Diet Plan

Discover the Remarkable 2900-Calorie Meal Plan for an Extra Boost of Energy

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As a 2900-calorie meal plan is one of the approaches to gaining weight attention, we have a comprehensive guide to meeting specific energy needs while promoting overall well-being.

On this page, we’ll delve into the fundamentals of a 2900-calorie meal plan, exploring its reason for usage (who should use it), the rationale behind its adoption, and identifying individuals who may find this plan particularly beneficial.

Moving forward, we’ll break down the components of a well-rounded 2900-calorie meal plan. This will include a detailed examination of macronutrient distribution, emphasizing the importance of proteins, carbohydrates, and healthy fats.

To bring these concepts to life, we’ll provide a sample 2900-calorie meal plan, offering practical insights into breakfast, lunch, dinner, and snacks. Portion control and nutrient-rich choices will be highlighted to guide readers in creating satisfying and nourishing meals.

Finally, the reason for this detailed information is to empower readers to make informed choices about their dietary habits.

By offering insights into the science of nutrition, practical meal ideas, and strategies for success, we hope to inspire individuals on their path to improved health and well-being.

What to Know About 2900-Calorie Meal Plan?

Aiming for an appropriate lean bulk, females should gain one to two pounds of total body weight weekly, or roughly 1-2 pounds per month.

You’re probably not building muscle to the full extent of your ability if you’re growing much less than this, and if you’re gaining considerably more, you’re probably accumulating too much body fat.

Must Read: 700-Calorie Breakfast

You should up your daily consumption by 150 calories till you start to fall within this range if you see that your weight is staying constant from week to week.

Conversely, you should reduce your calorie intake if you are consistently gaining weight at a rate that is faster than this.

Protein: The recommended daily intake of protein is 0.8–1 g per pound of body weight. To optimize protein synthesis, this dosage should be sufficient; however, if you would want, you can increase it.

Fat/Carbs: It all boils down to personal preference when it comes to your carb-to-fat ratio. Your main focus should be on reaching your daily protein requirement and overall calorie target. There is no one “magical” macronutrient breakdown that will yield noticeably superior growth than another.

Water Intake: Since the amount of water required varies depending on activity level, climate, and other factors, there is no set amount that you should drink each day. Instead, you should aim to drink as much as necessary to keep your urine mostly clear.

Meal Timing: You are free to arrange your meals throughout the day in any way that makes the most sense for you and your level of enjoyment. However, you should eat at least two (and preferably three) distinct protein feedings every day, each containing at least 25g of high-quality protein, to achieve the best outcomes in terms of muscle growth.

Food Selection: The majority of your diet ought to consist of whole, minimally processed, nutrient-rich foods. You will get the fiber and micronutrients from this that you need to be as healthy and productive as possible.

Must Read: 100 Grams of Protein a Day

You can choose any “treat foods” you want to consume with the remaining calories, as long as this accounts for at least 80–90% of your overall intake. If all of the calories are equal, this won’t have a detrimental effect on your results.

Who Should Follow a 2900-Calorie Diet?

A diet that targets an average of 2900 calories can be a very successful strategy if your main goal is weight gain.

This calorie amount creates a caloric surplus that promotes weight gain while offering enough energy to support your everyday activities and workout regimen.

But still! Remembering that every person has different calorie needs is crucial. Consequently, figuring out the right daily calorie intake according to your objectives whether it’s gaining muscle, decreasing body fat, or adopting

Components of a Balanced 2900-Calorie Meal Plan

Creating a balanced 2900-calorie meal plan involves ensuring a distribution of macronutrients (carbohydrates, proteins, and fats) along with a variety of micronutrients. Here’s a general breakdown:


1. Carbohydrates:

  • Whole grains like brown rice, quinoa, whole wheat bread/pasta
  • Fruits and vegetables for fiber, vitamins, and minerals

2. Proteins:

  • Lean meats such as chicken breast, turkey, lean beef, or fish like salmon
  • Legumes like lentils, beans, chickpeas
  • Dairy products such as Greek yogurt, cottage cheese

3. Healthy Fats:

  • Avocados, nuts (almonds, walnuts, etc.), seeds (chia, flaxseed)
  • Olive oil, coconut oil

Sample Meal Plan


  • Oatmeal with fruits (berries, banana) and nuts
  • Greek yogurt with honey and a handful of almonds
  • Whole grain toast with avocado and eggs


  • Grilled chicken breast with quinoa and roasted vegetables
  • Turkey sandwich on whole wheat bread with plenty of veggies
  • Lentil soup with a side of mixed greens salad


  • Baked salmon with sweet potatoes and steamed broccoli
  • Stir-fried tofu with brown rice and mixed vegetables
  • Whole wheat pasta with lean ground beef/turkey and marinara sauce

Snacks (if needed):

  • Fruit smoothie with Greek yogurt and a tablespoon of nut butter
  • Hummus with carrot sticks or whole-grain crackers
  • Handful of nuts or seeds

Remember, individual nutritional needs can vary based on factors like age, gender, activity level, and specific health goals.

Consulting with a registered dietitian or nutritionist can provide personalized guidance for an optimal meal plan.

4 Days Sample 2900-Calorie Meal Plan

Sample 2900 Calorie Meal

Some foods you can eat to get2900 calories in your body are listed below :


Breakfast (945.1 Calories)

  • 49.9g Carbs
  • 79.6g Fat
  • 20.4g Protein

Quick Brownbag Burritos


  • 1 tortilla Tortillas
  • 3/4 tsp, ground Cumin
  • 1/8 can Canned black beans
  • 1/8 cup, shredded Cheddar cheese
  • 1/8 cup Salsa
  • 3/8 tsp Chili powder

How to Prepare

Wash your beans in cold water and rinse them very well.  In a large pan, mix the beans, salsa, chili powder, and cumin.

Cook the beans for around 10 minutes on medium-high heat, slightly mashing them with the back of a wooden spoon.

Add a small amount of water if the mixture appears too dry and stir occasionally.  Spoon a mixture of beans into tortillas.

Add cheese on top. Make sure to tuck in both ends of each tortilla as you fold it into an envelope shape. Eat while still warm or pack in plastic to go for lunch.

Lunch (932.4 Calories)

  • 66.6g Carbs
  • 17.1g Fat
  • 126.1g Protein

Coconut Milk Protein Shake


Yogurt & Pineapple

  • 8 oz nonfat Greek yogurt
  • 1 cup, crushed, sliced, or chunks of Pineapple

Recipe for Coconut Milk Protein Shake

Mix two scoops of protein powder (preferably vanilla flavor) with 1 cup of coconut milk and 2 Tbsp. of cocoa powder.

Recipe for Yogurt & Pineapple

Mix pineapple chunks with yogurt and enjoy!

Dinner (975.3 Calories)

  • 100.9g Carbs
  • 48.9g Fat
  • 39.1g Protein

Turkey Reubens


  • 1/2 tbsp Ketchup
  • 1/2 cup Sauerkraut
  • 2 slices, of regular Rye bread
  • 3 oz Turkey ham
  • 2 2/3 tbsp Light mayonnaise
  • 1 tsp Vinegar
  • 2 slices Swiss cheese
  • 1/2 tbsp Pickle relish
  • 1 1/2 tbsp Butter


  • 2 medium (7″ to 7-7/8″ long) Banana

How to Prepare

Mix mayonnaise, vinegar, relish, ketchup, and 1/8 teaspoon of salt and pepper in a whisk. Spread over bread and top with cheese, sauerkraut, and turkey for sandwiches.

In a 12-inch nonstick skillet, warm butter over medium heat. Cook sandwiches, flipping once, for about 6 minutes, or until bread is golden and cheese is melted.


Breakfast(800 Calories)

Frozen Blueberry and Matcha Overnight Oats

  • 53.2g Protein (26%)
  • 108.9g Carbohydrates (53%)
  • 20.1g Fat (22%)


  • 80 grams Frozen Blueberries
  • 80 grams Frozen Raspberries
  • 1 Kiwifruit
  • 150 grams Greek Yogurt (whole milk)
  • 300ml Almond Milk
  • 60 grams Oats
  • 4 tsp Honey
  • 30 grams Vanilla Whey Protein (80%)
  • 2 tsp Chia Seeds
  • 1 tsp Matcha Powder

How to Prepare

Add the matcha and two tablespoons of warm water to a small bowl and whisk until smooth.

In a blender or food processor, combine the frozen berries, yogurt, protein powder, and milk; pulse just a little to let everything get to know one another.

Once you have a lovely purée, transfer it to a jar or container and stir in the honey, chia seeds, oats, and matcha paste.

After slicing the kiwi and adding a few additional raspberries on top, refrigerate for the entire night!

Lunch (842 Calories)

Protein Pea and Chicken Power Soup

  • 61.2 Protein (29%)
  • 83g Carbohydrates (39%)
  • 30g Fat (32%)


  • 1 1/2 tbsp Olive Oil
  • 180 grams of Chicken Breast
  • 2 stalk Celery
  • 2 Carrots
  • 1 Onion
  • 150 grams of Green Peas
  • 1 Sweet Potato
  • 1 tsp Garlic Powder
  • 1/2 tsp Dried Rosemary
  • 1 Bay Leaf
  • 300 ml Chicken Stock
  • 1 pinch Salt
  • 1 pinch Black Pepper

How to Prepare

Chop the onion, celery, carrots, potatoes, and chicken roughly into bite-sized pieces.

In a stockpot, warm the olive oil over medium to high heat. When the saucepan is hot, add the chicken and cook, stirring, until the chicken is gently browned, about 8 minutes.

Cook for another five minutes after adding the celery, onion, carrots, rosemary, salt, and pepper to the mixture.

Now is the perfect time to add the peas! After combining, add the stock and bay leaf and heat until boiling.

After that, lower the heat to low and simmer for around 20 minutes with a partially covered pot. Before adding the potatoes, taste the soup and adjust the seasoning.

Add the potatoes and continue to simmer until potatoes are tender, this should take another 8-10 minutes. Stir in pressed garlic and chopped dill.

Stir in the garlic, season with salt and pepper, and then serve up!

Note: If you prefer a smooth soup, remove the bay leaf and blend using a hand processor before serving

Dinner (790 Calories)

Bossy Buffalo Chicken Wraps

  • 50.6g Protein (25%)
  • 63.8g Carbohydrates (32%)
  • 39.1g Fat (43%)


  • 150 grams of Chicken Breast
  • 2 Whole Wheat Tortillas
  • 30 grams of Greek Yogurt (whole milk)
  • 1/2 tsp Chilli Powder
  • 30 grams Sun-Dried Tomatoes
  • 3 tsp Olive Oil
  • 1 stalk Celery
  • 1/2 Avocado

How to Prepare

To start, chop the chicken and put it in a bowl with some olive oil, chili powder, and salt & pepper to taste.

Add the chicken mixture to a frying pan that has been heated to medium.

Slice the avocado, celery, and sun-dried tomatoes and set them aside while the chicken cooks to a delicious consistency.

Add the avocado and sun-dried tomatoes on top of the cooked chicken when it has finished cooking the tortillas. Next, perform a brief wrap.

Serve the dish with a generous portion of Greek yogurt!


Breakfast (650 calories)

Egg and Veggie Breakfast Burrito


  • 2 large eggs
  • 1/4 cup diced bell peppers (any color you prefer)
  • 1/4 cup diced onions
  • 1/2 cup fresh spinach leaves
  • 1 whole wheat tortilla
  • 1/4 avocado, sliced
  • 2 tablespoons salsa (optional)
  • Salt and pepper to taste
  • Olive oil or cooking spray

How to Prepare:

Heat a non-stick skillet over medium heat and add a small amount of olive oil or cooking spray. Add the diced bell peppers and onions to the skillet. Sauté for 2-3 minutes until they start to soften.

Whisk the eggs in a bowl and season with salt and pepper. Push the sautéed vegetables to one side of the skillet and add the whisked eggs to the other side.

Allow the eggs to cook slightly before gently scrambling them. As they start to set, mix them with the vegetables in the skillet.

Once the eggs are almost cooked, add the fresh spinach leaves to the skillet. Cook for another minute until the spinach wilts and the eggs are fully cooked.

Warm the whole wheat tortilla in a separate dry skillet or microwave for a few seconds until it becomes pliable.

 Add sliced avocado on top of the eggs. Optionally, add salsa for extra flavor. Fold in the sides of the tortilla, and then roll it up tightly from the bottom to enclose the filling, creating a burrito shape.

You can slice the burrito in half diagonally for easier handling or enjoy it whole.

Lunch (700 calories)

Grilled Chicken Salad


For the Salad:

  • 8 oz (about 225g) grilled chicken breast, sliced
  • Mixed salad greens (lettuce, spinach, arugula, etc.)
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, sliced
  • 1/2 cup grated carrots
  • Optional: Other veggies like bell peppers, red onion, or radishes

For the Dressing:

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Salt and pepper to taste
  • Optional: Herbs like thyme, basil, or oregano for added flavor

How to Prepare:

Season the chicken breast with salt, pepper, and your choice of herbs or spices.

Grill the chicken on a preheated grill or stovetop grill pan over medium-high heat for about 4-5 minutes per side or until fully cooked through. Let it rest for a few minutes before slicing.

In a large mixing bowl, toss together the mixed salad greens, cherry tomatoes, cucumber slices, grated carrots, and any other desired vegetables.

In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, salt, pepper, and herbs until well combined.

Add the sliced grilled chicken on top of the mixed salad ingredients. Drizzle the dressing over the salad. Toss gently to coat the salad evenly with the dressing.

Divide the salad onto plates or serve in a large bowl.

Dinner (750 calories)

Baked Salmon with Quinoa and Roasted Vegetables


  • For the Baked Salmon:
  • 2 salmon fillets (6-8 oz each)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon lemon zest
  • 1 tablespoon fresh lemon juice
  • Salt and pepper to taste
  • Optional: Herbs like dill, parsley, or thyme

For the Quinoa:

  • 1 cup quinoa
  • 2 cups vegetable or chicken broth (for cooking quinoa)
  • Salt to taste
  • For the Roasted Vegetables:
  • 2 cups mixed vegetables (broccoli florets, cauliflower, carrots, bell peppers, etc.)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Optional: Garlic powder, paprika, or other preferred seasonings

How to Prepare

Rinse the quinoa under cold water. In a saucepan, combine the quinoa and broth. Bring to a boil.

Reduce heat to low, cover, and simmer for about 15-20 minutes or until the liquid is absorbed and the quinoa is fluffy. Season with salt and set aside.

Preheat your oven to 400°F (200°C). In a small bowl, mix the olive oil, minced garlic, lemon zest, lemon juice, salt, pepper, and herbs (if using).

Place the salmon fillets on a baking sheet lined with parchment paper. Brush the salmon with the prepared olive oil mixture.

In a separate bowl, toss the mixed vegetables with olive oil, salt, pepper, and any preferred seasonings. Spread the seasoned vegetables on another baking sheet lined with parchment paper.

Place both the salmon and the tray of vegetables in the preheated oven. Bake the salmon for about 12-15 minutes or until it easily flakes with a fork.

Roast the vegetables for 20-25 minutes or until they are tender and slightly caramelized.

Serve the baked salmon fillets alongside a portion of cooked quinoa and the roasted vegetables.

Snack (400 calories)

Greek Yogurt Parfait


  • 1 cup Greek yogurt (unsweetened)
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup granola
  • 1 tablespoon honey (optional)
  • A handful of nuts (almonds, walnuts) for topping (optional)

How to Prepare

If your Greek yogurt isn’t already sweetened, you can sweeten it by adding a tablespoon of honey or any sweetener of your choice. Mix well.

Start by spooning a layer of Greek yogurt into a glass or a bowl. Add a layer of mixed berries on top of the yogurt.

Sprinkle a layer of granola over the berries. Granola adds a crunchy texture and extra flavor. Repeat the layers of yogurt, berries, and granola until you reach the top of the glass or bowl.

For added crunch and nutrition, top your parfait with a handful of chopped nuts like almonds or

Enjoy your Greek Yogurt Parfait immediately as a satisfying and nutritious snack.


2900 Calorie

Breakfast (600 calories)

Whole Grain Pancakes with Fruit

How to Prepare:

For the Pancakes:

  • 1 cup whole wheat flour
  • 1 tablespoon sugar or sweetener of choice
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 cup buttermilk (or substitute with milk/yogurt)
  • 1 large egg
  • 2 tablespoons melted butter or oil
  • 1 teaspoon vanilla extract (optional)

For Topping:

  • Sliced bananas
  • Fresh berries (blueberries, strawberries, raspberries)
  • Maple syrup or honey

Optional: Chopped nuts (walnuts, pecans)

How to Prepare

In a mixing bowl, whisk together the whole wheat flour, sugar, baking powder, baking soda, and salt. Whisk the buttermilk, egg, melted butter (or oil), and vanilla extract (if using).

Gradually pour the wet ingredients into the dry ingredients. Stir until just combined. Avoid over-mixing; a few lumps in the batter are fine.

Heat a non-stick skillet or griddle over medium heat. Lightly grease the surface with butter or oil.

Pour 1/4 cup portions of batter onto the skillet for each pancake. Cook until bubbles form on the surface (about 2-3 minutes).

Flip the pancakes and cook for an additional 1-2 minutes until they are golden brown and cooked through. Stack the whole-grain pancakes on a plate.

Top the pancakes with sliced bananas, fresh berries, and a drizzle of maple syrup or honey. Optionally, sprinkle chopped nuts over the fruit for added crunch and flavor.

Serve your Grain Pancakes with Fruit while they’re warm and enjoy a delightful, filling breakfast.

Lunch (750 calories)

Turkey and Avocado Sandwich


  • 4 slices whole grain bread
  • 8 oz (about 225g) sliced turkey breast
  • 1 ripe avocado, thinly sliced
  • Lettuce leaves
  • Sliced tomatoes
  • Sliced red onion (optional)
  • Mustard or mayonnaise (optional)
  • Salt and pepper to taste

How to Prepare:

Slice the avocado thinly and sprinkle with a pinch of salt and pepper. Wash and prepare the lettuce leaves, tomatoes, and red onion if using.

Toast the slices of whole grain bread if desired. On one slice of bread, layer the sliced turkey breast.

Add the thinly sliced avocado on top of the turkey. Layer the lettuce leaves, tomato slices, and red onion (if using) on top of the avocado.

Spread mustard or mayonnaise on the other slice of bread if desired. Place the second slice of bread on top of the vegetables to complete the sandwich.

Use a sharp knife to slice the sandwich in half diagonally or leave it whole. Serve immediately and enjoy your Turkey and Avocado Sandwich for a satisfying and nutritious lunch.

Dinner (800 calories)

Beef Stir-Fry with Brown Rice


For the Beef Stir-Fry:

  • 1 lb (450g) beef sirloin or flank steak, thinly sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce
  • 1 tablespoon cornstarch
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • 2 tablespoons vegetable oil (for cooking)
  • 2 cups mixed vegetables (bell peppers, broccoli, snap peas, carrots, etc.)

For the Brown Rice:

  • 1 1/2 cups brown rice
  • 3 cups water or beef/chicken broth (for cooking rice)
  • Salt to taste

How to Prepare

Rinse the brown rice under cold water. In a saucepan, combine the rice and water or broth. Bring to a boil.

Reduce heat to low, cover, and simmer for about 40-45 minutes or until the liquid is absorbed and the rice is tender. Fluff with a fork and let it rest covered for a few minutes.

In a bowl, combine the thinly sliced beef with soy sauce, oyster sauce, cornstarch, minced garlic, and grated ginger. Mix well and let it marinate for about 15-20 minutes.

Heat a tablespoon of vegetable oil in a large skillet or wok over medium-high heat.

Add the marinated beef to the hot skillet and stir-fry for 2-3 minutes until browned. Remove the beef from the skillet and set it aside.

In the same skillet, add another tablespoon of oil if needed. Stir-fry the mixed vegetables for about 4-5 minutes until they are crisp-tender.

Return the cooked beef to the skillet with the vegetables. Stir-fry for an additional minute to combine everything evenly.

Serve the Beef Stir-Fry alongside the cooked brown rice.

Snack (350 calories)

Smoothie Bowl


For the Smoothie Base:

  • 1 frozen banana, sliced
  • 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
  • 1/2 cup plain Greek yogurt
  • 1/2 cup almond milk (or any milk of your choice)
  • Optional: 1 tablespoon honey or maple syrup for added sweetness


  • Sliced fresh fruits (such as bananas, strawberries, kiwi)
  • Granola
  • Chia seeds or flaxseeds
  • Shredded coconut

Nuts or seeds (almonds, walnuts, pumpkin seeds)

How to Prepare:

In a blender, combine the frozen banana slices, frozen mixed berries, Greek yogurt, almond milk, and optional sweetener if desired.

Blend until you achieve a smooth and creamy consistency. Add more liquid if needed to reach your desired thickness.

Pour the smoothie base into a bowl. Arrange the toppings on the smoothie base according to your preference.

Start by placing slices of fresh fruits, followed by a sprinkle of granola, chia seeds or flaxseeds, shredded coconut, and nuts or seeds.

Grab a spoon and enjoy your Smoothie Bowl!

People Also Ask (FAQ)

Question 1. Is 2900 calories enough to gain weight?

Answer: Consuming 2900 calories per day can contribute to weight gain for some individuals, especially those with higher activity levels and muscle-building goals.

Question 2. What will my weight be if I eat 3000 calories a day?

Answer: Eating 3000 calories a day may lead to weight gain, as it exceeds the average daily caloric needs for many individuals. However, actual weight outcomes depend on factors like metabolism, physical activity, and overall health.

Question 3. How do you consistently eat 3,000 calories a day?

Answer: Consistently consuming 3,000 calories a day requires planning balanced meals with nutrient-dense foods, incorporating healthy fats, proteins, and carbohydrates.

Question 4. How many calories are in 2 eggs?

Answer: Two eggs contain approximately 140 calories, providing a nutrient-rich source of protein, healthy fats, and essential vitamins for a wholesome addition to your diet.


In conclusion, going on a 2900-calorie meal plan offers not only a pathway to meeting specific energy needs but also a journey towards improved overall health and well-being.

Through the thoughtful selection of nutrient-dense foods and a balanced distribution of macronutrients, individuals can cultivate sustainable eating habits that align with their unique goals.

This comprehensive 4-day sample meal plan serves as a guide for those seeking to optimize their nutritional intake within the 2900-calorie framework. The inclusion of diverse proteins, whole grains, fruits, vegetables, and healthy fats ensures a rich spectrum of essential nutrients.

To make this meal plan even more effective, consider personalizing it to your taste preferences and dietary requirements. Explore various cooking methods, experiment with spices and herbs, and be mindful of portion sizes to maintain a healthy balance.

As with any nutritional plan, it’s crucial to stay attuned to your body’s signals. Listen to hunger and fullness cues; make adjustments based on personal responses, and consult with a healthcare professional or nutritionist if you have specific dietary concerns.

Whether you are pursuing specific fitness goals, maintaining weight, or simply prioritizing health, this 2900-calorie meal plan serves as a foundation for fostering nutritional wellness and enjoying the benefits of a wholesome diet.


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 because of the information on this page is entirely at your own risk and responsibility!

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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