2,800 kcal, 280 g protein day plan (3 meals)

Effective target 2,800 kcal.

Your day

kcal2,841/2,800+41 over

P280/280 g✓ met

C222/210 g+12 g over

F93/93 g✓ met

All 3 flexible kcal used (+40 kcal over)

Orange protein smoothie

Shown at Fast effort (your cap is Feast).

FastVegetarian×0.65 servings

235 kcal$2.56 (est.)

P 33 gC 26 gF 1 g

Open recipe

Feta lemon chicken pasta salad

FeastGluten-Free×2.5 servings

1,493 kcal$10.97 (est.)

P 152 gC 113 gF 46 g

Open recipe

Turkey sweet-potato hash with lime crema

FeastGluten-Free×2.3 servings

1,112 kcal$7.88 (est.)

P 96 gC 83 gF 46 g

Open recipe

Macros are scaled to your targets; meal costs are planning estimates (est.).

Est. cost per day $21.41 est.

Open in builder

Cite as: Macro Friendly Meals, "Day plan", https://macrofriendlymeals.com/plan/2800-high-protein, data v2026-10-23.1.