2793 Calorie Meal Plan

This is a copy of my week two meal plan. Again, the goal here is to build muscle and try and lose some body fat. You could call this a lean bulk. This meal plan provided 94% of all of my nutrient targets, including calories, macronutrients, vitamins, and minerals.

I paired this meal plan with my week two’s hypertrophy training.

  • Meal 1: Strawberry Banana Protein Smoothie
  • Meal 2: English Muffin Breakfast Sandwich
  • Meal 3: Mediterranean Chicken Salad With Turmeric Rice
  • Meal 4: Protein + Sweet potato and Regular Potato and Broccoli
  • Pre-workout nutrition: Honey Nut Cheerios Milk and Apple Juice
  • Before bed: 1 % Chocolate Milk with Casein Protein 

Daily totals: 

  • Calories: 2793
  • Protein: 178 g
  • Carbohydrates: 399 g
  • Fats: 61 g
  • Fiber: 46 g

Vitamins:

This meal plan provides nearly 100% of all of the essential vitamins. See the image below.

Vitamins for meal plan 2793

Minerals:

Mineral for the 2793 calorie meal plan

Meal 1: Strawberry Banana Protein Smoothie

Strawberry banana smoothie with creatine

Ingredients: 

Vol.Wt. (grams)Ingredient Name
1 whole 118 gBanana
1/2 cups75 gFrozen strawberries
1/2 cups 45 gOats 
3/4 cups 183 gFat-free milk 
1/4 cup 60 gNon-fat greek yogurt 
1/2 scoop16 gWhey protein powder 
1 scoop 5 gCreatine monohydrate 

Directions: 

  1. Start by adding all of the solids to the blender
  2. Then add in the protein powder and creatine
  3. Lastly, add the Greek yogurt, followed by the milk. 
  4. Blend until you get a creamy consistency.

Calorie and Macronutrients: 

  • Calories: 462
  • Protein: 32 g
  • Carbohydrates: 78 g
  • Fats: 4 g
  • Fiber: 9 g

Meal 2: English Muffin Breakfast Sandwich

This is one of my favorite sandwiches for breakfast number two or meal two. You will see this sandwich in the upcoming weeks as well.

English Muffin Breakfast Sandwich With tomato and spinach

Ingredients: 

Vol.Wt. (grams)Ingredient Name
24 whole1056 gWhole Eggs
24 slices840 gTurkey Bacon
12 qt1680 gWhole Grain English Muffin
12 slices1600 gTomato
12 oz90 gSpinach
12 slices 336 gLow-fat Swiss cheese 

Directions: 

  1. Start by pre-heating your oven to 350 degrees.
  2. Combine eggs in a large bowl and whisk until combined. 
  3. Thinly slice tomatoes
  4. Add 3 cups spinach to the eggs 
  5. Spray a large sheet (18” x 26”) pan with oil and set on oven rack
  6. Add the eggs and spinach mis to the sheet pan
  7. Layer on the sliced tomato
  8. Bake for 20 min, then once done, broil for an additional 5-10 minutes.
  9. Add the turkey bacon to a sheet pan and bake at 350 for 20-30 minutes
  10. Portion the egg bake into 12 servings and add 1 slice of cheese and two slices of turkey bacon to each serving. 
  11. When you are ready to eat this meal, toast your English muffin and add one serving of the egg bake to make the sandwich. 

Calorie and Macronutrients: 

  • Calories: 400
  • Protein: 35 g
  • Carbohydrates: 28 g
  • Fats: 15 g 
  • Fiber:  4 g

Meal 3: Mediterranean Chicken Salad With Turmeric Rice

Mediterranean chicken salad

Ingredients: 

Mediterranean Chicken Salad

Vol.Wt. (grams)Ingredient Name
1 lb448 gChicken breast
1 cup86 gBlack beans
1 large284 gCucumber
1 med110 gRed Onion
15 ea240 gCherry tomatoes
1 clove3 gGarlic
4 tbsp38 gTopping: Feta Cheese

Dressing

Vol.Wt. (grams)Ingredient Name
1 tbsp15 gDijon Mustard
⅓ cup80 gRed Wine Vinegar
¼ cup54 gOlive Oil
1 tsp7 gHoney
1 tsp1 gOregano
1 tsp1 gDried Basil
DashNASalt & pepper

Turmeric Rice

2 cups555 gWhite Rice
1/2 whole55 gOnion
3 cloves9 gGarlic
1 tsp3 gTurmeric
½ tsp3 gSalt
¼ tspnaPepper
1 tbsp14 gOlive oil
4 cups NAChicken broth 

Directions: 

For the Salad:

  1. Preheat the grill or stovetop grill pan over medium-high heat.
  2. Season the chicken breasts with salt and pepper, then grill for approximately 6-8 minutes on each side until cooked through. Alternatively, you can bake the chicken in the oven at 400°F (200°C) for 20-25 minutes until fully cooked. Allow the chicken to cool slightly before slicing it into thin strips.
  3. In each mason jar, layer the ingredients in the following order: black beans, diced cucumber, mixed greens, sliced red onion, cherry tomatoes, minced garlic, and sliced grilled chicken.
  4. Top each mason jar with crumbled feta cheese.

For the Dressing:

  1. In a small bowl, whisk together the Dijon mustard, red wine vinegar, olive oil, honey, dried oregano, dried basil, salt, and pepper until well combined.
  2. Pour the dressing into a separate container or divide it evenly among each Mason jar.
  3. Seal the Mason jars tightly and refrigerate until ready to serve.

For the rice

  1. In a large pot heat olive oil to medium heat 
  2. Sauté the chopped white/yellow onions with the garlic in 1 tbsp of olive oil. 
  3. Once fragrant – add in the rice and turmeric seasoning 
  4. Add in the chicken broth and mix well 
  5. Bring to a boil – reduce heat and let simmer

Assembly: 

  1. Combine 1.5 cups of the vegetable salad with about 1.5 cups of turmeric rice with 3 oz chicken breast. 
  2. Top with feta cheese and about 1 tbsp of the dressing. 

Calorie and Macronutrients: 

  • Calories: 607
  • Protein: 36 g
  • Carbohydrates: 73 g
  • Fats: 22 g
  • Fiber: 14 g

Meal 4: Protein + Sweet Potato + Regular Potato and Vegetable 

Ingredients: 

Proteins  

Vol.Wt. (grams)Ingredient Name
4 oz114 gSalmon 
1 fillet 116 gTilapia 
4.5 oz130 gPork Chop

Carbohydrates

Vol.Wt. (grams)Ingredient Name
4 large ~3 lbSweet Potato 
4 large ~3 lb Russet Potato 
2 tbsp 28 gOlive Oil 
2 tbsp NACajun Seasoning 

Vegetables

Vol.Wt. (grams)Ingredient Name
1 bunch NAAsparagus 
3-4 large heads 3 pounds Broccoli 

Directions: 

Sweet Potato + Regular Potato

  1. Wash and peel the potatoes 
  2. Dice into one-inch squares
  3. Add to a mixing bowl and combine with olive oil and seasonings 
  4. Preheat oven to 400 degrees 
  5. Spray 2-3 cooking sheets with nonstick spray
  6. Add the potatoes to the baking sheet and then the oven for 20 minutes
  7. Flip and cook for an additional 20 minutes. 

Salmon and Tilapia 

  1. Season the tilapia and Salomon and air fry, or pan sear. 

Pork Chop 

  1. Season the pork chops and pan-sear them with light cooking oil. 

Asparagus and Broccoli 

  1. Steam vegetables 

Servings

Salmon and Tilapia Sweet Potato + Regular Potato

Salmon, tilapia, sweet potato, regular potato, and broccoli.
  • 1 fillet of salmon and tilapia 
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Pork chops Sweet Potato + Regular Potato

Pork chop sweet potatoes, regular potatoes, asparagus
  • 1.5 pork chops
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Calorie and Macronutrients: 

  • Calories: 570
  • Protein: 49 g
  • Carbohydrates: 75 g
  • Fats: 9 g
  • Fiber: 12 g

Pre-work nutrition: Honey Nut Cheerios Milk and Apple Juice

Cheerios, honey milk, apple juice

Ingredients: 

Vol.Wt. (grams)Ingredient Name
1.5 cups 56 gCheerio
1 cup NAMilk 
1/2 oz14 gHoney 
1.5 cupsNAApple Juice 

Directions: 

  1. Consume the apple juice before your workout
  2. Consume the cereal after your workout 

Calorie and Macronutrients: 

  • Calories: 470
  • Protein: 13 g
  • Carbohydrates: 99 g
  • Fats: 4 g
  • Fiber: 4 g

Before bed: Casein Protein and Chocolate Milk

Ingredients: 

Vol.Wt. (grams)Ingredient Name
1 cup NA1% chocolate milk
1 scoop 31 gCasein protein

Directions: 

  1. 1 hour – 30 minutes before bed – add casein protein to chocolate milk and consume it

Calorie and Macronutrients: 

  • Calories: 277
  • Protein: 31 g
  • Carbohydrates: 30g
  • Fats: 3 g
  • Fiber: 0 g

Disclaimer

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.