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 (3175cal, 224g protein, 148g net carbs, 168g fat, 45g fiber per day) cannot be customized.
Day 1
3200cal, 204g protein, 145g net carbs, 184g fat, 33g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container(s) (181cal, 8p, 32c, 2f)
2 serving(s) (937cal, 64p, 22c, 63f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
13 1/3 oz (778cal, 60p, 1c, 59f)
3 1/2 serving(s) (348cal, 13p, 8c, 25f)
Day 2
3200cal, 204g protein, 145g net carbs, 184g fat, 33g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container(s) (181cal, 8p, 32c, 2f)
2 serving(s) (937cal, 64p, 22c, 63f)
1 serving(s) (174cal, 12p, 25c, 1f)
1 serving(s) (229cal, 18p, 17c, 8f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
13 1/3 oz (778cal, 60p, 1c, 59f)
3 1/2 serving(s) (348cal, 13p, 8c, 25f)
Day 3
3150cal, 229g protein, 183g net carbs, 149g fat, 42g fiber
1 serving(s) (263cal, 25p, 18c, 9f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 container(s) (181cal, 8p, 32c, 2f)
3 link (771cal, 42p, 9c, 63f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 2/3 serving(s) (97cal, 1p, 15c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
3 serving(s) (998cal, 119p, 59c, 25f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 4
3150cal, 249g protein, 148g net carbs, 153g fat, 44g fiber
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
1 bar(s) (204cal, 10p, 12c, 12f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
3 link (771cal, 42p, 9c, 63f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
3 egg(s) (208cal, 19p, 1c, 14f)
1 2/3 serving(s) (97cal, 1p, 15c, 1f)
3/4 cup(s) (112cal, 6p, 9c, 6f)
3 serving(s) (998cal, 119p, 59c, 25f)
2 serving(s) (136cal, 3p, 8c, 9f)
Day 5
3175cal, 201g protein, 160g net carbs, 168g fat, 52g fiber
1 1/2 serving(s) (280cal, 42p, 19c, 3f)
1 bar(s) (204cal, 10p, 12c, 12f)
3/4 cup(s) (52cal, 2p, 5c, 1f)
1 1/2 serving(s) (844cal, 35p, 18c, 68f)
3 stick(s) (248cal, 20p, 5c, 17f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
1 chop(s) (345cal, 40p, 2c, 20f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
1 3/4 serving(s) (352cal, 12p, 69c, 1f)
Day 6
3200cal, 240g protein, 128g net carbs, 168g fat, 56g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 container (131cal, 14p, 13c, 3f)
1 slice(s) (168cal, 5p, 13c, 9f)
2 sandwich(es) (907cal, 78p, 50c, 40f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 serving(s) (1091cal, 102p, 15c, 60f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Day 7
3200cal, 240g protein, 128g net carbs, 168g fat, 56g fiber
1 serving(s) (219cal, 16p, 7c, 13f)
1 container (131cal, 14p, 13c, 3f)
1 slice(s) (168cal, 5p, 13c, 9f)
2 sandwich(es) (907cal, 78p, 50c, 40f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 1/2 serving(s) (1091cal, 102p, 15c, 60f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
Grocery List (59 items)
Fruits and Fruit Juices
Apples
3 medium (3" dia) (546g)
Blackberries
2 cup (288g)
Grapes
3 1/3 cup (307g)
Lemon
1 1/4 small (73g)
Avocados
6 3/4 avocado(s) (1357g)
Canned pineapple
3/4 cup, chunks (136g)
Lemon juice
5/8 fl oz (19mL)
Lime juice
1 3/4 fl oz (55mL)
Baked Products
Bread
14 2/3 oz (416g)
Dairy and Egg Products
Eggs
15 3/4 medium (692g)
Lowfat greek yogurt
2 1/2 cup (700g)
Lowfat flavored yogurt
3 container (6 oz) (510g)
Whole milk
1 1/2 cup (360mL)
Low fat cottage cheese (1% milkfat)
4 1/2 cup (1017g)
Fresh mozzarella cheese
1/4 lbs (128g)
String cheese
3 stick (84g)
Sliced cheese
8 slice (2/3 oz ea) (152g)
Spices and Herbs
Cinnamon
1/4 tbsp (2g)
Black pepper
1/4 oz (6g)
Salt
3/4 oz (20g)
Paprika
1/4 tbsp (2g)
Thyme, dried
1/4 tbsp, leaves (1g)
Balsamic vinegar
2 tsp (10mL)
Rosemary, dried
4 dash (1g)
Dijon mustard
4 tbsp (60g)
Garlic powder
4 dash (2g)
Breakfast Cereals
Granola
1/2 cup (45g)
Nut and Seed Products
Walnuts
2 3/4 oz (79g)
Vegetables and Vegetable Products
Garlic
7 1/2 clove(s) (23g)
Fresh spinach
28 cup(s) (840g)
Beets, precooked (canned or refrigerated)
7 beets (2" dia, sphere) (350g)
Broccoli
2 cup chopped (182g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Frozen broccoli
1 1/2 package (426g)
Kale leaves
10 1/3 oz (293g)
Collard greens
1 1/3 lbs (605g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (936g)
Onion
1 medium (2-1/2" dia) (118g)
Pickles
16 slices (112g)
Fats and Oils
Olive oil
1/4 lbs (112mL)
Oil
2 1/2 oz (75mL)
Salad dressing
14 tbsp (210mL)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (67mL)
Other
Chicken, drumsticks, with skin
1 2/3 lbs (756g)
Mixed greens
17 cup (510g)
Italian pork sausage, raw
6 link (646g)
Ranch dressing mix
1/8 packet (1 oz) (4g)
Cottage cheese & fruit cup
2 container (340g)
Beverages
Water
2 1/2 cup (576mL)
Legumes and Legume Products
Lentils, raw
1/2 cup (96g)
Roasted peanuts
6 tbsp (55g)
Beef Products
Sirloin steak, raw
1 1/4 lbs (567g)
Pork Products
Pork tenderloin, raw
2 1/4 lbs (1021g)
Pork loin chops, boneless, raw
1 chop (185g)
Snacks
High-protein granola bar
2 bar (80g)
Sweets
Honey
2 tbsp (42g)
Cereal Grains and Pasta
Instant couscous, flavored
5/8 box (5.8 oz) (96g)
Finfish and Shellfish Products
Canned tuna
5 can (860g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 lbs (454g)
breakfast prep - 3 days
1. Cinnamon french toast with yogurt dip
265 cals, 25p, 18c, 9f (per meal)
1 slice(s) (32g)
1 extra large (56g)
2 dash (1g)
1/2 cup (140g)
1
Crack the egg into a bowl and whisk with a fork until well combined.
2
Spray a skillet with a non-stick spray and place skillet over medium heat.
3
Dredge the bread in the egg until fully coated and soaked.
4
Place bread in skillet and cook for about a minute or two on each side until golden.
5
Remove bread and sprinkle with cinnamon and serve with the yogurt as a dipping sauce.
2. Lowfat yogurt
180 cals, 8p, 32c, 2f (per meal)
1 container (6 oz) (170g)
snack prep - 2 days
1. Blackberry & granola parfait
230 cals, 18p, 17c, 8f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Layer the ingredients to your liking, or just mix together.
2
You can store in fridge overnight or take with you on the go, but granola will not stay as crunchy if it's mixed throughout.
dinner prep - 2 days
1. Buffalo drumsticks
780 cals, 60p, 1c, 59f (per meal)
1/4 cup (67mL)
2 1/2 tsp (13mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
1 2/3 lbs (756g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Simple sauteed spinach
350 cals, 13p, 8c, 25f (per meal)
3 1/2 clove (11g)
1 tsp, ground (2g)
1 tsp (5g)
1/4 cup (53mL)
28 cup(s) (840g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 2 days
1. Steak and beet salad
935 cals, 64p, 22c, 63f (per meal)
2 tbsp (30mL)
4 beets (2" dia, sphere) (200g)
1/2 cup (120mL)
2 cup chopped (182g)
6 cup (180g)
1 1/4 lbs (567g)
Recipe has been scaled from original by 4x. 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. 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.
dinner prep - 2 days
1. Pork-broccoli-sweet potato bowl
1000 cals, 119p, 59c, 25f (per meal)
1/4 tbsp (2g)
3 sweetpotato, 5" long (630g)
1 1/2 package (426g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
2 1/4 lbs (1021g)
2 tbsp (30mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple mixed greens salad
135 cals, 3p, 8c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
snack prep - 2 days
1. Boiled eggs
210 cals, 19p, 1c, 14f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
lunch prep - 2 days
1. Italian sausage
770 cals, 42p, 9c, 63f (per meal)
6 link (646g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cook sausage via skillet or oven. Skillet: Place sausage in a skillet add water to ½" depth. Bring to a simmer and cover. Simmer for 12 minutes. Remove lid and continue to simmer until water evaporates and sausage browns. Oven: Place sausage on a foil-lined baking sheet. Place in cold oven and turn heat to 350°F (180°C). Cook for 25-35 minutes or until no longer pink inside.
2. Simple kale & avocado salad
290 cals, 6p, 12c, 19f (per meal)
1 1/4 bunch (213g)
1 1/4 small (73g)
1 1/4 avocado(s) (251g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 2 days
1. Cottage cheese and pineapple
280 cals, 43p, 19c, 4f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
2. Blackberries
50 cals, 2p, 5c, 1f (per meal)
1 1/2 cup (216g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
3. High-protein granola bar
205 cals, 10p, 12c, 12f (per meal)
1 bar (40g)
lunch prep - 1 days
1. Beet & mozzarella salad
845 cals, 35p, 18c, 68f (per meal)
3 beets (2" dia, sphere) (150g)
1/4 lbs (128g)
4 tbsp, chopped (29g)
1 1/2 tbsp (23mL)
3/4 tbsp (11mL)
1/4 tbsp, leaves (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the olive oil, lemon juice, thyme and salt/pepper to taste. Set aside.
2
In a larger bowl, toss the beets, mozzarella, and walnuts together. Top with dressing and serve.
snack prep - 3 days
1. 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.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (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.
dinner prep - 1 days
1. Ranch pork chops
345 cals, 40p, 2c, 20f (per meal)
1/8 packet (1 oz) (4g)
1/2 tbsp (8mL)
1 chop (185g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Spread oil evenly over all pork chops.
3
Sprinkle ranch mix powder over all sides of the pork chops and rub in until chops are fully coated.
4
Place chops in a baking dish and cook for 10-15 minutes or until pork is fully cooked.
5
Serve!
2. Couscous
350 cals, 12p, 70c, 1f (per meal)
5/8 box (5.8 oz) (96g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
3. Garlic collard greens
425 cals, 19p, 12c, 22f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
220 cals, 16p, 7c, 13f (per meal)
3 tbsp (45mL)
1 tsp (5mL)
2 dash (0g)
1/2 cup, chopped (90g)
2 extra large (112g)
1 cup, chopped (40g)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
2. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
3. Cottage cheese & fruit cup
130 cals, 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 - 2 days
1. Avocado tuna salad
1090 cals, 102p, 15c, 60f (per meal)
2 1/2 avocado(s) (503g)
5 tsp (25mL)
5 dash (2g)
5 dash (1g)
5 cup (150g)
1 1/4 small (88g)
5 can (860g)
1 1/4 cup, chopped (225g)
Recipe has been scaled from original by 5x. 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.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 2 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.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.