2800 Calorie 7-Day Meal Plan

A protein-packed breakfast wrap with lean ground turkey, scrambled eggs, and fresh spinach in a whole wheat tortilla. Perfect for busy mornings when you need sustained energy.

Whole wheat tortilla spread with creamy hummus, layered with spinach, bell pepper, cucumber, and tomatoes. Simple, fresh, and portable.

Seared salmon served over brown rice with broccoli, carrots, and spinach, finished with lemon and olive oil.

Baked egg muffins with zucchini, red bell pepper, and onion. Portable, protein-friendly, and low in sodium.

Tender grilled chicken breast over crisp romaine with cucumber, cherry tomatoes, and creamy avocado, finished with a lemon-olive oil dressing. Light, high-protein, and ready in 25 minutes.

Flaky baked salmon over quinoa with spinach, cucumber, and cherry tomatoes. Finished with lemon and olive oil for a protein-rich omega-3 lunch.

Warm, comforting oatmeal topped with fresh apple slices, crunchy walnuts, and a touch of cinnamon. This fiber-rich breakfast provides sustained energy and heart-healthy omega-3 fats.

Scrambled eggs with spinach and tomatoes wrapped in whole wheat tortilla for a fast protein-carb recovery meal.

Crispy tofu with broccoli and bell pepper over brown rice to restore glycogen and protein after training.

Tofu crumbles with spinach, cherry tomatoes, and turmeric for a plant-powered, kidney-friendly breakfast.

Tomato-based skillet with chickpeas and spinach, finished with gently poached eggs on top. Protein-rich, comforting, and great for dinner or brunch.

Crisp tofu cubes tossed with broccoli and bell pepper in a ginger-garlic soy glaze. Serve over rice for a speedy weeknight vegan dinner.

Crunchy whole wheat toast topped with mashed avocado, jammy eggs, and sweet cherry tomatoes finished with fresh basil.

Crispy pan-seared tofu with broccoli and carrots in a soy-ginger sauce, served over brown rice. Balanced plant protein with satisfying crunch.

Quick sauté of chicken breast with asparagus and red bell pepper, brightened with lemon. Lean, low sodium, and weeknight-fast.

Warm quinoa cooked in almond milk, topped with mixed berries and chia. A naturally gluten-free, protein-rich start to the day.

Whole wheat pasta tossed with sautéed zucchini, carrots, and red bell pepper in olive oil and herbs—light, colorful, and kidney-conscious.

Flaky cod with zucchini and carrots over rice, finished with lemon and dill for a light kidney-friendly lunch.

Fluffy three-egg omelette filled with wilted spinach, sweet cherry tomatoes, and tangy feta. A quick, protein-rich breakfast with Mediterranean flair.

Crisp tofu with broccoli, carrots, and spinach over rice, dressed with lemon and olive oil instead of soy sauce for a low-sodium lunch.

Flaky cod cooked with zucchini and cherry tomatoes, finished with lemon and dill. Served over rice for a kidney-friendly dinner.