3200 calorie macro meal plan
In just a few clicks, generate your own 3200 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 (3200cals, 231g protein, 196g net carbs, 148g fat 38g fiber per day) cannot be customized.
Day 1
3175cals, 249g protein, 183g net carbs, 146g fat 33g fiber per day
2 slice(s) (267cal, 8p, 33c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
2 sandwich(es) (1097cal, 76p, 52c, 61f)
18 crisps (182cal, 3p, 31c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
18 oz (714cal, 113p, 0c, 29f)
3 serving(s) (322cal, 8p, 12c, 23f)
Day 2
3175cals, 224g protein, 181g net carbs, 156g fat 42g fiber per day
2 slice(s) (267cal, 8p, 33c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 avocado(s) (541cal, 19p, 4c, 44f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
2 container(s) (310cal, 25p, 33c, 8f)
18 crisps (182cal, 3p, 31c, 5f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/6 cup(s) (148cal, 5p, 2c, 12f)
18 oz (714cal, 113p, 0c, 29f)
3 serving(s) (322cal, 8p, 12c, 23f)
Day 3
3225cals, 229g protein, 249g net carbs, 127g fat 44g fiber per day
2 slice(s) (267cal, 8p, 33c, 10f)
1 bar (245cal, 20p, 26c, 5f)
1 nectarine(s) (70cal, 2p, 13c, 1f)
1 avocado(s) (541cal, 19p, 4c, 44f)
1/3 cup(s) (261cal, 7p, 13c, 20f)
2 container(s) (310cal, 25p, 33c, 8f)
2 1/3 serving(s) (257cal, 7p, 51c, 2f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
18 oz (666cal, 114p, 3c, 21f)
1 1/3 serving(s) (347cal, 5p, 48c, 11f)
1 serving(s) (82cal, 3p, 4c, 5f)
Day 4
3225cals, 228g protein, 232g net carbs, 137g fat 37g fiber per day
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
14 oz (523cal, 88p, 0c, 19f)
3 serving(s) (322cal, 8p, 12c, 23f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
2 1/3 serving(s) (257cal, 7p, 51c, 2f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
1 1/2 serving(s) (927cal, 61p, 65c, 41f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Day 5
3200cals, 250g protein, 173g net carbs, 149g fat 40g fiber per day
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
1/2 serving(s) (109cal, 4p, 3c, 8f)
3 serving(s) (913cal, 120p, 11c, 41f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 serving(s) (261cal, 27p, 28c, 1f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
1 1/2 serving(s) (927cal, 61p, 65c, 41f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Day 6
3175cals, 236g protein, 173g net carbs, 154g fat 38g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
3 serving(s) (913cal, 120p, 11c, 41f)
1 serving(s) (183cal, 3p, 36c, 0f)
1 serving(s) (261cal, 27p, 28c, 1f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
6 oz (591cal, 42p, 3c, 45f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
1 serving(s) (107cal, 3p, 4c, 8f)
Day 7
3200cals, 205g protein, 182g net carbs, 170g fat 32g fiber per day
4 egg(s) (318cal, 25p, 1c, 24f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 banana(s) (117cal, 1p, 24c, 0f)
13 1/3 oz (930cal, 86p, 16c, 58f)
1 serving(s) (201cal, 7p, 40c, 0f)
1 serving(s) (261cal, 27p, 28c, 1f)
1/4 cup(s) (209cal, 5p, 10c, 16f)
6 oz (591cal, 42p, 3c, 45f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
1 serving(s) (107cal, 3p, 4c, 8f)
Grocery List (54 items)
Other
Protein bar (20g protein)
3 bar (150g)
Baked chips, any flavor
36 crips (84g)
Chicken breast tenderloins, raw
14 oz (397g)
Sweets
Jelly
2 tbsp (42g)
Honey
3 oz (88g)
Dairy and Egg Products
Butter
1 1/2 stick (167g)
Low fat cottage cheese (1% milkfat)
2 1/2 cup (565g)
Sliced cheese
4 slice (3/4 oz ea) (84g)
Goat cheese
2 oz (57g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Whole milk
2 1/2 cup(s) (600mL)
Sour cream
3 tbsp (36g)
Mexican blend cheese
3/4 cup shredded (84g)
Eggs
8 large (400g)
Baked Products
Bread
10 slice (320g)
Fruits and Fruit Juices
Nectarine
3 medium (2-1/2" dia) (426g)
Lemon juice
1 tsp (5mL)
Avocados
2 avocado(s) (402g)
Orange
3 orange (462g)
Banana
3 1/2 medium (7" to 7-7/8" long) (413g)
Nut and Seed Products
Almonds
1/3 cup, whole (48g)
Roasted cashews
1 1/2 cup, halves and whole (188g)
Sunflower kernels
1/4 lbs (128g)
Fats and Oils
Oil
4 oz (127mL)
Mayonnaise
2 tbsp (30mL)
Olive oil
2 oz (59mL)
Salad dressing
1/2 cup (135mL)
Poultry Products
Boneless skinless chicken breast, raw
5 2/3 lbs (2533g)
Ground turkey, raw
3/4 lbs (340g)
Chicken thighs, with bone and skin, raw
1 1/2 lbs (718g)
Vegetables and Vegetable Products
Frozen sugar snap peas
8 cup (1152g)
Romaine lettuce
1/8 head (47g)
Tomatoes
4 slice(s), thin/small (60g)
Sweet potatoes
6 1/3 sweetpotato, 5" long (1330g)
Raw celery
2 stalk, medium (7-1/2" - 8" long) (80g)
Onion
3 tbsp, chopped (30g)
Fresh spinach
23 cup(s) (690g)
Garlic
1 clove (3g)
Mushrooms
1/2 lbs (227g)
Spices and Herbs
Salt
1/3 oz (10g)
Black pepper
2 1/4 g (2g)
Lemon pepper
1 tbsp (8g)
Thyme, dried
1/4 tbsp, ground (1g)
Brown deli mustard
1 1/4 tbsp (19g)
Sausages and Luncheon Meats
Ham cold cuts
1/2 lbs (227g)
Finfish and Shellfish Products
Smoked salmon
3 oz (85g)
Snacks
Pretzels, hard, salted
1/3 lbs (132g)
Legumes and Legume Products
Peanut butter
2 tbsp (32g)
Black beans
3/4 can(s) (329g)
Soups, Sauces, and Gravies
Salsa
6 tbsp (98g)
Meals, Entrees, and Side Dishes
Flavored rice mix
3/4 pouch (~5.6 oz) (119g)
Cereal Grains and Pasta
Instant couscous, flavored
5/6 box (5.8 oz) (137g)
Beverages
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Water
1 1/4 cup(s) (296mL)
breakfast prep - 3 days
1. Toast with butter and jelly
267cal, 8p, 33c, 10f (per meal)
2. Nectarine
70cal, 2p, 13c, 1f (per meal)
3 medium (2-1/2" dia) (426g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
snack prep - 2 days
1. Baked chips
182cal, 3p, 31c, 5f (per meal)
18 crips (42g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Basic chicken breast
714cal, 113p, 0c, 29f (per meal)
Recipe has been scaled from original by 2.25x. 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. Buttered sugar snap peas
322cal, 8p, 12c, 23f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Simple ham and cheese sandwich
1097cal, 76p, 52c, 61f (per meal)
2 leaf inner (12g)
4 slice(s), thin/small (60g)
2 tbsp (30mL)
4 slice (3/4 oz ea) (84g)
1/2 lbs (227g)
4 slice (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Put the ham, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mayonnaise on the other slice of bread and place it mayonnaise-down on top of the ham/cheese/lettuce/tomato.
3
That's how you make a sandwich.
lunch prep - 2 days
1. Smoked salmon stuffed avocado
541cal, 19p, 4c, 44f (per meal)
1/2 tsp (3mL)
1 oz (28g)
1 1/2 oz (42g)
1 avocado(s) (201g)
1
Chop the smoked salmon into pieces.
2
Add salmon to a bowl with the goat cheese. Mix with a fork until the mixture is uniform.
3
Stuff the holes of the avocado with the smoked salmon mixture.
4
Top with a drizzle of lemon juice and add pepper to taste.
5
Serve immediately.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
dinner prep - 1 days
1. Lemon pepper chicken breast
666cal, 114p, 3c, 21f (per meal)
1 tbsp (8g)
1/2 tbsp (8mL)
18 oz (504g)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Olive oil drizzled sugar snap peas
82cal, 3p, 4c, 5f (per meal)
1 tsp (5mL)
2/3 cup (96g)
1/2 dash (0g)
1/2 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Sweet potato wedges
347cal, 5p, 48c, 11f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
snack prep - 2 days
2. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
2. Celery and peanut butter
109cal, 4p, 3c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Clean celery and slice to desired lengths
2
spread peanut butter along center
dinner prep - 2 days
1. Turkey burrito bowl
927cal, 61p, 65c, 41f (per meal)
1 1/2 tbsp (23mL)
3/4 lbs (340g)
3/4 cup shredded (35g)
3 tbsp (36g)
6 tbsp (98g)
3/4 cup shredded (84g)
3/4 can(s) (329g)
3/4 pouch (~5.6 oz) (119g)
3 tbsp, chopped (30g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare rice mix according to package.
2
Meanwhile, heat the oil over medium-high heat; add onions and cook and stir until they start to soften, 5 minutes.
3
Add ground turkey and a dash of salt to the pan and cook. Stir and mash occasionally until turkey is browned and cooked through. Add beans and heat through.
4
Once rice is done, make a bowl with the turkey and bean mixture, rice mix, salsa, cheese, sour cream, and lettuce. Serve.
lunch prep - 1 days
1. Basic chicken breast tenderloins
523cal, 88p, 0c, 19f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Season tenderloins with salt, pepper, or your favorite seasoning blend.
2
Stove: Heat oil in a skillet or grill pan over medium heat and cook tenderloins for 3-4 minutes per side until golden brown and cooked through. Oven: Preheat the oven to 400°F (200°C), place tenderloins on a baking sheet, and bake for 15-20 minutes or until internal temperature reaches 165°F (74°C).
2. Couscous
301cal, 11p, 60c, 1f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Buttered sugar snap peas
322cal, 8p, 12c, 23f (per meal)
2 cup (288g)
2 tbsp (27g)
1 1/2 dash (1g)
1 1/2 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Basic chicken & spinach salad
913cal, 120p, 11c, 41f (per meal)
1/2 cup (135mL)
2 tbsp (30mL)
2 1/4 lbs (1021g)
12 cup(s) (360g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
2. Mashed sweet potatoes
183cal, 3p, 36c, 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.
snack prep - 3 days
1. Green protein shake
261cal, 27p, 28c, 1f (per meal)
1 scoop (1/3 cup ea) (31g)
1 orange (154g)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1/2 medium (7" to 7-7/8" long) (59g)
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.
breakfast prep - 2 days
1. Basic scrambled eggs
318cal, 25p, 1c, 24f (per meal)
1
Beat eggs 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. Season with salt/pepper.
3. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1 clove (3g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
dinner prep - 2 days
1. Chicken thighs and mushrooms
591cal, 42p, 3c, 45f (per meal)
2 thigh (6 oz ea) (340g)
2 dash (0g)
1 tbsp (14g)
1/2 cup(s) (119mL)
2 dash (1g)
1/2 lbs (227g)
2 tbsp (30mL)
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Buttered sugar snap peas
107cal, 3p, 4c, 8f (per meal)
1 1/3 cup (192g)
4 tsp (18g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
3. Mashed sweet potatoes with butter
374cal, 5p, 54c, 11f (per meal)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
930cal, 86p, 16c, 58f (per meal)
13 1/3 oz (378g)
1/4 tsp (1g)
1 tsp, ground (1g)
2 1/2 tsp (18g)
1 1/4 tbsp (19g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Couscous
201cal, 7p, 40c, 0f (per meal)
1/3 box (5.8 oz) (55g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.