2700 Calorie Meal Plan

All Foods Fit

Preview Options:

Scale the plan for:

See Shopping List

Download PDF

Advanced Preparations

Monday

Health Highlights

Breakfast

Medjool date

2 date pitted

Quick oats

0.75 cup

Partly skimmed milk, 1% M.F.

0.50 cup

Blueberries

0.50 cup

Pumpkin seeds

1 tbsp

Lunch

5 min

How To Make a Better Side Salad

Orange

1 small

Chicken breast, boneless, skinless, grilled

0.25 cup shredded

Potato, flesh and skin, baked

1 large (7.6cm to 10.8cm dia)

Butter, unsalted

2 tsp

Dinner

Extra virgin olive oil

2 tsp

Tomato-Basil pasta sauce

0.25 cup

Pasta, fettuccine, whole grain, dry

1 cup

Broccoli florets

2 cup

Snack

5 min

Workout Shake

Carrots

1 large

Hummus

1 tbsp

Bread, sprouted, whole grain, Ezekiel

2 slice

Avocado

0.50 avocado(s)

Tuesday

Health Highlights

Breakfast

Egg

1 large egg

Tart cherry juice

1 cup

Butter, grass fed, unsalted

2 tsp

Whole wheat bagel

1.50 medium bagel (9-10cm dia)

Tomato

3 slice

Lunch

10 min

Chickpea Salad

Mixed berries

1 cup

Pumpkin seeds

2 tbsp

Dinner

1 h 10 min

Rainbow Roasted Vegetables

Okra

1 cup

Brown rice, long-grain, cooked

1.50 cup

Atlantic salmon, wild

90 gm

Snack

5 min

Workout Shake

Avocado

0.50 avocado(s)

Bread, sprouted, whole grain, Ezekiel

2 slice

Apple

1 large

Wednesday

Breakfast

Lunch

Dinner

Thursday

Breakfast

Lunch

Dinner

Friday

Breakfast

Lunch

Dinner

Saturday

Breakfast

Lunch

Dinner

Sunday

Breakfast

Lunch

Dinner

Melissa Boufounos

Certified Holistic Nutritionist

At MB Performance Nutrition, we help competitive athletes simplify their fuelling plans with flexible eating strategies so they can maximize their performance potential without dieting or giving up their favourite foods.

http://melissaboufounos.com/

Contact: