3100 calorie macro meal plan
In just a few clicks, generate your own 3100 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 (3100cal, 220g protein, 208g net carbs, 138g fat, 38g fiber per day) cannot be customized.
Day 1
3100cal, 241g protein, 199g net carbs, 132g fat, 35g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 1/2 sandwich(es) (1127cal, 97p, 74c, 45f)
12 oz (702cal, 60p, 0c, 51f)
1 serving(s) (98cal, 2p, 6c, 6f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 2
3125cal, 229g protein, 238g net carbs, 122g fat, 41g fiber
1 serving(s) (256cal, 29p, 22c, 2f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
3 sandwich(es) (774cal, 73p, 89c, 10f)
1 cup(s) (95cal, 1p, 18c, 0f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
12 oz (702cal, 60p, 0c, 51f)
1 serving(s) (98cal, 2p, 6c, 6f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 3
3075cal, 213g protein, 185g net carbs, 148g fat, 38g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
2 container(s) (310cal, 25p, 33c, 8f)
1 1/2 sandwich(es) (814cal, 60p, 84c, 24f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/3 serving(s) (200cal, 4p, 7c, 14f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
7 lettuce taco(s) (732cal, 82p, 20c, 33f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
Day 4
3075cal, 213g protein, 185g net carbs, 148g fat, 38g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
2 container(s) (310cal, 25p, 33c, 8f)
1 1/2 sandwich(es) (814cal, 60p, 84c, 24f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/3 serving(s) (200cal, 4p, 7c, 14f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
7 lettuce taco(s) (732cal, 82p, 20c, 33f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
Day 5
3150cal, 224g protein, 239g net carbs, 127g fat, 42g fiber
1 toast(s) (272cal, 12p, 14c, 16f)
2 container(s) (310cal, 25p, 33c, 8f)
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/4 serving(s) (330cal, 39p, 27c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 serving(s) (1012cal, 75p, 116c, 22f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 6
3075cal, 224g protein, 169g net carbs, 150g fat, 39g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 1/4 serving(s) (330cal, 39p, 27c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
Day 7
3100cal, 195g protein, 242g net carbs, 136g fat, 31g fiber
1 serving(s) (326cal, 15p, 4c, 24f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1 1/4 cup(s) (143cal, 2p, 32c, 1f)
2 sandwich(es) (981cal, 37p, 109c, 41f)
1 serving(s) (76cal, 2p, 5c, 5f)
1 1/4 serving(s) (330cal, 39p, 27c, 7f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
Grocery List (62 items)
Dairy and Egg Products
Kefir, flavored
2 cup (480mL)
Butter
1 tbsp (14g)
Nonfat greek yogurt, plain
1/4 cup (66g)
Sliced cheese
1/2 lbs (242g)
Whole milk
3 cup (720mL)
Eggs
7 large (350g)
Lowfat flavored greek yogurt
6 (5.3 oz ea) container(s) (900g)
Lowfat greek yogurt
3 3/4 cup (1050g)
Other
Frozen mixed berries
1 cup (136g)
Protein bar (20g protein)
2 bar (100g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Pork rinds
3/4 oz (21g)
Coleslaw mix
1 cup (90g)
Guacamole, store-bought
1 1/2 cup (350g)
Mixed greens
3 1/2 cup (105g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
Beverages
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Water
7 2/3 cup(s) (1818mL)
Nut and Seed Products
Roasted cashews
1/2 cup, halves and whole (69g)
Mixed nuts
1/3 cup (45g)
Almonds
1/2 lbs (251g)
Spices and Herbs
Cajun seasoning
1 tsp (2g)
Salt
1/4 oz (7g)
Lemon pepper
1 1/2 dash (0g)
Dried dill weed
5 dash (1g)
Taco seasoning mix
1 3/4 packet (61g)
Mustard
1 tbsp (15g)
Black pepper
4 dash (0g)
Fresh basil
4 leaves (2g)
Soups, Sauces, and Gravies
Hot sauce
1 1/2 tbsp (23mL)
Barbecue sauce
6 tbsp (102g)
Salsa
14 tbsp (252g)
Sweet and sour sauce
1/4 Tbsp (66g)
Vegetables and Vegetable Products
Garlic
1 1/2 clove(s) (5g)
Fresh green beans
1/2 lbs (227g)
Cucumber
4 cucumber (8-1/4") (1234g)
Romaine lettuce
1/4 head (168g)
Bell pepper
2 2/3 medium (317g)
Tomatoes
2 3/4 medium whole (2-3/5" dia) (336g)
Onion
5/8 small (44g)
Frozen mixed veggies
5/8 package (16 oz ea) (284g)
Legumes and Legume Products
Lentils, raw
1 1/4 cup (240g)
Roasted peanuts
1 1/2 cup (201g)
Baked Products
Bread
19 oz (544g)
Bagel
5 medium bagel (3-1/2" to 4" dia) (525g)
Sausages and Luncheon Meats
Turkey cold cuts
10 oz (284g)
Chicken cold cuts
3/4 lbs (340g)
Roast beef cold cuts
3/4 lbs (340g)
Ham cold cuts
3/4 lbs (340g)
Fruits and Fruit Juices
Blueberries
1 cup (148g)
Avocados
1 3/4 avocado(s) (352g)
Fruit juice
20 fl oz (600mL)
Fats and Oils
Oil
1 tsp (4mL)
Salad dressing
3 tbsp (45mL)
Olive oil
2 tbsp (30mL)
Mayonnaise
2 tbsp (30mL)
Poultry Products
Ground turkey, raw
1 3/4 lbs (794g)
Pork Products
Bacon
10 slice(s) (100g)
Beef Products
Ground beef (93% lean)
10 oz (284g)
Cereal Grains and Pasta
Long-grain white rice
6 3/4 tbsp (77g)
All-purpose flour
2/3 cup(s) (83g)
Finfish and Shellfish Products
Tilapia, raw
1 1/2 lbs (672g)
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
255 cals, 29p, 22c, 2f (per meal)
1 cup (136g)
2/3 cup(s) (54g)
2 scoop (1/3 cup ea) (62g)
1 1/2 cup(s) (356mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
3. Kefir
150 cals, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
snack prep - 2 days
dinner prep - 2 days
1. Low carb fried chicken
700 cals, 60p, 1c, 51f (per meal)
1 1/2 lbs (680g)
3/4 oz (21g)
1 tsp (2g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Mix crushed pork rinds in a bowl with the cajun seasoning.
3
Coat each piece chicken with hot sauce on all sides.
4
Sprinkle and lightly pat the pork rind mixture on all sides of the chicken.
5
Place the chicken on a wire rack in a sheet pan.
6
Cook for 40 minutes or until done. Briefly broil the thighs to crispen up the skin.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Buttery garlic green beans
100 cals, 2p, 6c, 6f (per meal)
1 tbsp (14g)
1 1/2 clove(s) (5g)
2 dash (2g)
1/2 lbs (227g)
1 1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place green beans in a large skillet and cover with water; bring to a boil.
2
Reduce heat to medium-low and simmer until beans start to soften, about 5 minutes. Drain water.
3
Add butter to green beans; cook and stir until butter melts, 2 to 3 minutes.
4
Cook and stir garlic with green beans until garlic is tender and fragrant, 3 to 4 minutes. Season with lemon pepper and salt.
5
Serve.
lunch prep - 1 days
1. Turkey cucumber dill sandwich
1125 cals, 97p, 74c, 45f (per meal)
5 dash (1g)
1/4 cup (66g)
5 slice (2/3 oz ea) (95g)
15 slices (105g)
5 slice(s) (160g)
10 oz (284g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Mix chopped cucumber, greek yogurt, dill, and some salt/pepper in a small bowl until cucumber is fully coated.
2
Assemble sandwich by placing cheese and turkey on the bottom slice of bread. Top with cucumber mixture and top slice of bread. Serve.
lunch prep - 1 days
1. Bbq deli chicken sandwich
775 cals, 73p, 89c, 10f (per meal)
1 cup (90g)
6 tbsp (102g)
3/4 lbs (340g)
3 slice(s) (96g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Create sandwich by spreading barbecue sauce over the half the bread and fill with chicken and coleslaw. Top with remaining bread. Serve.
3. Blueberries
95 cals, 1p, 18c, 0f (per meal)
1 cup (148g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Turkey taco lettuce cups
730 cals, 82p, 20c, 33f (per meal)
14 tbsp (252g)
1 tsp (4mL)
1 3/4 packet (61g)
14 leaf inner (84g)
1 1/6 cup(s) (276mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add turkey, break apart, and cook until browned. Stir in water and taco seasoning and let simmer for a few more minutes until bubbling. Turn off heat and let cool slightly.
2
Place an even amount of taco meat in the center of each lettuce leaf, top with salsa, and serve.
3
Meal prep note: store any leftover meat in an airtight container in the refrigerator. When ready to eat, reheat meat and assemble tacos.
snack prep - 2 days
1. Pepper strips and guacamole
200 cals, 4p, 7c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Slice the peppers into strips and remove the seeds.
2
Spread the guacamole mixture over the sliced peppers or just use them to dip into it.
breakfast prep - 3 days
1. Poached egg over avocado toast
270 cals, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast and serve.
2. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 2 days
1. Roast beef bagel sandwich
815 cals, 60p, 84c, 24f (per meal)
6 oz (170g)
3/4 plum tomato (47g)
1 1/2 leaf outer (42g)
1 1/2 medium bagel (3-1/2" to 4" dia) (158g)
1/2 tbsp (8g)
1 1/2 slice (1 oz ea) (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Build the sandwich to your liking. Feel free to substitute whichever veggies you prefer.
lunch prep - 2 days
1. Ham, bacon, avocado sandwich
825 cals, 60p, 39c, 43f (per meal)
3 slice(s) (30g)
6 oz (170g)
3 slice (96g)
3/8 avocado(s) (75g)
1 1/2 slice (3/4 oz ea) (32g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Build the sandwich to your liking- top with any veggies of your choice.
snack prep - 3 days
1. Yogurt and cucumber
330 cals, 39p, 27c, 7f (per meal)
Recipe has been scaled from original by 3.75x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
dinner prep - 1 days
1. Sweet & sour beef
1010 cals, 75p, 116c, 22f (per meal)
10 oz (284g)
5/8 small (44g)
5/8 package (16 oz ea) (284g)
1/4 Tbsp (66g)
6 2/3 tbsp (77g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cook rice according to package.
2
In a large skillet cook the meat and onion over high heat for 6-8 minutes until no longer pink. Pour off any liquid.
3
Stir in the frozen vegetables and sweet and sour sauce. Cook covered 6-8 minutes, stirring occasionally.
4
Serve over the rice.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 2 days
1. Eggs with tomato and avocado
325 cals, 15p, 4c, 24f (per meal)
2 slice(s), thick/large (1/2" thick) (54g)
2 large (100g)
1/2 avocado(s) (101g)
2 dash (1g)
2 dash (0g)
2 leaves (1g)
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.
dinner prep - 2 days
1. Almond crusted tilapia
845 cals, 82p, 32c, 40f (per meal)
1 1/2 lbs (672g)
1 cup, slivered (108g)
2/3 cup(s) (83g)
4 dash (2g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Lentils
175 cals, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. BLT bagel sandwich
980 cals, 37p, 109c, 41f (per meal)
4 slice(s) (40g)
4 slice(s), thin/small (60g)
1/2 cup (15g)
2 medium bagel (3-1/2" to 4" dia) (210g)
2 tbsp (30mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Spread the mayo on the inside of the bagel.
3
Layer the greens, bacon, and tomato in between the bagel slices.
4
Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.