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 (3300cal, 246g protein, 200g net carbs, 143g fat, 55g fiber per day) cannot be customized.
Day 1
3275cal, 235g protein, 280g net carbs, 102g fat, 73g fiber
2 toast(s) (386cal, 17p, 36c, 13f)
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
18 2/3 oz (659cal, 118p, 3c, 20f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 slice(s) (227cal, 8p, 24c, 10f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 1/2 serving(s) (962cal, 44p, 117c, 20f)
3 1/2 serving(s) (237cal, 5p, 15c, 16f)
Day 2
3275cal, 320g protein, 173g net carbs, 126g fat, 43g fiber
2 toast(s) (386cal, 17p, 36c, 13f)
2 2/3 egg(s) (190cal, 15p, 1c, 14f)
18 2/3 oz (659cal, 118p, 3c, 20f)
1 2/3 serving(s) (289cal, 20p, 42c, 1f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 slice(s) (227cal, 8p, 24c, 10f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 apple(s) (105cal, 1p, 21c, 0f)
16 oz (724cal, 106p, 11c, 26f)
2 serving(s) (484cal, 28p, 13c, 34f)
Day 3
3275cal, 246g protein, 171g net carbs, 160g fat, 42g fiber
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 kiwi (94cal, 2p, 16c, 1f)
1 2/3 serving(s) (507cal, 67p, 6c, 23f)
33 1/3 chips (257cal, 2p, 22c, 17f)
1 serving(s) (351cal, 4p, 4c, 30f)
16 oz (724cal, 106p, 11c, 26f)
2 serving(s) (484cal, 28p, 13c, 34f)
Day 4
3275cal, 219g protein, 207g net carbs, 151g fat, 56g fiber
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 kiwi (94cal, 2p, 16c, 1f)
1 2/3 serving(s) (507cal, 67p, 6c, 23f)
33 1/3 chips (257cal, 2p, 22c, 17f)
1 serving(s) (351cal, 4p, 4c, 30f)
1 1/2 serving(s) (718cal, 71p, 14c, 37f)
2 can(s) (494cal, 36p, 46c, 14f)
Day 5
3300cal, 243g protein, 267g net carbs, 109g fat, 69g fiber
1 1/4 serving(s) (287cal, 22p, 22c, 10f)
1/6 cup(s) (153cal, 6p, 3c, 12f)
2 kiwi (94cal, 2p, 16c, 1f)
20 oz (740cal, 127p, 3c, 24f)
3 carrots(s) (158cal, 2p, 15c, 8f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
2 serving(s) (342cal, 18p, 25c, 14f)
Day 6
3325cal, 238g protein, 179g net carbs, 156g fat, 66g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 stick(s) (165cal, 13p, 3c, 11f)
16 oz (635cal, 101p, 0c, 26f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
25 chips (193cal, 1p, 16c, 13f)
1 1/2 serving(s) (859cal, 40p, 76c, 31f)
2 serving(s) (342cal, 18p, 25c, 14f)
Day 7
3300cal, 222g protein, 122g net carbs, 197g fat, 36g fiber
1/2 serving(s) (287cal, 20p, 2c, 22f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 stick(s) (165cal, 13p, 3c, 11f)
16 oz (635cal, 101p, 0c, 26f)
2 1/2 tomato(es) (149cal, 2p, 6c, 12f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
1 1/2 cup(s) (105cal, 3p, 9c, 1f)
1 serving(s) (183cal, 9p, 3c, 15f)
25 chips (193cal, 1p, 16c, 13f)
1 1/2 serving(s) (764cal, 37p, 14c, 61f)
1 1/2 serving(s) (394cal, 6p, 30c, 24f)
Grocery List (57 items)
Vegetables and Vegetable Products
Fresh spinach
7 cup(s) (215g)
Carrots
11 1/2 medium (701g)
Garlic
8 1/2 clove(s) (26g)
Onion
3 medium (2-1/2" dia) (349g)
Raw celery
1 1/4 stalk, medium (7-1/2" - 8" long) (50g)
Bell pepper
3 large (522g)
Tomatoes
8 1/2 medium whole (2-3/5" dia) (1061g)
Beets, precooked (canned or refrigerated)
8 beets (2" dia, sphere) (400g)
Edamame, frozen, shelled
2 cup (236g)
Legumes and Legume Products
Refried beans
1 cup (242g)
White beans, canned
1 1/4 can(s) (549g)
Lentils, raw
2 cup (368g)
Roasted peanuts
1/2 cup (73g)
Black beans
3 tbsp (45g)
Chickpeas, canned
1 1/2 can (672g)
Other
Guacamole, store-bought
1/2 lbs (216g)
Mixed greens
11 1/2 cup (345g)
Sweet potato chips
116 2/3 chips (165g)
Nutritional yeast
1 tbsp (4g)
Chickpea pasta
6 oz (170g)
Ground beef (20% fat)
6 oz (170g)
Diced tomatoes with green chiles
1/4 lbs (106g)
Baked Products
Bread
9 oz (256g)
Fats and Oils
Oil
1/3 lbs (162mL)
Salad dressing
10 1/4 tbsp (154mL)
Marinade sauce
56 tsp (281mL)
Balsamic vinaigrette
4 oz (120mL)
Olive oil
1/2 oz (20mL)
Dairy and Egg Products
Eggs
14 1/2 medium (635g)
Butter
1/3 stick (39g)
Whole milk
5 cup (1200mL)
Cheese
4 tbsp, shredded (28g)
Fresh mozzarella cheese
1/2 lbs (227g)
Lowfat greek yogurt
2 cup (525g)
String cheese
4 stick (112g)
Cream cheese
2 1/4 oz (64g)
Fruits and Fruit Juices
Apples
2 medium (3" dia) (364g)
Raisins
1 1/2 cup, packed (248g)
Kiwi
6 fruit (414g)
Blackberries
4 cup (567g)
Avocados
2 1/2 avocado(s) (477g)
Lemon juice
2 tsp (10mL)
Soups, Sauces, and Gravies
Vegetable broth
5/8 cup(s) (mL)
Salsa verde
1 1/2 tbsp (24g)
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Beef broth
1 cup (226mL)
Poultry Products
Boneless skinless chicken breast, raw
9 1/2 lbs (4219g)
Spices and Herbs
Salt
4 dash (3g)
Taco seasoning mix
2 3/4 tbsp (24g)
Fresh basil
4 tbsp, chopped (11g)
Ground cumin
1/2 tbsp (3g)
Lemon pepper
1 1/4 tbsp (9g)
Beverages
Water
7 2/3 cup(s) (1818mL)
Breakfast Cereals
Granola
1 cup (84g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
3 oz (81g)
Pork Products
Bacon
4 slice(s) (40g)
Snacks
Tortilla chips
1 1/2 oz (43g)
breakfast prep - 2 days
1. Southwest avocado toast
385 cals, 17p, 36c, 13f (per meal)
1/4 cup(s) (8g)
1/2 cup (121g)
4 tbsp (62g)
2 slice(s) (64g)
1
Toast bread, if desired. Heat refried beans by transferring them to a microwave-safe bowl and microwaving for 1-3 minutes, stirring halfway through.
2
Spread refried beans over bread and top with guacamole and spinach. Serve.
2. Basic scrambled eggs
190 cals, 15p, 1c, 14f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
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.
snack prep - 2 days
1. Toast with butter
225 cals, 8p, 24c, 10f (per meal)
3. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
dinner prep - 1 days
1. White bean cassoulet
960 cals, 44p, 117c, 20f (per meal)
2 1/2 clove(s) (8g)
1 1/4 tbsp (19mL)
5/8 cup(s) (mL)
1 1/4 can(s) (549g)
1 1/4 medium (2-1/2" dia) (138g)
1 1/4 stalk, medium (7-1/2" - 8" long) (50g)
2 1/2 large (180g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Heat oil in a saucepan over medium-high heat. Add carrot, celery, onion, garlic, and some salt and pepper. Cook until softened, 5-8 minutes.
3
Stir in beans and broth. Bring to a simmer then turn off the heat.
4
Transfer bean mixture to a baking dish. Bake until browned and bubbling, 18-25 minutes.
5
Serve.
2. Simple mixed greens salad
235 cals, 5p, 15c, 17f (per meal)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 2 days
1. Marinaded chicken breast
660 cals, 118p, 3c, 20f (per meal)
Recipe has been scaled from original by 2.33x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
3. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. 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. Southwest chicken
725 cals, 106p, 11c, 26f (per meal)
4 tsp (20mL)
4 tbsp, shredded (28g)
2 tbsp (17g)
2 lbs (896g)
4 medium (476g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rub taco seasoning evenly over all sides of chicken.
2
Heat oil in a skillet over medium heat.
3
Add chicken to skillet and cook about 6-10 minutes on each side or until completely cooked. Remove and set aside.
4
Add the sliced peppers into the skillet and cook for about 5 minutes until softened.
5
Plate peppers and chicken and sprinkle cheese on top.
6
Serve.
2. Simple mozzarella and tomato salad
485 cals, 28p, 13c, 34f (per meal)
1 1/2 large whole (3" dia) (273g)
4 oz (113g)
2 tbsp (30mL)
2 tbsp, chopped (5g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
snack prep - 3 days
breakfast prep - 3 days
1. Blackberry & granola parfait
285 cals, 22p, 22c, 10f (per meal)
Recipe has been scaled from original by 3.75x. 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.
2. Kiwi
95 cals, 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.
lunch prep - 2 days
1. Basic chicken & spinach salad
505 cals, 67p, 6c, 23f (per meal)
5 tbsp (75mL)
1 tbsp (17mL)
1 1/4 lbs (567g)
6 2/3 cup(s) (200g)
Recipe has been scaled from original by 1.67x. 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. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. Sweet potato chips
255 cals, 2p, 22c, 17f (per meal)
66 2/3 chips (95g)
Recipe has been scaled from original by 3.33x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
dinner prep - 1 days
1. Salsa verde chicken salad
720 cals, 71p, 14c, 37f (per meal)
1/2 lbs (255g)
1/2 tbsp (8mL)
2 1/4 cup (68g)
3 slices (75g)
3 tbsp (22g)
3 tbsp (45g)
1/2 tbsp (3g)
1 1/2 tbsp (24g)
3/4 roma tomato (60g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rub chicken with oil, cumin, and a pinch of salt. Fry in a skillet or grill pan for about 10 minutes on each side or until chicken is cooked through but still moist. Remove chicken from skillet to cool.
2
Add the black beans into the skillet and cook until they are just warmed through, a couple of minutes. Remove from heat and set aside.
3
When chicken is cool enough to handle, chop it into bite-sized pieces.
4
Add mixed greens to a bowl and arrange the chicken, beans, avocado, and tomatoes on top. Gently toss the salad. Top with pumpkin seeds and salsa verde. Serve.
2. Chunky canned soup (non-creamy)
495 cals, 36p, 46c, 14f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Lemon pepper chicken breast
740 cals, 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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. Roasted carrots
160 cals, 2p, 15c, 8f (per meal)
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
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
dinner prep - 2 days
1. Chickpea & chickpea pasta
860 cals, 40p, 76c, 31f (per meal)
1 tbsp (4g)
1 1/2 tbsp (21g)
1 1/2 tbsp (23mL)
6 clove(s) (18g)
1 1/2 can (672g)
6 oz (170g)
1 1/2 medium (2-1/2" dia) (165g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook chickpea pasta according to package instructions. Drain and set aside.
2
Meanwhile, heat oil in a skillet over medium heat. Add onion and garlic and cook until softened, 5-8 minutes. Add chickpeas and some salt and pepper. Fry until golden, another 5-8 minutes.
3
Add butter to the skillet. Once melted, add pasta and toss until pasta is coated.
4
Stir in nutritional yeast. Season with salt and pepper to taste. Serve.
2. Edamame & beet salad
340 cals, 18p, 25c, 14f (per meal)
4 tbsp (60mL)
8 beets (2" dia, sphere) (400g)
2 cup (236g)
4 cup (120g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
snack prep - 2 days
1. Blackberries
105 cals, 3p, 9c, 1f (per meal)
3 cup (432g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
2. Sweet potato chips
195 cals, 1p, 16c, 13f (per meal)
50 chips (71g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
breakfast prep - 2 days
1. Southwest bacon omelet
285 cals, 20p, 2c, 22f (per meal)
2 large (100g)
2 slice(s) (20g)
1 tsp (5mL)
1 tbsp, diced (9g)
1 tbsp chopped (10g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs with some salt and pepper in small bowl until blended.
2
Heat oil in a skillet over medium-high heat until hot. Tilt the pan to coat bottom.
3
Pour in egg mixture.
4
Gently push cooked portions from edges toward the center so that uncooked eggs can reach the hot pan surface.
5
Continue cooking, tilting pan and gently moving cooked portions as needed.
6
After a couple minutes add the bell pepper, onion, and bacon to one half of the omelet.
7
Continue cooking until no raw egg remains, then fold omelet in half and slide onto a plate.
3. Basic fried eggs
160 cals, 13p, 1c, 12f (per meal)
lunch prep - 2 days
1. Basic chicken breast
635 cals, 101p, 0c, 26f (per meal)
Recipe has been scaled from original by 2x. 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. 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. Roasted tomatoes
150 cals, 2p, 6c, 12f (per meal)
Recipe has been scaled from original by 1.25x. 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. Taco soup
765 cals, 37p, 14c, 61f (per meal)
6 oz (170g)
2 1/4 oz (64g)
1/4 lbs (106g)
3/8 small (28g)
3/8 small (26g)
1 cup (225mL)
1 tsp (6mL)
3/4 tbsp (6g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in large pot over medium heat. Add in onion and bell pepper. Cook for a few minutes until softened.
2
Add in beef and cook until browned.
3
Add in cream cheese, taco seasoning, and diced tomatoes. Stir thoroughly until cream cheese has totally incorporated and no clumps are left.
4
Add in broth and bring to a simmer, uncovered, for 10 minutes.
5
Adjust thickness of soup to your liking by adding water or letting it simmer longer.
6
Serve.
2. Chips and guacamole
395 cals, 6p, 30c, 25f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Serve guacamole with the tortilla chips.