Although many Americans eat much more than 2800 calories every day, a 2800 calorie diet is a fairly liberal diet typically reserved for very physically active teens and adults. While eating 2800 calories every day may not be a challenge for most, choosing the right kinds of foods can be. You can quickly exceed this caloric amount by eating fatty, energy dense foods such as fried foods and baked goods, but eating a healthy diet full of whole grains, lean meats, fruits and vegetables will not only keep you feeling your best, but is easier than you think!
Balanced Eating
According to the USDA's My Pyramid, a 2800 calorie diet should include 10 oz. of grains, with half of those in the form of whole grains, 3.5 cups of vegetables, 2.5 cups of fruit, 3 cups of dairy, 7 oz. of meat or meat substitutes, and 8 tsp. of fats. A 2800 calorie diet also allows for about 425 "discretionary calories," which can be distributed in any way you wish. A balanced daily 2800 calorie plan would include 800 calories at breakfast, 700 calories at lunch and dinner and two 300 calorie snacks.
Breakfast
Breakfast isn't deemed the most important meal of the day for nothing. Mayo Clinic nutritionist Katherine Zeratsky, R.D., L.D., says that breakfast helps you make better food choices throughout the day, boosts your energy and helps replenish glycogen stores, which help to keep blood sugars stable during exercise. On a 2800 calorie diet, breakfast should be chock full of carbohydrates and protein to keep your stomach and energy level full. An sample 800 calorie meal would consist of 1.5 cups of whole grain cereal with 1 cup of 1 percent milk and 1 cup strawberries, 2 eggs and 2 slices of whole wheat toast and 1 cup of orange juice.
Lunch
In many cultures, lunch is the biggest meal of the day, but the average American doesn't always have time to go out for or cook an elaborate meal. An example of a simple 700 calorie lunch that can be packed to go contains a roast beef sandwich made with 3 oz. meat, 2 slices of whole wheat bread, lettuce, tomato, mustard and 1 oz. cheese, 2.5 cups mixed greens with 1 tbsp. oil based dressing and a large apple with 1 tbsp. peanut butter.
Dinner
The USDA's My Pyramid suggests eating a few servings of beans every week. Beans can be substituted for meat because they are rich in protein and make a part of a great vegetarian meal. An example of a 700 calorie dinner made with beans can include 1 cup of pasta with 2/3 cups of white beans, 1/4 cup red bell peppers, and ½ cup zucchini tossed with ½ cup of tomato sauce and topped with 2 tbsp. parmesan cheese and 1 tbsp. of olive oil.
Snacks
Snacking between meals is a way to keep to your energy up and metabolism moving. If following the 800 calorie breakfast and 700 calorie lunch and dinner plan, eat two 300 calorie snacks throughout the day to make sure you get in enough calories. Examples of filling snacks are 1 cup of non fat yogurt with 1 cup berries and 1 oz. almonds, half of a peanut butter, banana and honey sandwich, and 2 small chocolate chip cookies with 1 cup of low fat milk.
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