2800 Calorie Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week with three meals and a snack a day, averaging 2,790 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 2800 Calorie Meal Plan

This 2800 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,790 Calories, with 187g protein, 112g fat and 287g carbs (including 53g of fiber).

Use this 7-day plan in my account

Is 2800 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 2,800 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 2,800 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 1,150 Calories over maintenance, or roughly 2.3 lb gained a week. That's faster than most people want to gain.
Same woman, works out 3 to 4 times a week1,890About 910 Calories over maintenance, or roughly 1.8 lb gained a week. That's faster than most people want to gain.
Man, 35, 5'10", 180 lb, desk job2,110About 690 Calories over maintenance, or roughly 1.4 lb gained a week. That's faster than most people want to gain.
Same man, works out 3 to 4 times a week2,420About 380 Calories over maintenance, or roughly 0.8 lb gained a week.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 2700 Calorie Meal Plan or the 2900 Calorie Meal Plan.

Browse Other 2800 Calorie Diet Plans