
  • Meal Two: Bagel Avocado Egg Cheese Sandwich 
  • Meal Three: Slow Cooker Seasoned Chicken, Potatoes and Green Beans
  • Meal Four: Protein + Sweet potato and broccoli
  • Pre-workout Snack: Fruit Cup + Honey Nut Cheerios
  • Before Bed: Casein Protein + Chocolate Milk 

Meal One: Strawberry Banana Smoothie

Strawberry banana protein smoohtie

Ingredients:

  • One medium banana
  • 75 g of frozen Strawberries
  • 3/4 cup fat-free milk
  • 45 g of oatmeal
  • 1/2 scoop of whey, protein
  • 5g (1 scoop) Creatine Monohydrate  

Directions:

  1. Add ingredients to a blender and blend.

Calorie and Macronutrients:

  • Calories: 595
  • Protein: 41 g
  • Carbohydrates: 97 g
  • Fat: 9 g

Read the strawberry banana smoothie recipe.

Meal Two: Bagel Avocado Egg Cheese Sandwich 

Breakfast Bagel Avocado Sandwich

Ingredients:

  • 1 bagel 
  • 2 eggs
  • 2 slices of turkey bacon 
  • 1 slice of Swiss cheese (low-fat) 
  • 1 cup spinach 
  • 2-3 thick slices of tomato 
  • 1/4 of an avocado

Directions:

  1. Cook your eggs. I like to meal prep them by whisking the eggs, adding them to a sheet pan, and baking them for 20-30 min at 350 degrees. Add in your spinach and tomatoes to the egg bake. (Makes it easier to put the sandwich)
  2. Bake the turkey bacon on a sheet pan. 10-15 minutes
  3. Once cooked, divide the eggs into several servings (12). Add cheese.
  4. Toast the bagel and add a serving of avocado to the sandwich.

Calorie and Macronutrients:

  • Calories: 572
  • Protein: 43 g
  • Carbohydrates: 58 g
  • Fat: 23 g

Read the Bagel Breakfast Sandwich recipe.

Meal Three: Slow Cooker Seasoned Chicken, Potatoes and Green Beans

Slow cooker, chicken, potatoes, green beans, and carrots

Ingredients:

  • 4.5 lbs. Boneless Skinless Chicken Breasts
  • 4.68 lb. fresh green beans trimmed (about 2.5 cups)
  • 5.58 lb. diced red potatoes 
  • 1 bag carrots 

For the seasoning

  • 1/2 cup lemon juice
  • 1/2 cup olive oil
  • 2 tsp. dried oregano
  • 1.5 tsp. salt
  • 1 tsp. pepper
  • 2 tsp. onion powder
  • 3 garlic cloves minced

Directions:

  1. Add the chicken to the middle of the slow cooker. Place the green beans on one side and pile the potatoes on the opposite side. 
  2. Mix the lemon juice, olive oil, oregano, salt, pepper, onion powder, and minced garlic cloves in a medium-sized bowl.
  3. Drizzle the mixture you prepared over the chicken, green beans, and potatoes evenly.
  4. Secure the lid on the slow cooker and set it to cook on low for 7 hours. (Low and slow prevent your chicken from drying out.)

Calorie and Macronutrients:

  • Calories: 456
  • Protein: 40 g
  • Carbohydrates: 48 g
  • Fat: 13 g

Read the Crockpot Chicken, Potatoes, and Green Beans recipe

Meal Four: Protein + Sweet Potato and Broccoli

Ingredients:

Protein Sources:

  1. 4 oz Salmon + 3 oz Tilapia
  2. 1.5 (6 oz) Pork Chops
  3. 2 (3 oz) Tilapia

Carbohydrates Sources:

  • Baked sweet potato

Vegetables:

  • Steamed broccoli or steamed asparagus

Directions:

  1. Preheat the oven to 400 degrees F. Peel and cube the potatoes into 1/2 inch pieces. 
  2. Add olive oil, salt, pepper, chili powder, paprika, cumin, and garlic powder to your largest sheet pan. 
  3. Toss to coat all the potatoes and then spread them out to arrange them in an even layer. 
  4. You don’t want any potatoes overlapping, or you’ll end up with steamed potatoes instead of roasted potatoes. 
  5. Flip every 10 minutes, cooking for 20-25 minutes. (I flip every 10 minutes and bake for around 20 minutes)

Calorie and Macronutrients:

  • Calories: ~ 450 calories
  • Protein: ~ 50 g
  • Carbohydrates: ~ 37 g
  • Fat: ~ 10 g

Pre-workout Snack: Fruit Cup + Honey Nut Cheerios

Ingredients:

  • 1.5 servings of fruit cups
  • 1.5 cups of honey nut Cheerios

Directions:

  1. Eat 30 min before training

Calorie and Macronutrients:

  • Calories: 321 calories
  • Protein: 5 g
  • Carbohydrates: 71 g
  • Fat: 3 g

Before Bed: Casein Protein + Chocolate Milk 

Ingredients:

  • 1 scoop of casein protein
  • 1 cup of chocolate milk

Directions:

  • Mix the casein protein powder with the chocolate milk.

Calorie and Macronutrients:

  • Calories: 321 calories
  • Protein: 5 g
  • Carbohydrates: 71 g
  • Fat: 3 g

Read the Casein Chocolate Milk recipe.

Grocery List:

  • Whole wheat bagel (Or whatever) 
  • Eggs 
  • Turkey bacon 
  • Swiss Cheese (low-fat) 
  • Spinach 
  • Tomato 
  • Avocado
  • Chicken Breasts
  • Green beans 
  • Red potatoes 
  • Carrots 
  • Lemon juice
  • Olive oil
  • Dried oregano
  • Salt
  • Pepper
  • Onion powder
  • Garlic Cloves minced
  • Salmon 
  • Tilapia 
  • Pork chops 
  • Sweet potato 
  • Broccoli
  • Asparagus 
  • Fruit Cup 
  • Casein protein 
  • 1% chocolate milk 
  • 0% regular milk
  • Honey Nut Cheerios 

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.