{"id":60105,"date":"2024-04-16T21:13:14","date_gmt":"2024-04-16T21:13:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60105"},"modified":"2025-12-18T12:26:03","modified_gmt":"2025-12-18T12:26:03","slug":"2900-calorie-meal-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/","title":{"rendered":"7-Day 2,900-Calorie Meal Plan: Here\u2019s What You Need to Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#Who_Needs_a_2900-Calorie_Meal_Plan\" >Who Needs a 2,900-Calorie Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#How_Does_2900_Calories_Look_High%E2%80%91Protein_Balanced_or_Vegetarian\" >How Does 2,900 Calories Look: High\u2011Protein, Balanced, or Vegetarian?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#How_to_Use_a_2900-Calorie_Plan_for_Bulking_Maintenance_or_Even_Weight_Loss\" >How to Use a 2,900-Calorie Plan for Bulking, Maintenance, or Even Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#Practical_Tips_and_Things_to_Do_Instead_of_Overeating\" >Practical Tips and Things to Do Instead of Overeating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#Potential_Risks_and_Who_Should_Be_Cautious\" >Potential Risks and Who Should Be Cautious<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#Who_a_2900-Calorie_Meal_Plan_Works_for_and_When_to_Adjust\" >Who a 2,900-Calorie Meal Plan Works for (and When to Adjust)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#7-Day_2900-Calorie_Meal_Plan\" >7-Day 2,900-Calorie Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#Is_a_3000-calorie_diet_good\" >Is a 3000-calorie diet good?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#Is_800_calories_a_day_a_lot\" >Is 800 calories a day a lot?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#Can_I_eat_4000_calories_a_day\" >Can I eat 4000 calories a day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Many people resort to extreme low-calorie diets or quick-fix solutions they see on social media when they\u2019re trying to manage weight. However, if your health and fitness goal is to bulk up, maintain muscle, or simply have more energy, consuming enough calories is just as important as cutting calories. This is where a 2,900-calorie meal plan comes in. A well-planned 2,900\u2011calorie approach can fuel performance, support protein requirements, and help you stay full and satisfied to help you reach your goals.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019ll explore:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Who might benefit most from a 2,900\u2011calorie plan, including bulking and high\u2011protein needs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The variety of ways to adapt a 2,900\u2011calorie meal plan (whether you\u2019re vegetarian, low\u2011carb, or high-protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How 2,900 calories can work with <\/span><a href=\"https:\/\/betterme.world\/articles\/realistic-weight-loss-goals\/\"><span style=\"font-weight: 400;\">weight loss goals<\/span><\/a><span style=\"font-weight: 400;\"> (for those with higher calorie needs).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practical strategies for getting enough calories, including meal timing, food choices, and healthy habits to pair with such plans.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We also share a healthy 7-day 2,900-calorie meal plan. Let\u2019s dive in.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_Needs_a_2900-Calorie_Meal_Plan\"><\/span><b>Who Needs a 2,900-Calorie Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no one-size-fits-all approach when it comes to a 2,900\u2011calorie meal plan. However, this higher-calorie<\/span><a href=\"https:\/\/betterme.world\/articles\/high-calorie-meal-plan\/\"><span style=\"font-weight: 400;\"> diet<\/span><\/a><span style=\"font-weight: 400;\"> is best suited for those with increased energy demands, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Active individuals who regularly engage in <\/span><span style=\"font-weight: 400;\">strength training<\/span><span style=\"font-weight: 400;\"> or endurance workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who are trying to build muscle (<\/span><span style=\"font-weight: 400;\">bulking<\/span><span style=\"font-weight: 400;\">) and who need enough protein and calories for muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with fast metabolisms or larger body sizes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Individuals recovering from calorie\u2011restrictive diets or trying to rebuild muscle.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For most people who are accustomed to a standard 1,800- or 2,000\u2011calorie meal plan, jumping to 2,900 calories may seem like a lot. But for many, particularly athletes or people who lift weights, 2,900 calories may be the perfect fit for their daily energy expenditure and training needs.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/meal-and-workout-plan\/\">Meal and Workout Plan: Build Strength, Balance, and Consistency<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79369\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/olesia-food.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_2900_Calories_Look_High%E2%80%91Protein_Balanced_or_Vegetarian\"><\/span><b>How Does 2,900 Calories Look: High\u2011Protein, Balanced, or Vegetarian?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To stick with your diet in the long term and achieve your goals, it\u2019s important to be flexible within your 2,900\u2011calorie diet framework. Depending on your goals and preferences, you can steer your 2,900-calorie diet toward:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-protein for muscle support: <\/b><span style=\"font-weight: 400;\">This approach is ideal if you do strength training regularly or are looking to maintain lean muscle mass. Focus on eating lean meats, fish, eggs, dairy, legumes, and protein-rich <\/span><a href=\"https:\/\/betterme.world\/articles\/plant-based-foods-list\/\"><span style=\"font-weight: 400;\">plant-based foods<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/79\/1\/66\/5936522?login=false\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced macronutrients: <\/b><span style=\"font-weight: 400;\">If your goal is to improve overall health and increase satiety, combine your protein sources with whole grains, healthy fats, fruits, and vegetables for a well-balanced, nutrient-dense diet (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8838013\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vegetarian-friendly: <\/b><span style=\"font-weight: 400;\">The research is clear: you don\u2019t need meat to get enough protein to reach 2,900 calories a day. Eating high-protein plant foods such as legumes, together with calorie-dense grains, nuts, seeds, and dairy alternatives, can help meet your caloric needs (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10516628\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-carb:<\/b><span style=\"font-weight: 400;\"> If you\u2019re concerned about your carb intake, you can adjust your macros to include more protein and healthy fats while limiting refined carbs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The takeaway here is that consuming 2,900 calories a day can support various dietary patterns, depending on your lifestyle, dietary needs, and health goals.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Use_a_2900-Calorie_Plan_for_Bulking_Maintenance_or_Even_Weight_Loss\"><\/span><b>How to Use a 2,900-Calorie Plan for Bulking, Maintenance, or Even Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A common misconception is that eating in a surplus, say around 2,900 to 3,000 calories per day, automatically leads to weight gain. However, that\u2019s not always the case, as weight loss and weight gain are heavily dependent on how many calories you burn.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82862\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/No-Processed-Food-Diet-Menu-Tips-and-Everything-Else-You-Need-to-Know.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Your basal metabolic rate (BMR) represents the number of calories your body needs to perform basic functions at rest, such as breathing, circulation, and cellular repair, and it makes up a large portion of your daily energy expenditure (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/13\/19\/5862\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bulking \/ Muscle gain: <\/b><span style=\"font-weight: 400;\">For those who burn 2,400 calories or more per day through BMR plus workouts, 2,900 calories can result in a caloric surplus to help support muscle gain.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Maintenance:<\/b><span style=\"font-weight: 400;\"> If your total daily energy expenditure (TDEE) aligns around 2,900, this 2,900-calorie meal plan can help you maintain your weight while supporting active lifestyles or fitness regimens.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Loss (for highly active individuals):<\/b><span style=\"font-weight: 400;\"> Some people naturally burn a lot of calories. For example, someone who needs 3,300 to 3,500 calories to maintain a healthy weight might do fine on 2,900 and still lose fat gradually (<\/span><a href=\"https:\/\/www.science.org\/doi\/10.1126\/science.abe5017\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s important to note that calorie needs vary widely from person to person and are impacted by various factors, including your height, weight, gender, activity level, and metabolism (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/17\/6\/1044\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/high-protein-meal-plan-for-women\/\">High-Protein Meal Plan Basics for Women: Feel Fuller, Lose Weight<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Practical_Tips_and_Things_to_Do_Instead_of_Overeating\"><\/span><b>Practical Tips and Things to Do Instead of Overeating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 2,900\u2011calorie plan isn\u2019t a free pass to eat whatever you want. The quality of your calories matters just as much as quantity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some practical strategies to help keep your calorie intake in check:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plan meals: <\/b><span style=\"font-weight: 400;\">Distribute your calorie intake across the day with a healthy breakfast, lunch, dinner, and snacks to make sure you\u2019re satiated and avoid overeating, which leads to <\/span><span style=\"font-weight: 400;\">energy crashes<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize nutrient-dense foods: <\/b><span style=\"font-weight: 400;\">Center your 2,900-calorie diet around whole, minimally processed foods rich in protein, fiber, and healthy fats. Whole foods are nutrient-dense, which means they\u2019ll keep you fuller for longer and help prevent overeating (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/15\/18\/3871\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Monitor hunger cues: <\/b><span style=\"font-weight: 400;\">Pay attention to your body\u2019s hunger cues and only eat when you\u2019re truly hungry, not just when you\u2019re bored or stressed.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay hydrated: <\/b><span style=\"font-weight: 400;\">Sometimes thirst gets mistaken for hunger, so make sure to drink plenty of water and stay hydrated throughout the day (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41593-021-00850-4\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid blood sugar spikes from sugary or ultra-processed foods: <\/b><span style=\"font-weight: 400;\">Eating highly processed, non-whole foods is a surefire way to tank your energy and impede proper digestion (<\/span><a href=\"https:\/\/peerj.com\/articles\/19931\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Instead of defaulting to unhealthy snacks, sugar-filled beverages, or junk food when you\u2019re hungry, consider healthier alternatives such as herbal tea, a handful of nuts and fruit, or Greek yogurt, that will keep you satiated while meeting your caloric needs.<\/span><\/p>\n<p><span data-sheets-root=\"1\">For more details about <strong><a href=\"https:\/\/betterme.world\/articles\/things-to-do-instead-of-eating\/\">things to do instead of eating<\/a><\/strong>, take a look at our prior publication.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82950\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-8-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-8-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-8-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-8-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Risks_and_Who_Should_Be_Cautious\"><\/span><b>Potential Risks and Who Should Be Cautious<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A 2,900\u2011calorie meal plan isn\u2019t ideal for everyone. Some potential risks include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sedentary lifestyles: <\/b><span style=\"font-weight: 400;\">If you don\u2019t burn many calories during the day, eating 2,900 calories a day may lead to fat gain rather than maintenance or muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Digestive stress: <\/b><span style=\"font-weight: 400;\">Eating large quantities may feel heavy for some, so try to space out the timing of your meals and be sure to eat plenty of fiber.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Over-reliance on processed or high\u2011calorie foods:<\/b><span style=\"font-weight: 400;\"> Without a well-balanced, nutrient-dense diet, you may end up malnourished and over- or undereat for your calorie requirements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Medical conditions:<\/b><span style=\"font-weight: 400;\"> Those with certain metabolic, hormonal, or gastrointestinal conditions should consult a healthcare provider or registered dietitian before they start any meal plan.<\/span><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\">Our previous post goes into great detail about how safely lose <strong><a href=\"https:\/\/betterme.world\/articles\/20-pounds-overweight\/\">20 pounds overweight<\/a><\/strong>.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Who_a_2900-Calorie_Meal_Plan_Works_for_and_When_to_Adjust\"><\/span><b>Who a 2,900-Calorie Meal Plan Works for (and When to Adjust)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While a 2,900-calorie meal may not be suitable for everyone, the following plan can help provide the energy, protein, and flexibility needed to support muscle growth, active lifestyles, and healthy weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find yourself unusually fatigued, gaining unwanted fat, or struggling with digestion, it may be time to adjust your diet by eating fewer calories, adjusting your macros, or consulting a nutrition professional.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for many people, particularly those who lift weights, work out regularly, or are trying to bulk up, 2,900 calories can be a healthy starting point, and one that supports long-term consistency and overall health.<\/span><\/p>\n<p><span data-sheets-root=\"1\">If you&#8217;re curious about the <a href=\"https:\/\/betterme.world\/articles\/1800-calorie-meal-plan-high-protein\/\"><strong>1800-calorie meal plan<\/strong><\/a>, check out our earlier article.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71396\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_2900-Calorie_Meal_Plan\"><\/span><b>7-Day 2,900-Calorie Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Each day of the following 7-day 2,900-calorie meal plan (which includes vegetarian-friendly and low-carb options) is designed around high-protein, whole-food meals to support strength, aid in recovery, and boost energy levels.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day 1<\/b><\/p>\n<p><b>Breakfast (~720 calories)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 scrambled eggs (in 1 tsp olive oil)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice whole-grain toast with 1 tbsp peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup Greek yogurt (plain, low-fat) + 1 tbsp honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee or herbal tea<\/span><\/li>\n<\/ul>\n<p><b>Morning Snack (~510 calories)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie: 1 scoop whey protein, 1 cup almond milk, 1\/2 avocado, 1\/2 cup blueberries, 1 tbsp flaxseeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice whole-grain toast with 1 tsp butter<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79367\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/smoothie.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Lunch (~600 calories)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 oz grilled chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup cooked brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup steamed broccoli + 1 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 avocado<\/span><\/li>\n<\/ul>\n<p><b>Afternoon Snack (~350 calories)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 apple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz mixed nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 boiled egg<\/span><\/li>\n<\/ul>\n<p><b>Dinner (~580 calories)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 oz baked salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup roasted sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup saut\u00e9ed spinach (with garlic + olive oil)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixed green salad with balsamic vinaigrette<\/span><\/li>\n<\/ul>\n<p><b>Evening Snack (~260 calories)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\/4 cup low-fat cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 squares dark chocolate (70%+)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82948\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/image-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Day 2<\/b><\/p>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 eggs + 2 egg whites scrambled<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-grain toast with 1 tbsp almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 grapefruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup plain Greek yogurt<\/span><\/li>\n<\/ul>\n<p><b>Morning Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein bar (~250 cals)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium banana<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey sandwich (4 oz sliced turkey, whole-grain bread, spinach, mustard)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup carrot sticks with hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 apple<\/span><\/li>\n<\/ul>\n<p><b>Afternoon Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein shake (whey + almond milk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice banana bread (homemade or low-sugar)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71382\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">6 oz lean steak<\/span><\/li>\n<li><span style=\"font-weight: 400;\">3\/4 cup mashed potatoes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">1 cup steamed green beans<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Side salad with vinaigrette<\/span><\/li>\n<\/ul>\n<p><b>Evening Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup ricotta cheese with cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chopped walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp honey<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 3 (Vegetarian-Friendly)<\/b><\/p>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu scramble (1\/2 block tofu, turmeric, onion, peppers)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup soy milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 orange<\/span><\/li>\n<\/ul>\n<p><b>Morning Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie with vegan protein powder, banana, oats, almond milk, chia seeds<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentil salad with mixed greens, cherry tomatoes, olive oil dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 whole-wheat pita with hummus<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-82846\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Quinoa-Side-Effects_-Little-Known-Science-Based-Facts-About-How-This-Seed-Can-Affect-Your-Health-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Quinoa-Side-Effects_-Little-Known-Science-Based-Facts-About-How-This-Seed-Can-Affect-Your-Health-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Quinoa-Side-Effects_-Little-Known-Science-Based-Facts-About-How-This-Seed-Can-Affect-Your-Health-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Quinoa-Side-Effects_-Little-Known-Science-Based-Facts-About-How-This-Seed-Can-Affect-Your-Health-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Quinoa-Side-Effects_-Little-Known-Science-Based-Facts-About-How-This-Seed-Can-Affect-Your-Health-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/Quinoa-Side-Effects_-Little-Known-Science-Based-Facts-About-How-This-Seed-Can-Affect-Your-Health.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Afternoon Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 hard-boiled egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 peach<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpea curry (1 cup chickpeas, coconut milk, spices)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup cooked quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup saut\u00e9ed kale<\/span><\/li>\n<\/ul>\n<p><b>Evening Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt with honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp sunflower seed butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 squares dark chocolate<\/span><\/li>\n<\/ul>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<p style=\"text-align: center;\"><b>Day 4 (Low-Carb Option)<\/b><\/p>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 scrambled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 turkey bacon strips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black coffee<\/span><\/li>\n<\/ul>\n<p><b>Morning Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein shake with almond milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 boiled egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz almonds<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled chicken Caesar salad (no croutons, olive oil dressing)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz parmesan cheese<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-82849 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/The-Chicken-And-Broccoli-Diet_-Why-This-Isnt-The-Weight-Loss-Solution-Youve-Been-Looking-For-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/The-Chicken-And-Broccoli-Diet_-Why-This-Isnt-The-Weight-Loss-Solution-Youve-Been-Looking-For-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/The-Chicken-And-Broccoli-Diet_-Why-This-Isnt-The-Weight-Loss-Solution-Youve-Been-Looking-For-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/The-Chicken-And-Broccoli-Diet_-Why-This-Isnt-The-Weight-Loss-Solution-Youve-Been-Looking-For-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/The-Chicken-And-Broccoli-Diet_-Why-This-Isnt-The-Weight-Loss-Solution-Youve-Been-Looking-For-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/11\/The-Chicken-And-Broccoli-Diet_-Why-This-Isnt-The-Weight-Loss-Solution-Youve-Been-Looking-For.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Afternoon Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Celery with peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 string cheese<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 oz grilled salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted zucchini and cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side salad with olive oil and lemon<\/span><\/li>\n<\/ul>\n<p><b>Evening Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A few raspberries<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Day 5<\/b><\/p>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/healthy-overnight-oats-recipe-for-weight-loss\/\"><span style=\"font-weight: 400;\">Overnight oats<\/span><\/a><span style=\"font-weight: 400;\"> (1\/2 cup oats, 1 scoop protein, almond milk, berries)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 hard-boiled egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 banana<\/span><\/li>\n<\/ul>\n<p><b>Morning Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie with spinach, banana, flax, almond milk, protein powder<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna salad sandwich on whole-grain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sliced cucumber and carrot with ranch dip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small orange<\/span><\/li>\n<\/ul>\n<p><b>Afternoon Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz granola<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A few walnuts<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79363\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir-fry with 5 oz tofu, broccoli, snap peas, and brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp soy sauce + sesame oil<\/span><\/li>\n<\/ul>\n<p><b>Evening Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese with cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp natural almond butter<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 6<\/b><\/p>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein pancakes (3 medium) with 1 tbsp maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 scrambled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup strawberries<\/span><\/li>\n<\/ul>\n<p><b>Morning Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple slices with peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 boiled egg<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burrito bowl: 5 oz chicken, 1\/2 cup black beans, 1\/2 cup rice, lettuce, salsa, avocado<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79375\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Afternoon Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trail mix (1 oz nuts, 1 tbsp raisins, dark chocolate chips)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein shake<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">6 oz grilled tilapia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted asparagus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mashed sweet potatoes<\/span><\/li>\n<\/ul>\n<p><b>Evening Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 small banana<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Day 7<\/b><\/p>\n<p><b>Breakfast<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omelet with 2 eggs + 2 egg whites, spinach, mushrooms, cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup orange juice<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-79372 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/egg-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/egg-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/egg-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/egg-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/egg-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/egg.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Morning Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cottage cheese with berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 oz walnuts<\/span><\/li>\n<\/ul>\n<p><b>Lunch<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa bowl: 1 cup cooked quinoa, grilled chicken, cherry tomatoes, cucumber, olive oil dressing<\/span><\/li>\n<\/ul>\n<p><b>Afternoon Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoothie with protein powder, banana, almond butter, almond milk<\/span><\/li>\n<\/ul>\n<p><b>Dinner<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 oz baked cod<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice pilaf<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted Brussels sprouts with garlic<\/span><\/li>\n<\/ul>\n<p><b>Evening Snack<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup plain Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 squares dark chocolate<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-79371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-1024x640.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-768x480.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-1720x1075.png 1720w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_3000-calorie_diet_good\"><\/span><strong>Is a 3000-calorie diet good?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">That depends on your goals, body size, and activity level. If you\u2019re physically active, an athlete, or looking to gain muscle, eating <strong><a href=\"https:\/\/betterme.world\/articles\/3000-calories-a-day\/\">3,000 calories a day<\/a><\/strong> can be an excellent option. However, for someone with a lower TDEE, it may lead to weight gain if it\u2019s not balanced with energy expenditure.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_800_calories_a_day_a_lot\"><\/span><strong>Is 800 calories a day a lot?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, 800 calories a day is considered a very low-calorie diet (VLCD) and is typically only recommended under medical supervision. It may cause fatigue, nutrient deficiencies, and reduced metabolism if it\u2019s followed long-term without professional guidance (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s12325-020-01562-0\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_eat_4000_calories_a_day\"><\/span><strong>Can I eat 4000 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can, but whether it\u2019s appropriate will depend on your metabolic needs. Elite athletes, bodybuilders in a bulking phase, or people with extremely high energy demands may require <strong><a href=\"https:\/\/betterme.world\/articles\/4000-calories-a-day\/\">4000 calories a day<\/a><\/strong>. For most people, this amount will likely result in weight gain.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=2900_Calorie_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A 2,900-calorie meal plan can be an effective way to fuel bulking, support muscle maintenance, and improve energy, especially for people with higher training volume, larger body size, or faster metabolisms. The key is to treat 2,900 calories as a structured target (built around protein, fiber, and minimally processed foods), not a \u201cfree-for-all,\u201d and to adjust up or down based on your results, digestion, and activity level \u2013 ideally with guidance from a registered dietitian if you have any medical considerations.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many people resort to extreme low-calorie diets or quick-fix solutions they see on social media when they\u2019re trying to manage weight. However, if your health and fitness goal is to bulk up, maintain muscle, or simply have more energy, consuming enough calories is just as important as cutting calories. This is where a 2,900-calorie meal [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":83944,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172],"tags":[],"coauthors":[45],"class_list":["post-60105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7-Day 2,900-Calorie Meal Plan: Here\u2019s What You Need to Know - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover benefits from a \u2605 2900 CALORIE MEAL PLAN \u27a4, how to tailor it for bulking or maintenance, and follow a balanced 7-day high-protein menu.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7-Day 2,900-Calorie Meal Plan: Here\u2019s What You Need to Know\" \/>\n<meta property=\"og:description\" content=\"Discover benefits from a \u2605 2900 CALORIE MEAL PLAN \u27a4, how to tailor it for bulking or maintenance, and follow a balanced 7-day high-protein menu.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-12-18T12:26:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-903-2900-calorie-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"7-Day 2,900-Calorie Meal Plan: Here\u2019s What You Need to Know\",\"dateModified\":\"2025-12-18T12:26:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/\"},\"wordCount\":2076,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-903-2900-calorie-meal-plan.png\",\"articleSection\":[\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Many people resort to extreme low-calorie diets or quick-fix solutions they see on social media when they\u2019re trying to manage weight. However, if your health and fitness goal is to bulk up, maintain muscle, or simply have more energy, consuming enough calories is just as important as cutting calories. This is where a 2,900-calorie meal plan comes in. A well-planned 2,900\u2011calorie approach can fuel performance, support protein requirements, and help you stay full and satisfied to help you reach your goals.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll explore:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Who might benefit most from a 2,900\u2011calorie plan, including bulking and high\u2011protein needs.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">The variety of ways to adapt a 2,900\u2011calorie meal plan (whether you\u2019re vegetarian, low\u2011carb, or high-protein)<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">How 2,900 calories can work with <\/span><a href=\\\"https:\/\/betterme.world\/articles\/realistic-weight-loss-goals\/\\\"><span style=\\\"font-weight: 400;\\\">weight loss goals<\/span><\/a><span style=\\\"font-weight: 400;\\\"> (for those with higher calorie needs).<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Practical strategies for getting enough calories, including meal timing, food choices, and healthy habits to pair with such plans.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">We also share a healthy 7-day 2,900-calorie meal plan. Let\u2019s dive in.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Who Needs a 2,900-Calorie Meal Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There\u2019s no one-size-fits-all approach when it comes to a 2,900\u2011calorie meal plan. However, this higher-calorie<\/span><a href=\\\"https:\/\/b ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/\",\"name\":\"7-Day 2,900-Calorie Meal Plan: Here\u2019s What You Need to Know - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-903-2900-calorie-meal-plan.png\",\"dateModified\":\"2025-12-18T12:26:03+00:00\",\"description\":\"Discover benefits from a \u2605 2900 CALORIE MEAL PLAN \u27a4, how to tailor it for bulking or maintenance, and follow a balanced 7-day high-protein menu.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-903-2900-calorie-meal-plan.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/12\/BP-903-2900-calorie-meal-plan.png\",\"width\":1920,\"height\":1200,\"caption\":\"Woman in a sage-green workout set stands in a modern kitchen holding a bowl of salad and a fork with a cherry tomato for a 2,900-calorie meal plan.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/2900-calorie-meal-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutrition\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Meal Plans\",\"item\":\"https:\/\/dev.betterme.world\/articles\/nutrition\/meal-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"7-Day 2,900-Calorie Meal Plan: Here\u2019s What You Need to Know\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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However, if your health and fitness goal is to bulk up, maintain muscle, or simply have more energy, consuming enough calories is just as important as cutting calories. This is where a 2,900-calorie meal plan comes in. A well-planned 2,900\u2011calorie approach can fuel performance, support protein requirements, and help you stay full and satisfied to help you reach your goals.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019ll explore:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Who might benefit most from a 2,900\u2011calorie plan, including bulking and high\u2011protein needs.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The variety of ways to adapt a 2,900\u2011calorie meal plan (whether you\u2019re vegetarian, low\u2011carb, or high-protein)<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How 2,900 calories can work with <\/span><a href=\"https:\/\/betterme.world\/articles\/realistic-weight-loss-goals\/\"><span style=\"font-weight: 400;\">weight loss goals<\/span><\/a><span style=\"font-weight: 400;\"> (for those with higher calorie needs).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practical strategies for getting enough calories, including meal timing, food choices, and healthy habits to pair with such plans.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">We also share a healthy 7-day 2,900-calorie meal plan. 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