Diet PlanBest 2700 Calorie Meal Plan: Impactful All-In-One Menu For Fitness Enthusiasts

Best 2700 Calorie Meal Plan: Impactful All-In-One Menu For Fitness Enthusiasts

Do you ever hear about 2700 calorie meal plan for weight loss? 

Lately, the media is flooding with a variety of nutritional plans for all occasions and tastes. They could vary according to a different person they could be temporary or life-long, for weight loss, gain, and maintenance, for health improvement, or to reinforce certain faith.

Few diets comprise different elements and could do a variety of functions instantaneously. However, weight management simply believes to keep a strict watch on calories, any diet can be adapted to focus on your weight goals. 

Read Also: 1900 Calorie Meal Plan for Weight Loss

For an instant, you can go with a vegan or vegetarian diet to hold back to your beliefs and lose weight by developing a caloric deficit. You could also opt for adopting a lactose-free diet to regulate optimal health and build muscles by enhancing your protein consumption and calories in specific. There also exists an amalgamation of diets, like the gluten-free Mediterranean or Pegan.

If you wish to lose weight and safely reach your weight goal, then a diet focused on many calories could be the best option for you.

Read Also: 40 Days Reset Diet Plan

Among such diet plans, the most popular is a 2700-calorie meal plan. It is a one-size-fits-all diet however it can easily cater to your requirements. For instant, there could be a 2700 calorie meal plan for a variety of options – it could be for bodybuilding, weight loss, or even a vegetarian meal plan.

Table of Contents

2700 Calorie Meal Plan To Lose Weight

However, the 2700 calorie meal plan is an all-in-one diet; it will not assist you in losing weight if your daily calorie intake is the same or lower. For example, the 2700 calorie meal plan could only assist an average adult man or woman gain weight if they only need 2500 and 2000 calories per day.

Since the proposed weight loss pace is 1-2 pounds (0.45-1 kg) a week, and 1 pound of fat equals 3500 calories, the 2700 calorie meal plan will be beneficial for aiding you to lose weight if your current meal plan gives you with 3200-3700 calories a day. 
It could be a 2700 calorie vegetarian meal plan, a 2700 calorie Mediterranean, or a 2700 calorie pescatarian meal plan, if this number of calories is lesser than your daily calorie intake, it will assist you in losing weight.

Read Also: Military Diet Plan

A 2700 Calorie Meal Plan?

However a 2700 calorie meal plan is a balanced diet, it permits you to successfully reach your motive without affecting your health. This nutritional plan validates the intake of healthy elements that combining will assist you in maintaining optimal wellness. There are 6 essential nutrients, out of which each plays a significant role in carrying the proper functioning of your body.

These nutrients are categorized into 2 groups: Macronutrients, which comprise carbohydrates, protein, fats, and water, and Micronutrients, which contain vitamins and minerals. 

A few of these nutrients are classified further into groups, such as saturated, unsaturated, and trans fats, or fat-soluble and water-soluble vitamins.

A person needs higher amounts of macronutrients and lesser amounts of micronutrients as the former are the main origin of energy. The number of calories macronutrients give you differs from 4 calories from 1 gram of carbohydrates and proteins to 9 calories from 1 gram of fats. 

This is why it is necessary to not only stick to a fixed number of calories while on a diet but also focus on what type of nutrients they can give. So, a balanced diet must incorporate the following elements

2700 Calorie Meal Plan
2700 Calorie Meal Plan

1. Protein

Proteins are essentially vital when it comes to both muscle building and weight loss. They extend your feeling of fullness, protect your muscle mass while you burn fat, and support muscle growth when you work out and try to gain weight. They are building blocks of your body, and in their absence, your cells would not function properly.

It comprises 3 groups of protein: complete, incomplete, and complementary. They vary by the number of amino acids in them, with “complete” including all the essential amino acids, “incomplete” with at least one amino acid, and “complementary” containing two or more incomplete proteins, which altogether may provide you with a complete protein. There are a variety of sources of protein and a few among them are as follows:

  • Meat and poultry
  • Fish and shellfish
  • Eggs
  • Dairy
  • Beans and legumes
  • Whole grains
  • Nuts and seeds

2. Fats

Although there is a misconception that fats are bad for you and could lead to a higher risk of cardiovascular diseases and obesity, different types of fat are important and necessary for your health. 

Fats can be classified into 2 types: healthy and unhealthy fats.

The first group contains mainly unsaturated fats, such as mono- and polyunsaturated fatty acids. The second group contains saturated and trans fats.

 The main food sources of healthy fats are as follows :

  •  Seeds, Vegetables, and oils (olive, canola, peanut, corn, soybean, sunflower, flax oils)
  • Nuts like almonds, cashews, macadamia, pecans, walnuts, and butternuts
  • Seeds such as chia seeds, flax seeds, sunflower
  • Fish such as herring, trout, salmon, mackerel, and others

3. Carbohydrates

It is one of the healthy sources of energy for your body. Just like fats, different types of carbs are said to be healthy, while some are suggested to be avoided.

Complex carbs are the ones that must be eaten although they are utilized by your body to provide support to the immune and nervous systems, brain, and digestive functions and are an enormous source of energy. They contain fiber and starches and can be very necessary for weight loss, just like proteins, they may lengthen the feeling of satiety.

Some of the healthy sources of complex carbs are as follows: 

  • Fruits and vegetables
  • Beans and legumes
  • Whole grains and whole-grain products

4. Water

The importance of water is sometimes underrated, it is one of the most vital elements of your diet. Proper hydration is fundamental to sound health and successful weight management. 

Drinking a lot of water is a must if you want your body to function correctly. Although the main source of this macronutrient in your diet is plain water and drinks based on it, you can also search for it in solid foods, such as fruits, vegetables, dairy, meats, and others.

Despite the widespread faith that a person must drink 8 glasses of water a day to stay hydrated, the best way is to drink whenever you feel thirsty.

5. Vitamins And Minerals

Although Micronutrients are consumed in lesser amounts, are extremely significant for your body. The solution to optimal health is to reach a balance of all vitamins and minerals. 

All these micronutrients are essential for you and must be consumed according to the suggested daily intake. You can gain all the essential micronutrients from a great abundance of foods, which includes :

  • Fruits and vegetables
  • Whole grains
  • Beans and legumes
  • Meats and fish
  • Eggs
  • Dairy
  • Nuts and seeds
  • Herbs and spices

Foods to Restrict on the 2700 Calorie Meal Plan

Now, as you are very well aware of the food items and their components that play a vital role in a healthy diet and must be incorporated into your meal plan, it is time to look at what food items you must restrict at any cost. Let us check the list of healthy food items that must not be included in your diet.

1. Unhealthy Fats

As it is already known to you that you must maintain distance from unhealthy fats at any cost as they could most apparently affect your health. Try to limit or decrease your saturated fats consumption; it is highly present in meat, poultry, and full-fat dairy products. You must also reduce your consumption of trans fats, which are present in oils that go through the processing method known as partial hydrogenation. To gain the optimum results, your consumption of unhealthy fats must be less than 10% of your daily caloric consumption.

2. Simple and Refined Carbs

You must decrease the consumption of simple carbs from fruits and dairy products, which retain quickly and provide instant energy but do not give a feeling of fullness. Apart from this, it could cause a hike in blood sugar levels. Also, reduce your intake of refined carbs in high amounts in white bread, white pasta and white rice, cakes, sweets, baked goods, sweeteners, high fructose corn syrup, and processed breakfast cereals.

This form of carbs is the unhealthiest and comes into action due to food processing, which causes food to lack fiber and some minerals.

3. Sugary Drinks

Packed with empty calories, sugary drinks are the unhealthiest and insignificant food item on the list. Avoid the intake of sweetened drinks such as sodas, energy drinks, store juices, sweetened coffee, and tea. They will enhance your caloric consumption without producing any significant nutrients and can cause the deposition of fat in your body.

2700 Calorie Low Carb Diet

As you are aware of what to eat and what to avoid, you can make adaptations to your meal plan You can adapt your meal plan according to your requirements and choice as you know what to eat and what to avoid. Although, recall that before beginning to adopt any new diet or making any alternatives to your current nutritional plan, you should consult a doctor first.

However, you can check here 1-day sample menu for you to build on while developing a 2700-calorie diet meal plan for the week.

Breakfast

It must contain 2 whole eggs, 1 cup egg whites, 1 cup oats, 1 cup blueberries, and 2 tablespoons maple syrup

Total Calories: 595, carbs: 75 g, fats: 15g, Protein: 40g

Snack

Must include 1 whole-grain ham sandwich (2 slices whole-grain bread, 4 slices ham, ½ cup shredded lettuce, 1 tbsp mayonnaise-like dressing) and 1 cup cottage cheese with radishes

Total Calories: 528, carbs: 39g,  fats: 17g,  Protein: 51g

Lunch

 It must contain 4 oz salmon, 1 cup brown rice, and 1 cup broccoli

Total Calories: 419, carbs: 47g,  fats: 8g,  Protein: 28g

Snack

 Must include 1 cup Greek yogurt, ½ cup blueberries, and 2 cups strawberries

Total Calories: 469, carbs: 36g,  fats: 25g,  Protein: 22g

Dinner

 It must contain 6 oz steak, 1 medium sweet potato, 1 pat butter, 15 asparagus spears, 1 cup sliced carrots, and 2 tbsp extra-virgin olive oil

Total Calories: 676, carbs: 46g,  fats: 28g,  Protein: 60g

Total calories: 2714, carbs: 243g,  fats: 93g,  Protein: 201g

Best Recipes to Get Along on 2700 Calorie Meal Plan

225.4g Carbs 142.4g Fat 149.3g Protein

Meal Summary   Ingredients   Directions

DAY 1

Breakfast

906.2 Calories | a hundred forty-five.9g Carbs | nineteen.3g Fat | fifty-one.6g Protein

1 shake Banana oatmeal smoothie

716.9 Calories | nine5.6g Carbs | eighteen.7g Fat | fifty.7g Protein

2 medium (3″ dia) (364 g) Apples

189.3 Calories | fifty.3g Carbs | zero.6g Fat | 0.9g Protein

Banana oatmeal smoothie

scaled to one shake

1/2 medium Banana

1 one/2 cup Reduced fat milk

1 cup Oatmeal

1 tbsp spread

1 scoop of Whey macromolecule powder

Apples

2 medium (3″ dia) Apples

Banana oatmeal smoothie

Throw everything in an exceeding liquidizer and mix. Add some ice cubes if you would like it to be colder and less thick.

Lunch

882.4 Calories | sixty-two.9g Carbs | fifty-three.8g Fat | forty-six.4g Protein

2 serving Greek dishes

687.5 Calories | thirty-nine.2g Carbs | fifty-two.7g Fat | twenty-two.4g Protein

1 serving dairy product & winter melon 

194.9 Calories | twenty-three.6g Carbs | one.1g Fat | twenty-four.0g Protein

Greek dish

scaled to two serving

2 massive whole Tomatoes

1 cucumber Cucumber

1/2 medium Onions

1/2 cup Olives

1/8 tsp ground Oregano

3/4 cup broken Feta cheese

1 tsp vino vinegar

1 one/2 tbsp vegetable oil

1/2 dash Salt

1/2 dash Pepper

Yogurt & winter melon 

scaled to one serving

8 oz nonfat greek dairy product

1 cup diced Melons

Greek dish

Thinly slice the onion and cucumbers, and cut tomatoes into quarters. Prepare all the vegetables in an exceedingly serving bowl. Add oregano and feta cheese. To form the dressing, place all the ingredients in an exceeding screw-top jar and shake to mix. Pour dressing over the dish, toss gently, and serve.

Yogurt & winter melon 

Cut the winter melon into items and blend it with dairy products. Enjoy!

Dinner

907.9 Calories | sixteen.7g Carbs | sixty-nine.4g Fat | fifty-one.3g Protein

2 serving Egg dish

907.9 Calories | sixteen.7g Carbs | sixty-nine.4g Fat | fifty-one.3g Protein

Egg Salad

scaled to two serving

8 massive Egg

1/2 cup light-weight mayo

1 tsp Pepper

1/4 tsp Paprika

30 grams Olives

Egg Salad

Place eggs in an exceedingly medium pan with enough cold water to hide, and produce to a boil. Cowl pan, take away from heat and let eggs fill in a quandary for ten to twelve minutes. Take away from quandary, cool, peel, and chop. Mix eggs, mayonnaise, pepper, and paprika in an exceedingly massive bowl. Mash it with a masher or fork till swish. Gently stir the olives. Refrigerate till serving.

Meal Summary   Ingredients   Directions

DAY 2

Breakfast

719.3 Calories | seventy-nine.2g Carbs | twenty-nine.2g Fat | thirty-seven.8g Protein

2 serving Zucchini dish

401.2 Calories | thirteen.2g Carbs | twenty-four.7g Fat | thirty.9g Protein

1 cup (82 g) Natural cold cereal with raisins

318.2 Calories | sixty-six.1g Carbs | four.5g Fat | 6.9g Protein

Zucchini dish

scaled to two serving

1/2 cup sliced Onions

1 cup sliced Zucchini

2 spray Pam preparation spray

4 massive Egg

2 dash Salt

2 dash Pepper

2 tbsp chopped store cheese

Natural cold cereal with raisins

82 g Natural cold cereal with raisins

Zucchini dish

Preheat the kitchen appliance to 350F. Coat associate degree 8-inch oven-proof frying pan in preparation spray and place over medium heat. Add the onion and zucchini and saute for 2-3 minutes. In an exceedingly massive bowl, whisk along the eggs. Pour over the highest of vegetables, and sprinkle with salt and pepper. Cook till nearly set, regarding 6-7 minutes. Sprinkle the cheese on high and transfer it to the kitchen appliance. Bake for 4-5 minutes or till the cheese is dissolved.

Lunch

712.3 Calories | three.4g Carbs | fourteen.4g Fat | a hundred and ten.1g Protein

1 serving farmer’s cheese with Spicy Tuna

228.3 Calories | four.1g Carbs | two.7g Fat | forty-six.1g Protein

2 cup Basic macromolecule Shake

484.0 Calories | twenty-nine.4g Carbs | eleven.6g Fat | sixty-four.1g Protein

Cottage Cheese with Spicy Tuna

scaled to one serving

1/2 cup farmer’s cheese

1/2 tsp dill

1 can tuna

1 tsp Sriracha Sauce

Basic macromolecule Shake

scaled to two cup

60 grams of Whey macromolecule powder

2 cups Reduced fat milk

Cottage Cheese with Spicy Tuna

Drain tuna. Combine in a bowl with farmer’s cheese and sriracha sauce. Enjoy!

Basic macromolecule Shake

Add whey to exploit, stir till no chunks of whey are left within the milk.

Dinner

1213.5 Calories | seventy-seven.9g Carbs | forty-one.8g Fat | 133.2g Protein

2 serving salad on Apple Slices

953.2 Calories | sixty-four.7g Carbs | eighteen.6g Fat | a hundred thirty.1g Protein

2 serving Frizzled Cabbage

260.4 Calories | thirteen.2g Carbs | twenty-three.3g Fat | 3.1g Protein

Chicken Salad on Apple Slices

scaled to two serving

2 breast pigeon breast

1 tsp vegetable oil

1/4 cup Cranberries

1/4 cup sliced Celery

8 oz nonfat greek dairy product

1 massive Apple

Frizzled Cabbage

scaled to two serving

1/4 head, medium Cabbage

2 tbsp Butter

Chicken Salad on Apple Slices

To cook chicken, 1st pound out pigeon breast a touch to a similar thickness by rigorously employing a room mallet or the rear of an important jar. Cook in an exceedingly slippery pan over medium heat with a couple of tsp of vegetable oil for four minutes per facet or until cooked through fully with no pink within the middle. Mix sliced cooked pigeon breast with sliced celery, cranberries, and yogurt. Slice apples into skinny slices and serve with salad.

Frizzled Cabbage

Core and extremely thinly slice the cabbage. Soften the butter in an exceedingly massive frying pan over medium heat. Once it’s effervescent, add the cabbage. Salt and pepper the cabbage. Stir sometimes and cook till largely stale, regarding ten minutes. Turn the warmth right down to medium-low and let cook, often stirring, till cabbage is beginning to caramelize (brown) for ten minutes. Don’t let it burn. Taste, modify seasoning, and serve at once.

You can follow these recipes alternatively in a week or could look for more options by utilizing the above healthy option of diet food to have impactful results.

Conclusion

Of all the existing diet plans, the one that only controls your caloric intake may be the perfect choice for those who want to attain their weight loss challenge healthily without limiting their consumption of a specific type of food or macronutrient. 

Fortunately, a 2700-calorie meal plan is a diet that imparts you with a balanced diet plan. Depending on your initial measures and motives, it may assist you in either building muscles or cutting down a couple of inches of excess fat.

It doesn’t possess any firm rules, excluding one that needs you to consume 2700 calories a day. While following this nutritional plan, you are advised to eat a lot of fruits and vegetables, lean meats, poultry, fish, eggs, legumes, dairy, nuts and seeds, and whole-grain foods. 

Apart from that, it is suggested that you should stay away from unhealthy trans fats, simple and refined carbs, and sugary drinks. Generally, this nutritional plan is a healthy weight monitoring tool that can be adapted depending on one’s choice.

One should Keep in mind that before starting any new diet, it is recommended that you consult a nutritionist or a doctor.

Disclaimer

This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.

Frequently Asked Questions (FAQs)

Question 1. Can I lose weight by eating 2700 calories?

Answer: One can lose weight by eating 2700 calories provided that your current meal plan provides you with 3200-3700 calories a day.

Question 2. Is 2700 calories a day good?

Answer: Consuming a 2700-calorie diet plan will result in weight gain and muscle. It can be beneficial for several goals including bodybuilding and general muscle building (or even weight loss if you are someone who burns a lot of calories every day).

Question 3. How can I hit 2700 calories?

Answer: One can hit 2700 calories by consuming a proper diet with an equivalent amount of essential nutrients.

Question 4. How do eat 2700 calories every day for weight gain?

Answer: One can incorporate 2700 calories everyday for weight gain by consuming the following items:
Proteins: Red meats, pork, chicken with skin on (roast or broil don’t deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.

Question 5. How do you divide calories?

Answer: Fragmenting equal portion of the calorie intake of the three main meals- breakfast, lunch, and dinner. For the three main meals, it would be approximately two-fifth of the total calories you consume. For the snacks in the morning and evening, it should be approximately one-fifth of the total calories you consume.

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