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2700 Calorie Meal Plan

2700 calorie meal plan

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For some, 2700 calories can seem like a lot to eat in a day, but for others, 2700 calories might not be enough.

We will cover who could be eligible to eat 2700 calories, foods to eat more, and nutrients to eat less.

You will also get a meal plan that will give you an idea of what types of foods to eat and how much of each type to eat.

Stay tuned for the end, where I will answer some of your most common questions.

Disclaimer:

Noah Quezada, a Registered Dietitian, wrote this article. While I am a dietitian, I am not your dietitian. Please speak to your healthcare professional before making any changes to your diet.

*This meal plan does contain dairy, gluten, soy, tree nuts, and animal products.

If you are interested in having a meal plan developed based on your eating style, preferences, and goals, schedule your 1:1 intake today.

Who is a 2700-calorie meal plan for?

Eating a 2700-calorie meal plan can be used for various applications for men and women of all sizes and goals.

For example, a moderately active woman who is 5’5 and weighs 150 pounds might need 2200-2500 calories daily. However, if this same woman wanted to gain weight, she could aim for 2700 calories per day.

On the other hand, a sedentary man who is 6 feet tall and weighs 200 pounds might need 3000-3500 calories per day. However, if this same man was trying to lose weight, he could aim for 2700 calories per day.

The key is to know your body, your activity level, and what you’re trying to achieve before starting any calorie restriction or increase.

Weight loss

To lose weight or body fat, you should first figure out how many calories you burn daily. Your BMR (basal metabolic rate) plus the number of calories you burn being physically active will be the number of calories you burn daily. 

Read the Macros For Cutting blog post for more on weight loss.

Eating 2700 calories a day will cause weight loss in some people. But for others, others will need to reduce their calorie intake further. It all depends on how many calories you burn in a day.

Weight Gain

As mentioned above, 2700 calories might not be enough for some people, making it impossible for them to gain weight on that number of calories.

However, for people (men/women) that are smaller in stature, less active, and work at a desk job, 2700 calories will likely be more than what they expend per day. Leading to weight gain over time.

Muscle gaining

Calories are only one part of the muscle-gaining equation. You could eat all the calories in the world. Still, without enough amino acids (protein) and resistance training, you will have difficulty maintaining your muscles and building new muscle tissue.

Read more about macros for building muscle

What to include on a 2700-calorie meal plan

The five rules are one of the easiest ways to remember what you should add to your plate. 

The five rule is based on the MyPlate recommendation, which includes: lean protein, whole grains, low-fat dairy fruits, and vegetables.

Lean protein:

Not only do you need to eat enough protein, but you should also focus on the sources. 

Animal proteins like the fatty cut of beef and pork have higher amounts of saturated fat. So while animal sources offer protein, we want to limit our consumption.

Focus on eating lean sources or protein sources that have less saturated fat.

Fruits:

Fruits are an excellent source of vitamins, minerals, and antioxidants. Not to forget delicious. Aim to eat two servings per day.

One of my methods for ensuring I get two servings of fruit per day is to eat one serving with breakfast and as a snack.

Vegetables:

Ideally, you want to aim for 3-5 cups of vegetables per day. However, if possible, try to eat a variety of vegetables to get the most comprehensive array of nutrients.

One of my favorite tactics is identifying two meals where you can bank some vegetables. For example, for lunch, you pack a salad, and for dinner, you will have steamed vegetables.

Read Jenn Hanes registered dietitian, 17 Effective Ways to Increase Your Vegetable Intake.

Whole grains:

Whole grains like oatmeal, bread, pasta, and cream of wheat are a source of carbohydrates, fiber, and B vitamins.

The goal should be to make at least half of the whole grains you consume. Aim for about three servings daily for 48 grams of whole grains. Read more about grains on MyPlate.

Low-fat dairy:

Dairy is an excellent source of calcium, and vitamin D. Dairy is often also a good source of protein.

The goal should be 2-3 servings of low-fat dairy per day. Helping you consume the nutrients without going overboard on calories and saturated fat. 

Harvard has a very detailed resource for dairy recommendations.

What to consume less of on a 2700-calorie meal plan

Added sugar

The Dietary Guidelines for Americans recommends that no more than 10% of your calories come from added sugar. In other words, if you eat 2700 calories, 10% or 270 calories should come from added sugar.

Saturated fat

The current recommendation is to limit saturated fat consumption to no more than 10% of your total daily calories.

Again similar to added sugar, if we are consuming 2700 calories per day, 10% or 270 of those calories should be from saturated fat.

Here are a few tips and tricks to help you consume less saturated fat:

  • Choose leaner protein sources like skinless chicken and turkey breast, fish, tofu, legumes, and eggs.
  • When possible, choose low-fat or fat-free dairy.
  • Avoid processed meats like bacon, sausage, and deli meat.
  • Use healthy fats like olive oil and avocado oil instead of butter or other saturated fats.

Sodium

The American Heart Association (AHA) recommends consuming no more than 2300 mg of sodium daily.

If you have high blood pressure, are African American, or are over 50, the recommendation is to consume no more than 1500 mg of sodium daily. (1)

Here are a few tips and tricks for reducing your sodium intake:

  • Avoid processed and fast foods as much as possible.
  • Be mindful of the sodium content when eating out.
  • Make sure to read nutrition labels and choose lower sodium products.
  • Use herbs and spices to flavor your food instead of salt.

What are the macros for a 2700-calorie meal plan?

The macros or macronutrients for a 2700-calorie meal plan are the amounts of protein, carbohydrates, and fats measured in grams.

The percentage of calories coming from protein, fats, and carbohydrates are as follows:

Protein: 

  • 25-30 %  of 2700 calories 
  • 150-202 grams of protein 

Fat: 

  • 20-25% of 2700 calories = 540 – 675 calories 
  • 60-75 grams of dietary fats

Carbs: 

  • 45-55 % of 2700 calories = 1200 – 1400 calories 
  • 304 – 371 grams of carbohydrates

2700 calorie meal plan 

Breakfast

Egg & Veggie Scramble

Ingredients
  • Coffee with cream
  • 3 Whole eggs
  • 200 grams of egg whites
  • Two slices of whole wheat Ezekiel bread with 1 tbsp (20 g) of jelly
  • 1 cup (126 g) of frozen blueberries
  • Veggies: Spinach, tomato, bell pepper, and onion
Instructions 

Sautee veggies in olive oil. Add whole eggs and egg whites and scramble until cooked thoroughly. Serve with toast and blueberries.

Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
63948 g17 g67 g12 g

Strawberry Banana Protein Smoothie

Ingredients
  • 1 cup (221 g) of frozen strawberries
  • 1/2 (60 g) medium banana
  • 1 scoop (31 g) of protein powder
  • 1 cup milk
  • 1/3 cup (61 g) of greek yogurt
  • 1/4 cup (12 g) oatmeal
  • 1 tbsp chia seeds
Instructions 

For the instructions, check out the recipe post, Strawberry Banana Protein Smoothie.

Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
49748 g10 g58 g 11 g

Lunch

Shrimp Fajita Bowl

Ingredients
  • 1 cup brown or white rice
  • 12 cooked jumbo shrimp
  • 1 can (15 oz) of black beans
  • 1 can (15 oz) sweet corn
  • 1/2 sliced red bell pepper
  • 1 tbsp olive oil
Instructions 

Cook shrimp, rice, black beans, and corn according to their instructions. Mix everything with olive oil and red bell pepper.

Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
61240 g12 g89 g12 g

Ground Turkey Chili

Ingredients
  • 1 lb of lean ground turkey
  • 1 can (15 oz) of Red Kidney beans
  • 1 can (15 oz) of Corn
  • 1 can (15 oz) diced tomatoes
  • 1 can (15 oz) of black beans
  • 1 small onion
  • 2 cloves of garlic
  • 1 whole wheat roll
  • Chili powder, cumin, salt, and pepper to taste.
Instructions 
  1. Cook the ground turkey in a large pot over medium heat.
  2. Add the onion and garlic until the turkey is browned.
  3. Drain any excess fat and add the beans, corn, diced tomatoes, and black beans.
  4. Stir in chili powder, cumin, salt, and pepper to taste.
  5. Serve with a whole wheat roll.
Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
68052 g19 g78 g21 g

Dinner

Quick and easy Ground turkey pasta

Ingredients
  • 8 oz of whole wheat pasta
  • 1 lb lean ground turkey
  • 1 jar (24 oz) of marinara sauce
Instructions 
  1. Cook the pasta according to the package instructions.
  2. In a separate pan, cook the ground turkey over medium heat until browned.
  3. Drain any excess fat and add the marinara sauce.
  4. Stir until everything is heated through.
  5. Serve the pasta with the ground turkey sauce on top. 
  6. Add steamed broccoli for a complete meal. 
Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
50045 g19 g60 g7 g 

Turkey Burger

Ingredients
  • 1 lb of lean ground turkey (Buy the preformed patties)
  • 1 whole wheat bun
  • toppings lettuce, tomato, red onion, avocado, mustard, and ketchup
  • Serve with a side of veggies and sweet potato fries
Instructions 
  1. Preheat the oven to 375 degrees F (190 degrees C).
  2. Combine ground turkey, bread crumbs, egg, salt, and pepper in a bowl. Mix well.
  3. Shape the mixture into four patties.
  4. Place on a baking sheet and bake for 20 minutes, or until no longer pink inside.
  5. Serve on a whole wheat bun with your favorite toppings.
Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
631382960 g 8 g

Sheet pan teriyaki chicken

Ingredients
  • 1 lb chicken breast, cut into small strips
  • 3/4 cup low sodium teriyaki Sauce
  • 1 tbsp honey
  • 1 tbsp Olive oil
  • 1/2 tsp ground ginger
  • 1 garlic clove, minced
  • 1 green onion, thinly sliced
  • 1 red bell pepper, cut into small strips
  • 1 cup carrots Sliced.
  • Served with 1 cup of steamed white rice
Instructions 
  1. Preheat your oven to 400 degrees. 
  2. Then, mix the chicken breast strips, teriyaki sauce, honey, olive oil, ground ginger, garlic clove, and green onion. 
  3. Next, spread the mixture evenly on a baking sheet and bake for 25 minutes.
  4. Lastly, add the bell pepper strips and carrots and bake for an additional 5-10 minutes. 
  5. Enjoy!
Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
62846 g11 g 88 g7 g

Snacks

Apple and peanut butter, greek yogurt dip

Ingredients
  • 2 tbsp peanut butter
  • 100 g of greek yogurt
  • 1 medium apple
Instructions 

Mix the peanut butter and greek yogurt. Serve with some sliced apples for dipping.

Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
35818 g35 g35 g6 g

Chia Pudding

Ingredients
  • 1/2 cup sliced strawberries
  • 3 tbsp chia seeds
  • 1 cup almond milk
  • 1 scoop of protein powder
  • 1 tbsp honey
Instructions 

Add all ingredients to a mason jar and store in the fridge overnight.

Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
39131 g13 g43 g12 g

PB&J

Ingredients
  • 2 slices of whole grain bread
  • 2 tbsp peanut butter
  • 1 tbsp jelly
Instructions 

Add peanut butter and jelly to sliced bread.

Nutrition Information
Calories:Protein:Fat:Carbs:Fiber:
29210 g11 g50 g7

FAQ

How to meal prep a 2700-calorie meal plan?

This 2700-calorie meal plan is designed to be easy to meal prep, offering two breakfast options, two lunch options, and three dining options. Just enough verity, but not so that you feel overwhelmed.

What I like to recommend for my client to do is to have two meal prep days. The first meal prep day is on Sunday, when you prep the next 3-4 four days’ worth of meals. Then on Wednesday of that week, you meal prep for the rest of the week. This ensures that you have fresh food but also that you’re not spending your whole weekend in the kitchen.

Can you lose weight by eating 2700 calories?

Some people will be able to lose weight while eating 2700 calories; however, those people are using a lot of energy day to day. This can be caused by a physically demanding job, a vigorous exercise routine, or just generally having an active lifestyle.

Can I build muscle on 2700 calories?

If you want to build muscle, you’re going to need to be eating enough protein and calories and engaging in physical activity, specifically strength training. Therefore no, only eating 2700 calories will not help you build muscle.

I’m always hungry. Are 2700 calories enough for me?

If you’re always hungry, likely, you’re not eating enough calories. This 2700-calorie meal plan is designed to be satisfying, but if you find yourself still hungry after eating, you may need to increase your calories.

If you’re not sure how many calories you should be eating in a day, reach out to a Registered Dietitian, and they can help you calculate it.

Summary

After reading the 2700 calories meal plan, you should understand what foods to include, which to consume less of, how to meal-prep a 2700-calorie diet, and some ideas of what you can eat on this plan.

I hope you enjoyed this post; if you have any questions, please leave them below in the comments section.

If you want help calculating your calories or macros, reach out. I’d love to help.

Happy Meal Prepping!

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