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2800 Calorie Meal Plan For Fat Burning and Body Sculpting

This 2800 calorie diet plan is ideal for anyone who is aiming to eat around 3500 calories a day as part of a fat loss and muscle toning program.

The easiest way to stick to any sort of diet plan is to have it all laid out in front of you. These meal plans are idiot proof and the video at the bottom of the page shows you just how easy they are to follow.

All you need to do is follow the shoppig list, prepare the meals as directed and you have a balanced fat burning meal.

 

Here is an example of one of the meals from the 2800 calorie meal plan

There are 6 meals to the day consisting of main meals and snacks. There are in the following order:


7:00am
- Serving of whey protein in water
- 40g oatmeal made with skim milk
- 200ml fresh fruit juice e.g. orange, apple or grapefruit


10:00am
- 120g (cooked weight) brown or basmati rice with 200g flaked canned tuna and diced spring onions
- Berry madness smoothie (blend together 2 scoops unflavored whey protein, 100g strawberries, 50g blueberries, 50g raspberries and water)


1:00pm
- 120g brown or basmati rice with 150g cooked prawns, diced celery, a handful of mixed seeds and fresh parsley with 1tbsp olive oil based dressing
- Item of fruit e.g. apple, pear, berries (80g)
- Small low-fat/low-sugar yogurt


4:00pm
- Wholemeal pita bread with 100g grilled chicken and lettuce
- 50g Capsicum pepper slices
(Or a serving of whey protein with a wholemeal pita and 50g capsicum pepper slices)


7:00pm
- Beef burger with sweet potato mash (see Flavorful Fat Burning Recipes booklet)
- Use 150g sweet potato mash rather than 75g
- Unlimited steamed green vegetables (at least 100g)


9:30pm
- 150g reduced fat cottage cheese or small serving of casein based shake
- 1tbsp flaxseed oil

Each meal comes with instructions on how to prepare them as well as highlighting how many calories, carbs, proteins and fats each one contains.

 

Download Your Free Meal Plan

2800 Calorie Diet Plan (Right click 'save as' to download)

 

You can now get access to 10 meal plans ranging from 1200 - 3000 calories per day. These 'Hard Losers' meal plans are designed for people who find it hard to loose weight and shed body fat.

Each meal plan is 84 days in length and can be used for progressive weight loss. The meals in each plan are inexpensive and easy to prepare with full instructions included.

The below video explains how to use the meal plans

www.Muscle-Building-Coach.com

Fat Loss Diet Plans

1400 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
1750 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
2100 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
2450 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
2800 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
3150 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
3500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)

 

MUscle Building Diet Plans

2000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
2500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
3000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
3500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
4000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
4500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
5000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
5500 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)
6000 Calorie Meal Plan (Right Click 'Save as' To Download To Your Computer)

All meal plans are in PDF format and will require Adobe Reader or similar to view correctly.

 

To build muscle muscles you need to consume specific nutrients throughout the day and at specific intervals.


You will have to eat high quality protein, natural/unrefined carbohydrates, and a small amount of healthy fat. Foods that provide a mixture of quality proteins, carbohydrates, and fats in the right ratios are the best foods for muscle building.


Proteins are the best foods for muscle building, as you probably already know. Each meal must contain quality proteins from healthy sources such as fish, lean cuts of meat, low-fat dairy, and protein powders. Boneless, skinless turkey or chicken breasts are also good foods for muscles building.

 

 

FREE Printable Meal Planners

A great tool to help you with your diet and sticking to your meal plan. If you fail to plan then you plan to fail. Planning your meals in advance is a sure fire way of sticking with them.

Here you can download a selection of our free printable meal planners. All the meal planners are in PDF format and will require adobe reader or similar to view correctly. Feel free to print as many copies off as you need.

Daily Meal Planner (Right click ' save as ' to download)

Weekly Meal Planner (Right click ' save as ' to download)

The Ultimate Training And Nutrition Journal (Right click ' save as ' to download)

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