Are you looking for a 2700 calorie meal plan? I have got you covered!
This blog post will cover what a 2700-calorie diet is for, what to include, and one breakfast recipe, one lunch recipe, three dinner recipes, and three snack recipes.
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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.
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.
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.
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 and calories 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.
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. Read about the top 25 meats for weight loss.
Fruits are an excellent source of vitamins, minerals, and antioxidants. Not to forget delicious. Aim to eat two-three 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.
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 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.
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
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.
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.
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:
- 25-30 % of 2700 calories
- 150-202 grams of protein
- 20-25% of 2700 calories = 540 – 675 calories
- 60-75 grams of dietary fats
- 45-55 % of 2700 calories = 1200 – 1400 calories
- 304 – 371 grams of carbohydrates
This meal plan was designed using Cronometer.
Are you finding it hard to manage your nutritional intake? As a dietitian, I’ve found Cronometer to be an invaluable tool. This app tracks more than 60 nutrients with precision and ease. Join the millions of users who have transformed their dietary habits with Cronometer and start reaching your nutrition goals. Signup now for FREE!
2700 calorie meal plan
*This meal plan does contain dairy, gluten, soy, tree nuts, and animal products.
Egg & Veggie Scramble
- 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
Sautee veggies in olive oil. Add whole eggs and egg whites and scramble until cooked thoroughly. Serve with toast and blueberries.
|639||48 g||17 g||67 g||12 g|
Strawberry Banana Protein Smoothie
- 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
|497||48 g||10 g||58 g||11 g|
Check out 40 high calorie smoothies for weight gain post for more smoothie ideas
Shrimp Fajita Bowl
- 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
Cook shrimp, rice, black beans, and corn according to their instructions. Mix everything with olive oil and red bell pepper.
|612||40 g||12 g||89 g||12 g|
Ground Turkey Chili
- 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.
- Cook the ground turkey in a large pot over medium heat.
- Add the onion and garlic until the turkey is browned.
- Drain any excess fat and add the beans, corn, diced tomatoes, and black beans.
- Stir in chili powder, cumin, salt, and pepper to taste.
- Serve with a whole wheat roll.
|680||52 g||19 g||78 g||21 g|
Check out the macro-friendly chili recipe.
Quick and easy Ground turkey pasta
- 8 oz of whole wheat pasta
- 1 lb lean ground turkey
- 1 jar (24 oz) of marinara sauce
- Cook the pasta according to the package instructions.
- In a separate pan, cook the ground turkey over medium heat until browned.
- Drain any excess fat and add the marinara sauce.
- Stir until everything is heated through.
- Serve the pasta with the ground turkey sauce on top.
- Add steamed broccoli for a complete meal.
|500||45 g||19 g||60 g||7 g|
- 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
- Preheat the oven to 375 degrees F (190 degrees C).
- Combine ground turkey, bread crumbs, egg, salt, and pepper in a bowl. Mix well.
- Shape the mixture into four patties.
- Place on a baking sheet and bake for 20 minutes or until no longer pink inside.
- Serve on a whole wheat bun with your favorite toppings.
|631||38||29||60 g||8 g|
Sheet pan teriyaki chicken
- 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
- Preheat your oven to 400 degrees.
- Then, mix the chicken breast strips, teriyaki sauce, honey, olive oil, ground ginger, garlic clove, and green onion.
- Next, spread the mixture evenly on a baking sheet and bake for 25 minutes.
- Lastly, add the bell pepper strips and carrots and bake for an additional 5-10 minutes.
|628||46 g||11 g||88 g||7 g|
Apple and peanut butter, greek yogurt dip
- 2 tbsp peanut butter
- 100 g of greek yogurt
- 1 medium apple
Mix the peanut butter and greek yogurt. Serve with some sliced apples for dipping.
|358||18 g||35 g||35 g||6 g|
Looking for a different snack for this meal plan. Read the macro friendly snacks list.
- 1/2 cup sliced strawberries
- 3 tbsp chia seeds
- 1 cup almond milk
- 1 scoop of protein powder
- 1 tbsp honey
Add all ingredients to a mason jar and store in the fridge overnight.
|391||31 g||13 g||43 g||12 g|
- 2 slices of whole grain bread
- 2 tbsp peanut butter
- 1 tbsp jelly
Add peanut butter and jelly to sliced bread.
|292||10 g||11 g||50 g||7|
Frequently asked questions
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.
I recommend that my client 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. This ensures that you have fresh food and not spend 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 use a lot of energy daily. A physically demanding job can cause this, a vigorous exercise routine or just generally having an active lifestyle.
If you need help calculating your calories, reach out. I’d love to help.
Can I build muscle on 2700 calories?
If you want to build muscle, you will need to eat enough protein and calories and engage in physical activity, specifically strength training.
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 are still hungry after eating, you may need to increase your calories.
Other high-protein meal plans
So you are looking at this meal plan, but fear 2700 calories are way too much. If that is the case, don’t worry I have got you covered. I have created meal plans from 1400 calories through 2500 calories.
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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!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.
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.