3000 calorie macro meal plan
In just a few clicks, generate your own 3000 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2950cal, 214g protein, 248g net carbs, 104g fat, 44g fiber per day) cannot be customized.
Day 1
3000cal, 225g protein, 218g net carbs, 119g fat, 37g fiber
3 waffle(s) (356cal, 18p, 44c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
2 sandwich(es) (907cal, 78p, 50c, 40f)
1 container(s) (181cal, 8p, 32c, 2f)
4 egg(s) (277cal, 25p, 1c, 19f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/3 cup(s) (69cal, 1p, 11c, 1f)
13 1/3 oz (529cal, 84p, 0c, 22f)
2 tomato(es) (119cal, 2p, 5c, 9f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 2
2850cal, 231g protein, 213g net carbs, 106g fat, 31g fiber
3 waffle(s) (356cal, 18p, 44c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 wrap(s) (404cal, 33p, 25c, 18f)
2 bar (490cal, 40p, 52c, 10f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
4 egg(s) (277cal, 25p, 1c, 19f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/3 cup(s) (69cal, 1p, 11c, 1f)
16 oz (631cal, 102p, 1c, 24f)
1 cup brown rice, cooked (229cal, 5p, 46c, 2f)
1 serving(s) (68cal, 1p, 4c, 5f)
Day 3
2975cal, 211g protein, 296g net carbs, 87g fat, 40g fiber
3 waffle(s) (356cal, 18p, 44c, 12f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 wrap(s) (404cal, 33p, 25c, 18f)
2 bar (490cal, 40p, 52c, 10f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
4 egg(s) (277cal, 25p, 1c, 19f)
3 cherry tomatoes (11cal, 0p, 1c, 0f)
1 1/3 cup(s) (69cal, 1p, 11c, 1f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 roll (154cal, 5p, 26c, 2f)
Day 4
2900cal, 218g protein, 282g net carbs, 86g fat, 34g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
12 oz (543cal, 80p, 8c, 19f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
1 1/6 cup brown rice, cooked (267cal, 6p, 54c, 2f)
1 packet(s) (276cal, 10p, 38c, 8f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 roll (154cal, 5p, 26c, 2f)
Day 5
3000cal, 225g protein, 250g net carbs, 97g fat, 59g fiber
1/2 serving(s) (163cal, 8p, 2c, 12f)
1 container(s) (155cal, 12p, 16c, 4f)
1 1/2 slice(s) (171cal, 6p, 18c, 7f)
1 packet(s) (276cal, 10p, 38c, 8f)
1/6 cup(s) (173cal, 7p, 3c, 14f)
18 oz (636cal, 113p, 3c, 19f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
Day 6
3000cal, 193g protein, 251g net carbs, 106g fat, 66g fiber
1 1/2 serving(s) (468cal, 32p, 6c, 34f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 tortilla(s) (778cal, 52p, 54c, 34f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 7
3000cal, 198g protein, 227g net carbs, 124g fat, 43g fiber
1 1/2 serving(s) (468cal, 32p, 6c, 34f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
2 wrap(s) (864cal, 66p, 78c, 28f)
2 1/2 serving(s) (189cal, 4p, 13c, 12f)
2 tortilla(s) (778cal, 52p, 54c, 34f)
1 serving(s) (171cal, 9p, 12c, 7f)
Grocery List (54 items)
Fruits and Fruit Juices
Avocados
3 avocado(s) (603g)
Lemon juice
1/2 tbsp (8mL)
Strawberries
4 cup, whole (576g)
Nectarine
4 medium (2-1/2" dia) (568g)
Fruit juice
16 fl oz (480mL)
Banana
4 medium (7" to 7-7/8" long) (472g)
Limes
1 fruit (2" dia) (67g)
Dairy and Egg Products
Nonfat greek yogurt, plain
2 container (350g)
Eggs
14 large (700g)
Sliced cheese
1/4 lbs (132g)
Lowfat flavored yogurt
1 container (6 oz) (170g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
2 tbsp (27g)
Whole milk
1/2 gallon (1800mL)
Cheese
1 1/2 tbsp, shredded (11g)
Baked Products
Frozen waffles
9 waffles (315g)
Bread
1/2 lbs (224g)
Flour tortillas
8 tortilla (approx 7-8" dia) (392g)
Roll
4 pan, dinner, or small roll (2" square, 2" high) (112g)
Vegetables and Vegetable Products
Tomatoes
7 1/2 medium whole (2-3/5" dia) (906g)
Sweet potatoes
7 1/2 sweetpotato, 5" long (1575g)
Pickles
8 slices (56g)
Romaine lettuce
2 leaf outer (56g)
Bell pepper
1 1/2 medium (179g)
Cabbage
1/3 head, medium (about 5-3/4" dia) (302g)
Beets, precooked (canned or refrigerated)
4 beets (2" dia, sphere) (200g)
Edamame, frozen, shelled
1 cup (118g)
Onion
4 slices, thin (36g)
Fats and Oils
Oil
2 1/2 oz (73mL)
Balsamic vinaigrette
3 oz (90mL)
Salad dressing
1/2 cup (113mL)
Marinade sauce
1/2 cup (134mL)
Poultry Products
Boneless skinless chicken breast, raw
5 3/4 lbs (2566g)
Spices and Herbs
Dijon mustard
2 tbsp (30g)
Mustard
2 tsp (10g)
Salt
4 g (4g)
Black pepper
1 1/2 g (1g)
Fresh basil
2 leaves (1g)
Taco seasoning mix
3/4 tbsp (6g)
Cajun seasoning
2 2/3 tbsp (18g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 lbs (454g)
Other
Protein bar (20g protein)
4 bar (200g)
Italian seasoning
2 1/2 tsp (9g)
Mixed greens
10 cup (300g)
Lentil pasta
3/4 lbs (340g)
Cereal Grains and Pasta
Brown rice
3/4 cup (137g)
Beverages
Water
1 1/2 cup(s) (341mL)
Protein powder
2 scoop (1/3 cup ea) (62g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (143g)
Pasta sauce
3/4 jar (24 oz) (504g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Legumes and Legume Products
Roasted peanuts
6 tbsp (55g)
Pork Products
Bacon, raw
6 slice(s) (170g)
Finfish and Shellfish Products
Cod, raw
4 4oz fillet(s) (453g)
breakfast prep - 3 days
1. Waffles & Greek yogurt
355 cals, 18p, 44c, 12f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Toast waffles according to package instructions.
2
Spread Greek yogurt on top of waffles. Optionally, you can cut the waffle in half and make it into a waffle and Greek yogurt sandwich. Serve.
2. Avocado
175 cals, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
snack prep - 3 days
1. Boiled eggs
275 cals, 25p, 1c, 19f (per meal)
12 large (600g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
3. Cherry tomatoes
10 cals, 1p, 1c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 1 days
1. Basic chicken breast
530 cals, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Roasted tomatoes
120 cals, 2p, 5c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Roast beef & pickle sandwich
905 cals, 78p, 50c, 40f (per meal)
2 tbsp (30g)
8 slices (56g)
4 slice (2/3 oz ea) (76g)
1/2 lbs (227g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Assemble sandwich by spreading mustard on one slice of bread and topping with remaining ingredients. Serve.
lunch prep - 2 days
1. Roast beef wrap
405 cals, 33p, 25c, 18f (per meal)
1 slice (1 oz ea) (28g)
1 tortilla (approx 7-8" dia) (49g)
4 oz (113g)
1 tsp (5g)
1 leaf outer (28g)
1/2 plum tomato (31g)
1
Build the wrap to your liking. Serve.
2. Nectarine
140 cals, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 1 days
1. Balsamic chicken breast
630 cals, 102p, 1c, 24f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Simple mixed greens salad
70 cals, 1p, 4c, 5f (per meal)
1
Mix greens and dressing in a small bowl. Serve.
3. Brown rice
230 cals, 5p, 46c, 2f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
780 cals, 81p, 83c, 10f (per meal)
3 sweetpotato, 5" long (630g)
1/2 cup (143g)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
breakfast prep - 2 days
1. Eggs with tomato and avocado
165 cals, 8p, 2c, 12f (per meal)
1 slice(s), thick/large (1/2" thick) (27g)
1 large (50g)
1/4 avocado(s) (50g)
1 dash (0g)
1 dash (0g)
1 leaves (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
2. Toast with butter
170 cals, 6p, 18c, 7f (per meal)
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
1. Instant oatmeal with milk
275 cals, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
lunch prep - 1 days
1. Southwest chicken
545 cals, 80p, 8c, 19f (per meal)
1/2 tbsp (8mL)
1 1/2 tbsp, shredded (11g)
3/4 tbsp (6g)
3/4 lbs (336g)
1 1/2 medium (179g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Brown rice
265 cals, 6p, 54c, 2f (per meal)
6 1/4 tbsp (74g)
1/4 tsp (2g)
3/4 cup(s) (184mL)
1/4 tsp, ground (1g)
Recipe has been scaled from original by 0.39x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
3. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Lentil pasta
755 cals, 49p, 91c, 6f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lentil pasta according to package.
2
Top with sauce and serve.
dinner prep - 1 days
1. Marinaded chicken breast
635 cals, 113p, 3c, 19f (per meal)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Mashed sweet potatoes with butter
375 cals, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt, top with butter, and serve.
snack prep - 2 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Cabbage & bacon skillet
470 cals, 32p, 6c, 34f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add the bacon to a skillet over medium heat. Cook for 4–5 minutes, flip, and cook for another 3–4 minutes until crispy. Transfer the bacon to a plate lined with paper towels to drain, leaving the bacon fat in the skillet.
2
Add cabbage to the skillet and cook in the bacon fat for 5–7 minutes, stirring occasionally, until softened. Transfer the cooked cabbage to a bowl, crumble the bacon on top, and season with pepper to taste, if desired. Serve.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
dinner prep - 2 days
1. Fish taco
780 cals, 52p, 54c, 34f (per meal)
4 tortilla (approx 7-8" dia) (196g)
4 4oz fillet(s) (453g)
1 avocado(s) (201g)
1/2 cup, shredded (35g)
2 2/3 tbsp (18g)
1 fruit (2" dia) (67g)
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spray an sheet pan with non-stick spray.
3
Spread oil over all sides of fish and sprinkle cajun seasoning all over.
4
Place on sheet pan and bake for 12-15 minutes.
5
Meanwhile, mash an avocado and add a little lime juice and salt/pepper to taste.
6
Heat up a tortilla on a skillet or in the microwave.
7
When fish is done, transfer to tortilla and top with avocado, cabbage, and lime garnish.
8
Serve.
9
For leftovers: Store extra fish in an airtight container in fridge. Reheat and assemble taco.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1 cup (118g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Chicken & sweet potato wrap
865 cals, 66p, 78c, 28f (per meal)
1 tbsp (15mL)
2 tsp (7g)
2 tbsp (35g)
1/2 cup (15g)
4 slices, thin (36g)
1/2 lbs (227g)
1 sweetpotato, 5" long (210g)
2 tortilla (approx 7-8" dia) (98g)
1
Pierce sweet potato with a fork a few times and microwave for 5-10 minutes, until soft. Set aside to cool a little.
2
Meanwhile, coat chicken strips in oil, italian seasoning, and a pinch of salt/pepper. Cook chicken in a skillet over medium heat until golden and fully cooked.
3
Scoop out sweet potato flesh with a spoon and transfer to a small bowl. Discard the skin. Mash the sweet potato flesh with a fork until it has a mashed potato consistency.
4
Assemble wrap by spreading a layer of mashed sweet potato onto the tortilla and top with chicken, greens, onion, and greek yogurt. Serve.
5
Meal prep tip: store mashed sweet potato and cooked chicken separately in airtight containers in the fridge. Assemble wrap the day-of.
2. Simple mixed greens and tomato salad
190 cals, 4p, 13c, 12f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.