2800 Calorie Meal Plan

Our 2800 calorie meal plan is designed for those that want to build defined muscle while staying lean. This is one of the most difficult things to do in the fitness realm; gain muscle and lose fat simultaneously. You need enough calories to help build muscle tissue but certainly not an excess of calories. You don’t want your muscle to be covered up by fat.

This meal plan will consist of mainly whole food meals with a snack and a protein shake. Getting quality calories that your body needs for this task can be tough. Protein shakes are a great way to sneak in those extra calories as it can be difficult to get there with clean whole foods. This is why we include them in our 2800 calorie meal plan.

Top-Rated Lean Muscle Nutrition Guide


6 Lean Muscle Building Meals

Meal 1:

3 whole eggs

2 egg whites

2 turkey sausages

1 serving of oatmeal

Meal 2:

1 scoop of whey protein

1 banana

1 cup of dark berries

1 cup of yogurt

Meal 3:

8-10 ounces of sirloin

1 sweet potato

1 serving of vegetables

Meal 4:

1 servings of cottage cheese

1 serving of almonds

1 serving of fruit

Meal 5:

8-10 ounces of fish or chicken

1 serving of brown rice

1 serving of broccli

Meal 6:

1 scoop of whey protein

1 serving of all natural peanut butter

1 cup of almond milk

** One small dessert can be taken between meals 1-4 (in place of a side item)


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Build More Muscle to Get Lean

This meal plan is approximately 2800 calories for the day. Being that this type of nutrition guide is geared towards gaining lean muscle while cutting down body fat, you’ll need to watch your physique carefully.

Let the mirror and how your clothes fit be the judge. It also helps to have someone that can be honest with you and critique your physique while on this 2800 calorie meal plan.

You should be consistent with a weight lifting program as well as regular cardio while you’re on the 2800 calorie meal plan. You’ll be getting plenty of quality protein for your muscles to recover and rebuild. And if you stick to eating clean, you’ll be able to shed body fat as well.



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