7-day meal plan with recipes and a grocery list
3000 calorie macro meal plan
3000calories
200gprotein
202gnet carbs
136gfat
per day
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Change the calories, meals or foods to leave out, and the plan is rebuilt around them. You can still swap any meal, scale servings and check off your grocery list as you shop.
About this 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.Day 1
3000cals, 207g protein, 247g net carbs, 106g fat 57g fiber per day
Breakfast
Green protein shake
1 serving(s) · 261cal, 27p, 28c, 1f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Lowfat yogurt
1 container(s) · 181cal, 8p, 32c, 2f
Lunch
Mediterranean turkey sandwich
2 sandwich(es) · 674cal, 53p, 67c, 17f
Orange
2 orange(s) · 170cal, 3p, 32c, 0f
Pumpkin seeds
1 serving(s) · 183cal, 9p, 3c, 15f
Day 2
3025cals, 193g protein, 235g net carbs, 130g fat 34g fiber per day
Breakfast
Green protein shake
1 serving(s) · 261cal, 27p, 28c, 1f
Banana
1 banana(s) · 117cal, 1p, 24c, 0f
Lowfat yogurt
1 container(s) · 181cal, 8p, 32c, 2f
Lunch
Turkey taco wrap
2 wrap(s) · 959cal, 62p, 81c, 38f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Day 3
3025cals, 201g protein, 191g net carbs, 145g fat 34g fiber per day
Breakfast
Creamy scrambled eggs
3/4 serving(s) · 273cal, 20p, 2c, 20f
Milk
1 1/4 cup(s) · 186cal, 10p, 15c, 10f
Cucumber slices
1/2 cucumber · 30cal, 2p, 5c, 0f
Lunch
Turkey taco wrap
2 wrap(s) · 959cal, 62p, 81c, 38f
Simple mixed greens salad
1 serving(s) · 68cal, 1p, 4c, 5f
Day 4
3025cals, 215g protein, 134g net carbs, 164g fat 37g fiber per day
Breakfast
Creamy scrambled eggs
3/4 serving(s) · 273cal, 20p, 2c, 20f
Milk
1 1/4 cup(s) · 186cal, 10p, 15c, 10f
Cucumber slices
1/2 cucumber · 30cal, 2p, 5c, 0f
Lunch
Avocado tuna salad
1 1/3 serving(s) · 582cal, 54p, 8c, 32f
Mixed nuts
3/8 cup(s) · 327cal, 10p, 7c, 27f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Day 5
2975cals, 195g protein, 130g net carbs, 170g fat 34g fiber per day
Breakfast
Creamy scrambled eggs
3/4 serving(s) · 273cal, 20p, 2c, 20f
Milk
1 1/4 cup(s) · 186cal, 10p, 15c, 10f
Cucumber slices
1/2 cucumber · 30cal, 2p, 5c, 0f
Lunch
Avocado tuna salad
1 1/3 serving(s) · 582cal, 54p, 8c, 32f
Mixed nuts
3/8 cup(s) · 327cal, 10p, 7c, 27f
Cottage cheese & fruit cup
1 container · 131cal, 14p, 13c, 3f
Day 6
2975cals, 195g protein, 239g net carbs, 120g fat 41g fiber per day
Breakfast
Scrambled eggs with veggies and bacon
1/2 serving(s) · 256cal, 17p, 5c, 18f
Orange
2 orange(s) · 170cal, 3p, 32c, 0f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Lunch
Chicken marsala
8 oz chicken · 466cal, 56p, 9c, 22f
Olive oil drizzled broccoli
1 cup(s) · 70cal, 3p, 2c, 5f
Mashed sweet potatoes with butter
2 serving(s) · 498cal, 7p, 72c, 15f
Day 7
2975cals, 195g protein, 239g net carbs, 120g fat 41g fiber per day
Breakfast
Scrambled eggs with veggies and bacon
1/2 serving(s) · 256cal, 17p, 5c, 18f
Orange
2 orange(s) · 170cal, 3p, 32c, 0f
Protein greek yogurt
1 container · 139cal, 20p, 8c, 3f
Lunch
Chicken marsala
8 oz chicken · 466cal, 56p, 9c, 22f
Olive oil drizzled broccoli
1 cup(s) · 70cal, 3p, 2c, 5f
Mashed sweet potatoes with butter
2 serving(s) · 498cal, 7p, 72c, 15f
Grocery List (58 items)
Beverages
Water
1 cup
Protein powder, vanilla
2 scoop (1/3 cup ea)
Vegetables and Vegetable Products
Fresh spinach
2 cup(s)
Onion
2 1/2 medium (2-1/2" dia)
Cucumber
2 cucumber (8-1/4")
Tomatoes
3 medium whole (2-3/5" dia)
Bell pepper
3 large
Frozen broccoli
9 3/4 cup
Romaine lettuce
1 1/3 cup chopped
Sweet potatoes
10 sweetpotato, 5" long
Broccoli
1 cup chopped
Beets, precooked (canned or refrigerated)
2 beet(s)
Mushrooms
1/2 lbs
Garlic
2 clove(s)
44 more items
Checks off as you shop and updates when you swap a meal.
Recipes
breakfast prep - 2 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1/4 cup(s) (59mL)
1 cup(s) (30g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
1 orange (154g)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
lunch prep - 1 days
1. Mediterranean turkey sandwich
674cal, 53p, 67c, 17f (per meal)
4 slice(s) (128g)
1/2 cup (15g)
6 oz (170g)
4 tbsp (38g)
8 slices, thin (72g)
1/2 cucumber (8-1/4") (151g)
4 slice(s), thick/large (1/2" thick) (108g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build sandwich by layering all ingredients inside of the bread. Serve.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
911cal, 82p, 17c, 49f (per meal)
1 avocado(s) (201g)
2 tsp (10mL)
2 dash (1g)
2 dash (0g)
2 large (328g)
1/2 small (35g)
2 can(s) (344g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
2. Applesauce
114cal, 0p, 25c, 0f (per meal)
2 to-go container (~4 oz) (244g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Basic chicken thighs
383cal, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
3. Buttered broccoli
367cal, 8p, 5c, 32f (per meal)
1 1/2 dash (1g)
2 3/4 cup (250g)
1 1/2 dash (0g)
2 3/4 tbsp (39g)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Mix in butter until melted and season with salt and pepper to taste.
lunch prep - 2 days
1. Turkey taco wrap
959cal, 62p, 81c, 38f (per meal)
4 tbsp (70g)
4 tsp (20mL)
1/2 cup (120mL)
1 packet (35g)
4 tbsp (72g)
1 1/3 cup chopped (63g)
1 lbs (454g)
4 tortilla (approx 10" dia) (288g)
4 slice, medium (1/4" thick) (80g)
1/2 cup chopped (80g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add onions and cook until softened, 5-8 minutes. Add turkey, break apart, and cook until browned. Add taco seasoning and water. Stir and simmer uncovered 3-4 minutes.
2
Place meat and all remaining ingredients into the tortilla. Wrap up and serve.
2. Simple mixed greens salad
68cal, 1p, 4c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
dinner prep - 2 days
1. Ranch chicken
691cal, 76p, 8c, 39f (per meal)
6 tbsp (90mL)
1 1/2 lbs (672g)
1 1/2 tbsp (23mL)
3/4 packet (1 oz) (21g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C).
2
Spread oil evenly over all chicken.
3
Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.
4
Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.
5
Serve with a side of ranch dressing.
2. Mashed sweet potatoes with butter
249cal, 3p, 36c, 7f (per meal)
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.
3. Olive oil drizzled broccoli
175cal, 7p, 5c, 11f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
breakfast prep - 3 days
1. Creamy scrambled eggs
273cal, 20p, 2c, 21f (per meal)
3 large (150g)
1 1/2 dash (1g)
1 1/2 dash, ground (0g)
1/2 tbsp (7g)
1/8 cup(s) (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
3. Cucumber slices
30cal, 2p, 5c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
snack prep - 3 days
1. Turkey pepperoni
103cal, 13p, 2c, 5f (per meal)
72 slices (127g)
Recipe has been scaled from original by 9x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
lunch prep - 2 days
1. Avocado tuna salad
582cal, 54p, 8c, 32f (per meal)
1 1/3 avocado(s) (268g)
2 2/3 tsp (13mL)
1/3 tsp (1g)
1/3 tsp (0g)
2 2/3 cup (80g)
2 2/3 can(s) (459g)
2/3 cup, chopped (120g)
2/3 small (47g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Steak and beet salad
937cal, 64p, 22c, 63f (per meal)
10 oz (284g)
3 cup (90g)
1 cup chopped (91g)
4 tbsp (60mL)
1 tbsp (15mL)
2 beet(s) (100g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
2. Grapefruit
119cal, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Chicken marsala
466cal, 56p, 9c, 22f (per meal)
1 lbs (448g)
1/2 cup(s) (mL)
1/2 cup(s) (122mL)
1 tbsp (15mL)
1 tbsp (15mL)
1/2 lbs (227g)
2 clove(s) (6g)
2 tbsp (30mL)
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
3. Mashed sweet potatoes with butter
498cal, 7p, 72c, 15f (per meal)
Recipe has been scaled from original by 2x. 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.
breakfast prep - 2 days
1. Scrambled eggs with veggies and bacon
256cal, 17p, 5c, 18f (per meal)
2 tbsp, chopped (20g)
1 tsp (5mL)
2 large (100g)
1/2 cup, chopped (75g)
1 slice(s) (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with onions, peppers, bacon, and some salt and pepper in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
3. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Pesto chicken sweet potatoes
862cal, 60p, 75c, 29f (per meal)
4 sweetpotato, 5" long (840g)
1 lbs (454g)
1/2 cup (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Microwave sweet potato(s) for 4-7 minutes, or until soft. (Optional: bake in 400F (200 C) oven for 45 min to 1 hr instead)
2
Meanwhile, put raw chicken in a pot and cover with about an inch of water. Bring to a boil and cook for 15-20 minutes until chicken is done.
3
Transfer chicken to a bowl and shred with 2 forks.
4
Add pesto to chicken and mix well. Stuff sweet potatoes with chicken mixture. Serve.
snack prep - 2 days
1. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
2. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
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