Diet Plan

Easy to Follow 2800 Calorie Diet Plan: Foods For Healthy Muscle Gain

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The human body requires a certain amount of calories to function properly. This is known as the calorie maintenance level, and the amount of calories required to keep the body alive and healthy is dependent on a variety of factors such as body weight, age, and physical activity level. When the body is in a state of calorie surplus, meaning more calories are being consumed than are being burned, the body will store the excess energy in the form of body fat. On the other hand, when the body is in a state of calorie deficit, meaning fewer calories are being consumed than are being burned, the body will turn to stored body fat for energy.

Read Also: 1000-Calorie Meal Plan: An Effective Slimming Tool Or A Health Hazard?

So, What is a 2800 Calorie Diet Meal Plan?

Most people who adopt a diet do so to lose weight. Some people adopt diets to maintain their weight, while others adopt diets to gain weight. Some people adopt diets to improve the way that they feel or the way that they look, while others adopt diets for reasons unrelated to their appearance or their health. And some people adopt diets to satisfy the demands of a doctor or such as dietitian.

The reasons for adopting a diet are many and varied but often have to do with a person’s goals and desires.

There is no “right” or “wrong” reason for adopting a diet. The only requirement for adopting a diet is that it must be done to achieve the weight loss or weight gain or other goals that the person has chosen to adopt the diet for. A 2800-calorie diet plan is an example of such a diet.

On a 2800 calorie diet meal plan, it is generally necessary to eat three meals and a snack per day.

How to Eat 2800 Calories a Day?

For a diet to be functional, you must adhere to it; otherwise, there is no purpose in being on it. Different diets need different foods in varying quantities.

If you’re following the 2800 calorie diet, you’ll need to know what food type you should consume.

Eating Fruits Daily

One of the most important things you can do for good health is to eat a nutritious diet. Eating fruits is a great way to improve your diet and ensure you’re getting the nutrients your body needs. Fruits are an especially healthy food because they contain a lot of vitamins and minerals that are good for you. They also provide a lot of fiber, which is great for keeping your digestive system healthy.

Consume Grains

We normally associate “healthy eating” with fruits and vegetables. Grains are not given enough attention that they deserve. Grains, which include barley, quinoa, oats, millet, and brown rice, are an essential element of every diet.

Read Also: Authentic 7-Day Diet Plan To Lose 10 Pounds

Including Veggies

We’re all familiar with the fact that vegetables are good for our health. They are high in nutrients, which our bodies require. But did you know they may also help our bodies work optimally? Yes, eating veggies may boost our energy, strength, and even our mood.

Dairy Items

Dairy is an essential component of a balanced diet. It provides a wide range of essential nutrients such as calcium, protein, and vitamins. It is also a source of high-quality fats such as omega-3 fatty acids. It is a good idea to include dairy in your diet, especially in a diet that is designed to provide 2800 calories.

Also, Include macronutrients in the 2800 Calorie Diet Plan 


The human body is a complex machine. It needs a variety of building blocks to function at its best. One of the most important of these building blocks is carbohydrates. Your body needs carbohydrates to provide the energy you need to function. Carbs are the main source of energy in your system. Without carbohydrates, it’s tough to feel your best and function at your highest level. When you eat the right amount of carbohydrates, you feel good and have the energy you need to perform at your best.


Your diet is the key to losing or gaining weight. Hence, protein is one of the three macronutrients, along with fats and carbohydrates. Our diet consists of all of these nutrients. It is vital to maintain a healthy lifestyle and eat a well-balanced diet. One of the most essential macronutrients is protein, which is necessary for many bodily functions and helps us feel full and satisfied.

2800 Calorie Diet Plan
2800 Calorie Diet Plan

Consumption of Fats

Fats are one of the four main nutrient groups and are essential for human health. They are a major source of energy for the body, and can also be used when carbohydrates are absent. Some fats are also vital for the function of cell membranes and are used as building blocks for hormones and receptors. The human body cannot manufacture fats, meaning they must be obtained from foods in the diet.

2800 Calorie Diet Meal Plan MyPlate

It is quite attainable to have tasty meals throughout the day while still getting into the finest form of your body with just a little careful preparation.

So, here we are with 2 sample plans one can adopt while on a 2800 calorie diet plan.

2800 calorie diet meal plan MyPlate

Meal Idea One: Calorie Intake: 2803

BREAKFASTCinnamon honey corn flakes: 2 servings Pecans: 2-ounceContents: Total calorie intake: 967 Carbs: 114.1 grams Fats: 50.7 grams Proteins: 25.7 grams
LUNCHPimento cheese sandwich: 2 servings. Yogurt with radishes and dill: 2 servings.Contents: Total calorie intake: 796 Carbs: 71 grams Fats: 2402 grams Proteins: 74.5 grams
DINNER2 bowels of Arugula chicken saladContents: Total calorie intake: 1041 Carbs: 34.8 grams Fats: 49.2 Proteins: 112.5 grams
Meal Idea One


Another meal idea with the inclusion of snacks

Meal Idea Two: Calorie Intake: 2821

BREAKFASTOne serving of Turkey and spinach omelet 2 cups of Nonfat Greek yogurtContents: Total calorie intake: 708 Carbs: 36.1 grams Fats: 19.4 grams Proteins: 96 grams
LUNCHOne strawberry protein smoothie Two servings of peanut butter and celeryContents: Total calorie intake: 802 Carbs: 41.4 grams Fats: 43.7 grams Proteins: 69.5 grams
SNACKSOne avocadoContents: Total calorie intake: 322 Carbs: 17.1 grams Fats: 29.5 grams Proteins: 4 grams
DINNEROne serving of rice pudding. Two servings of Cheesy salsa riceContents: Total calorie intake: 990 Carbs: 153.4 grams Fats: 25 grams Proteins: 30 grams
Meal Idea Two


The 2800-calorie diet meal plan is quite adaptable. The majority of individuals utilize this sort of diet to acquire weight or muscle. The most essential thing is to ensure that this diet is appropriately balanced. Physical activity, in addition to a good diet, is necessary for your body and health.

Make sure to see an expert before beginning this diet since they will be able to provide you with better advice.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It 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 action you take due to the information on this page is entirely at your own risk and responsibility!

Frequently Asked Questions (FAQs)

Question 1. How do you consume 2800 calories each day?

Answer: You can have a look at the above-mentioned plan or refer to this sample of 2800 calorie-cutting diet plan:
Calorie intake: 2803
Breakfast: 2 servings of fruit and yogurt smoothie
Calorie intake: 733
Lunch: 2 servings of Caprese sandwich
Calorie intake:707
Snacks: 1 serving of Peanut butter yogurt
2 stalks of celery
Calorie intake: 369
Dinner: 1 serving of Chicken, spinach, bacon, and strawberry salad Calorie intake: 995

Question 2. Is it safe to consume 2800 calories a day?

Answer: First, the fundamentals: To maintain a stable weight, the average adult male requires roughly 2,800 calories per day, whereas adult females require closer to 2,000. But that’s simply a beginning point. If you get more active, the figure will most certainly rise. If you are sedentary, the figure may be lower.

Question 3. Is a 2800 calorie diet plan enough to gain weight?

Answer: To gain weight healthily, a person’s diet should be increased by 300 to 700 calories each day. If the same person weighs 150 pounds and eats roughly 2200 calories per day, he must increase his daily calorie intake by 300 to 700 calories and so belongs to the 2800 calorie diet meal plan for weight growth.

Question 4. How can I maintain a daily caloric intake of 2800?

Answer: The inclusion of the items mentioned below is a smart strategy to maintain 2800 calories per day.
➢ Fruits
➢ Veggies
➢ Grains
➢ Dairy items
Also macronutrients:
➢ Carbohydrates
➢ Proteins
➢ Fats

Question 5. Is it possible to bulk on 2800 calories?

Answer: To grow one pound of lean mass, approximately 2,500 to 2,800 more calories are required. Of course, this figure is heavily influenced by individual factors such as exercise level, beginning muscle mass, genetics, and total nutrition.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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