3300 calorie macro meal plan
In just a few clicks, generate your own 3300 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 (3325cals, 243g protein, 189g net carbs, 158g fat 42g fiber per day) cannot be customized.
Day 1
3275cals, 248g protein, 186g net carbs, 155g fat 40g fiber per day
1 serving(s) (500cal, 43p, 8c, 28f)
2 container(s) (310cal, 25p, 33c, 8f)
3/8 cup(s) (348cal, 9p, 17c, 27f)
1 bar (245cal, 20p, 26c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 kiwi (94cal, 2p, 16c, 1f)
16 oz (760cal, 110p, 22c, 26f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
Day 2
3275cals, 309g protein, 186g net carbs, 127g fat 37g fiber per day
20 oz (740cal, 127p, 3c, 24f)
2 tomato(es) (119cal, 2p, 5c, 9f)
3/4 cups, cooked (278cal, 9p, 50c, 2f)
1 bar (245cal, 20p, 26c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 kiwi (94cal, 2p, 16c, 1f)
16 oz (760cal, 110p, 22c, 26f)
1 2/3 serving(s) (391cal, 5p, 11c, 31f)
Day 3
3350cals, 219g protein, 278g net carbs, 137g fat 33g fiber per day
2 sandwich(es) (911cal, 78p, 77c, 31f)
3 1/2 serving(s) (203cal, 2p, 32c, 1f)
1 bar (245cal, 20p, 26c, 5f)
1 egg(s) (69cal, 6p, 0c, 5f)
2 kiwi (94cal, 2p, 16c, 1f)
10 2/3 oz (612cal, 73p, 3c, 34f)
1 2/3 serving(s) (405cal, 6p, 61c, 15f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Day 4
3250cals, 215g protein, 182g net carbs, 161g fat 52g fiber per day
2 1/2 serving(s) (507cal, 36p, 17c, 31f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
2 sandwich(es) (911cal, 78p, 77c, 31f)
3 1/2 serving(s) (203cal, 2p, 32c, 1f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
3 half pepper(s) (683cal, 61p, 13c, 36f)
3/8 cup(s) (370cal, 13p, 5c, 30f)
Day 5
3375cals, 235g protein, 149g net carbs, 185g fat 47g fiber per day
2 1/2 serving(s) (507cal, 36p, 17c, 31f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
12 oz (876cal, 78p, 6c, 59f)
1 serving(s) (230cal, 5p, 9c, 15f)
1 1/3 serving(s) (227cal, 10p, 14c, 11f)
1 2/3 cup(s) (248cal, 13p, 20c, 13f)
16 oz (593cal, 81p, 0c, 30f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 6
3375cals, 229g protein, 164g net carbs, 182g fat 40g fiber per day
7 slice(s) (354cal, 25p, 1c, 28f)
1 packet(s) (276cal, 10p, 38c, 8f)
12 oz (876cal, 78p, 6c, 59f)
1 serving(s) (230cal, 5p, 9c, 15f)
3 serving(s) (206cal, 5p, 11c, 14f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
16 oz (593cal, 81p, 0c, 30f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 7
3325cals, 243g protein, 178g net carbs, 163g fat 45g fiber per day
7 slice(s) (354cal, 25p, 1c, 28f)
1 packet(s) (276cal, 10p, 38c, 8f)
12 oz (599cal, 80p, 8c, 25f)
2 serving(s) (498cal, 7p, 72c, 15f)
3 serving(s) (206cal, 5p, 11c, 14f)
1/8 cup(s) (104cal, 3p, 5c, 8f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
Grocery List (53 items)
Dairy and Egg Products
Kefir, flavored
6 cup (1440mL)
Eggs
13 large (650g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Butter
1/3 stick (36g)
Parmesan cheese
2 2/3 tbsp (13g)
Whole milk
6 cup(s) (1459mL)
Low fat cottage cheese (1% milkfat)
1 cup (226g)
Nut and Seed Products
Sunflower kernels
1/4 lbs (128g)
Roasted cashews
1 cup, halves and whole (126g)
Almonds
6 3/4 tbsp, whole (60g)
Other
Protein bar (20g protein)
3 bar (150g)
Teriyaki sauce
1 cup (240mL)
Farro
6 tbsp (78g)
Mixed greens
2 1/4 cup (68g)
Fruits and Fruit Juices
Kiwi
6 fruit (414g)
Avocados
6 avocado(s) (1214g)
Lime juice
3 1/2 fl oz (109mL)
Grapes
7 cup (644g)
Lemon
1 2/3 large (142g)
Green olives
5/8 can (~6 oz) (117g)
Spices and Herbs
Black pepper
1/4 oz (7g)
Salt
1 oz (30g)
Garlic powder
1/2 tbsp (4g)
Lemon pepper
1 1/4 tbsp (9g)
Rosemary, dried
3 g (3g)
Balsamic vinegar
5 tsp (25mL)
Fresh basil
12 leaves (6g)
Chili powder
2 tsp (5g)
Fats and Oils
Olive oil
5 oz (157mL)
Oil
2 2/3 oz (80mL)
Caesar salad dressing
2 3/4 tbsp (39g)
Ranch dressing
2 2/3 tbsp (40mL)
Vegetables and Vegetable Products
Tomatoes
13 1/4 medium whole (2-3/5" dia) (1629g)
Onion
1 1/2 medium (2-1/2" dia) (156g)
Brussels sprouts
5 sprouts (95g)
Romaine lettuce
4 leaf inner (24g)
Kale leaves
1 1/2 lbs (710g)
Bell pepper
3 1/2 large (563g)
Garlic
3 clove(s) (9g)
Sweet potatoes
6 sweetpotato, 5" long (1260g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/2 lbs (2949g)
Chicken thighs, with bone and skin, raw
4 thigh (6 oz ea) (680g)
Beverages
Water
5 cup (1152mL)
Cereal Grains and Pasta
Long-grain white rice
6 3/4 tbsp (77g)
Baked Products
Hamburger buns
4 bun(s) (204g)
Soups, Sauces, and Gravies
Barbecue sauce
1/2 cup (136g)
Chicken broth
1/2 cup(s) (mL)
Legumes and Legume Products
Hummus
14 tbsp (216g)
Finfish and Shellfish Products
Canned tuna
3 3/4 can (645g)
Cod, raw
2 lbs (907g)
Sweets
Honey
4 tsp (28g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Pork Products
Bacon
14 slice(s) (140g)
breakfast prep - 3 days
1. Kefir
300cal, 16p, 49c, 4f (per meal)
6 cup (1440mL)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
snack prep - 3 days
2. Kiwi
94cal, 2p, 16c, 1f (per meal)
6 fruit (414g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Slice the kiwi and serve.
3. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
3 large (150g)
Recipe has been scaled from original by 1.5x. 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.
dinner prep - 2 days
1. Teriyaki chicken
760cal, 110p, 22c, 26f (per meal)
1 cup (240mL)
2 tbsp (30mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Tomato and avocado salad
391cal, 5p, 11c, 31f (per meal)
1 tsp, ground (2g)
1 tsp (5g)
1 tsp (3g)
2 1/2 tsp (13mL)
1 2/3 medium whole (2-3/5" dia) (205g)
1 2/3 avocado(s) (335g)
1/4 cup (50mL)
1/4 cup minced (50g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
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.
lunch prep - 1 days
1. Chicken avocado salad
500cal, 43p, 8c, 28f (per meal)
5 sprouts (95g)
2 tsp (10mL)
2 tsp (10mL)
1/2 avocado(s) (101g)
1 tbsp chopped (10g)
6 oz (170g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Roasted cashews
348cal, 9p, 17c, 27f (per meal)
6 2/3 tbsp, halves and whole (57g)
3. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 1 days
1. Lemon pepper chicken breast
740cal, 127p, 3c, 24f (per meal)
1 1/4 tbsp (9g)
2 tsp (9mL)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. 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. Farro
278cal, 9p, 50c, 2f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Follow package instructions if they differ. Bring salted water to a boil. Add farro, return to a boil, then reduce heat to medium-high and cook uncovered for about 30 minutes, until soft. Drain and serve.
3. Roasted tomatoes
119cal, 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.
dinner prep - 1 days
1. Caesar chicken breasts
612cal, 73p, 3c, 34f (per meal)
2 2/3 tbsp (13g)
2 2/3 tbsp (39g)
2/3 lbs (302g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Pour Caesar dressing into a baking dish large enough to fit the chicken in one layer.
3
Place the chicken in dressing and flip to coat.
4
Bake for 20-25 minutes until chicken is cooked through.
5
Remove the dish from the oven, set broiler to high, sprinkle the chicken with parmesan cheese, and broil until cheese is melted and golden, about 1-2 minutes. Serve.
2. Roasted tomatoes
238cal, 3p, 10c, 19f (per meal)
3. Buttery white rice
405cal, 6p, 61c, 15f (per meal)
6 2/3 tbsp (77g)
5/6 cup(s) (198mL)
1/2 tsp (3g)
1 1/4 tbsp (18g)
1/4 tsp, ground (0g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 2 days
1. Shredded bbq & ranch chicken sandwich
911cal, 78p, 77c, 31f (per meal)
1 1/2 lbs (680g)
4 tsp (20mL)
4 leaf inner (24g)
2 2/3 tbsp (40mL)
4 bun(s) (204g)
1/2 cup (136g)
Recipe has been scaled from original by 4x. 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.
3
Combine chicken and barbecue sauce in a bowl. Spread ranch dressing on the bun. Top with the chicken mixture and lettuce.
4
Serve.
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
507cal, 36p, 17c, 31f (per meal)
2 1/2 cup, chopped (100g)
5 large (250g)
1 1/4 cup, chopped (225g)
5 dash (1g)
2 1/2 tsp (13mL)
1/2 cup (113mL)
1 1/4 tsp (6mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
1. Bell pepper strips and hummus
227cal, 10p, 14c, 11f (per meal)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Cut bell pepper into strips.
2
Serve with hummus to dip in.
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
683cal, 61p, 13c, 37f (per meal)
3/8 small (26g)
1 1/2 large (246g)
1 1/2 dash (0g)
1 1/2 dash (1g)
1/2 tbsp (8mL)
3/4 avocado(s) (151g)
1 1/2 can (258g)
Recipe has been scaled from original by 1.5x. 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.
lunch prep - 2 days
1. Chicken thighs with lemon & olives
876cal, 78p, 6c, 59f (per meal)
1/2 cup(s) (mL)
1 small can (~2 oz) (64g)
1 large (84g)
1/2 tbsp (8mL)
1/2 tbsp (2g)
3 clove(s) (9g)
1 tsp, ground (2g)
4 dash (3g)
4 thigh (6 oz ea) (680g)
1
Pat chicken thighs dry with paper towels. Season with salt and pepper and place in a baking dish, skin side up.
2
Sprinkle with garlic and rosemary and drizzle with olive oil. Rub seasoning on all sides of the thighs. Tuck lemon wedges here and there. Let marinate for 15 minutes.
3
Heat oven to 375 F (190 C).
4
Put baking dish in oven, uncovered, and roast until skin lightly brown, about 20 minutes. Scatter olives over chicken and add broth. Cover tightly and bake for 1 hour, until meat is very tender.
5
Remove thighs and lemon wedges and arrange on a platter.
6
Pour pan juices into a saucepan and quickly skim fat from surface. Over high heat, simmer rapidly until reduced by half. Spoon juices over chicken and serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 small (58g)
1 bunch (170g)
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.
dinner prep - 2 days
1. Simple roasted cod
593cal, 81p, 0c, 30f (per meal)
1
Preheat your oven to 400°F (200°C).
2
Drizzle the olive oil over both sides of the cod fillets.
3
Season both sides of the fillets with salt, pepper, and any other preferred seasonings.
4
Place the cod fillets on a lined or greased baking sheet lined and roast the cod in the oven for about 10-12 minutes, or until the fish is opaque and flakes easily with a fork. The exact cooking time may vary depending on the thickness of the fillets. Serve.
2. Mashed sweet potatoes
366cal, 7p, 72c, 0f (per meal)
4 sweetpotato, 5" long (840g)
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 and serve.
3. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
4 dash, ground (1g)
4 dash (3g)
4 dash (2g)
1/2 tbsp (8mL)
1 medium whole (2-3/5" dia) (123g)
1 avocado(s) (201g)
2 tbsp (30mL)
2 tbsp minced (30g)
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.
snack prep - 2 days
1. Kale chips
206cal, 5p, 11c, 14f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (175 C). Line a baking sheet with parchment paper.
2
Trim the leaves from the stems and tear the leaves into bite sized pieces.
3
Wash the kale and dry completely (if still wet, it will greatly impact cooking results).
4
Drizzle olive oil over leaves (be conservative with the oil as too much can make the chips mushy).
5
Spread the leaves over the baking sheet and sprinkle with salt.
6
Bake about 10-15 minutes- until edges are browned but not burnt.
7
Serve
2. 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.
breakfast prep - 2 days
1. Bacon
354cal, 25p, 1c, 28f (per meal)
7 slice(s) (70g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Instant oatmeal with milk
276cal, 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.
dinner prep - 1 days
1. Avocado tuna salad
982cal, 91p, 13c, 54f (per meal)
1/2 cup, chopped (101g)
2 1/4 can (387g)
1/2 small (39g)
2 1/4 cup (68g)
1/4 tsp (0g)
1/4 tsp (1g)
3/4 tbsp (11mL)
1 avocado(s) (226g)
Recipe has been scaled from original by 2.25x. 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.
lunch prep - 1 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
12 leaves (6g)
3/4 lbs (340g)
2 tsp (5g)
4 dash (0g)
12 large (53g)
4 dash (3g)
2 tsp (10mL)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Mashed sweet potatoes with butter
498cal, 7p, 72c, 15f (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.