3400 calorie macro meal plan
In just a few clicks, generate your own 3400 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 (3400cals, 256g protein, 263g net carbs, 129g fat 41g fiber per day) cannot be customized.
Day 1
3400cals, 240g protein, 311g net carbs, 117g fat 39g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
1 container(s) (155cal, 12p, 16c, 4f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 wrap(s) (777cal, 53p, 63c, 31f)
1 cake(s) (240cal, 8p, 12c, 17f)
3 roll(s) (231cal, 8p, 40c, 4f)
1 serving(s) (408cal, 25p, 31c, 17f)
2 potato(es) (1039cal, 108p, 110c, 13f)
1 cup(s) (115cal, 2p, 25c, 1f)
Day 2
3400cals, 240g protein, 311g net carbs, 117g fat 39g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
1 container(s) (155cal, 12p, 16c, 4f)
1 bar(s) (204cal, 10p, 12c, 12f)
2 wrap(s) (777cal, 53p, 63c, 31f)
1 cake(s) (240cal, 8p, 12c, 17f)
3 roll(s) (231cal, 8p, 40c, 4f)
1 serving(s) (408cal, 25p, 31c, 17f)
2 potato(es) (1039cal, 108p, 110c, 13f)
1 cup(s) (115cal, 2p, 25c, 1f)
Day 3
3350cals, 293g protein, 201g net carbs, 133g fat 49g fiber per day
2 serving(s) (241cal, 13p, 1c, 19f)
1 container(s) (155cal, 12p, 16c, 4f)
1 bar(s) (204cal, 10p, 12c, 12f)
21 1/3 oz (790cal, 135p, 3c, 25f)
2 serving(s) (366cal, 7p, 72c, 0f)
1 1/4 cup(s) (193cal, 16p, 22c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 1/3 serving(s) (898cal, 92p, 45c, 33f)
1 serving(s) (235cal, 3p, 7c, 18f)
Day 4
3400cals, 320g protein, 230g net carbs, 113g fat 47g fiber per day
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 orange(s) (85cal, 1p, 16c, 0f)
21 1/3 oz (790cal, 135p, 3c, 25f)
2 serving(s) (366cal, 7p, 72c, 0f)
1 1/4 cup(s) (193cal, 16p, 22c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
15 oz (1059cal, 102p, 40c, 51f)
1/2 serving(s) (105cal, 1p, 12c, 5f)
Day 5
3425cals, 254g protein, 286g net carbs, 122g fat 43g fiber per day
1 1/2 serving(s) (391cal, 41p, 42c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 2/3 serving(s) (507cal, 67p, 6c, 23f)
4 stick(s) (331cal, 27p, 6c, 22f)
3 banana(s) (350cal, 4p, 72c, 1f)
1 1/4 cup(s) (193cal, 16p, 22c, 5f)
1 apple(s) (105cal, 1p, 21c, 0f)
1/4 cup(s) (175cal, 4p, 2c, 16f)
2 burger(s) (799cal, 74p, 57c, 30f)
1 serving(s) (179cal, 5p, 18c, 7f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 6
3400cals, 224g protein, 280g net carbs, 137g fat 37g fiber per day
12 oz (689cal, 82p, 3c, 39f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
2 burger(s) (799cal, 74p, 57c, 30f)
1 serving(s) (179cal, 5p, 18c, 7f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 7
3375cals, 221g protein, 219g net carbs, 163g fat 35g fiber per day
12 oz (689cal, 82p, 3c, 39f)
1 1/2 serving(s) (165cal, 7p, 15c, 6f)
1 1/2 serving(s) (315cal, 3p, 37c, 14f)
9 oz (886cal, 63p, 4c, 68f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
Grocery List (60 items)
Dairy and Egg Products
Eggs
10 large (500g)
Lowfat flavored greek yogurt
7 (5.3 oz ea) container(s) (1050g)
Nonfat greek yogurt, plain
3 container (480g)
Cheese
1/2 cup, shredded (56g)
Plain lowfat yogurt
3 3/4 cup (919g)
String cheese
4 stick (112g)
Whole milk
1 cup(s) (240mL)
Butter
1/4 stick (24g)
Parmesan cheese
6 tbsp (30g)
Fats and Oils
Oil
2 oz (62mL)
Olive oil
1/2 cup (115mL)
Salad dressing
2 1/2 tbsp (38mL)
Caesar salad dressing
6 tbsp (88g)
Vegetables and Vegetable Products
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Sweet potatoes
13 sweetpotato, 5" long (2695g)
Fresh spinach
8 1/3 cup(s) (250g)
Frozen broccoli
5/8 package (166g)
Tomatoes
1/2 medium whole (2-3/5" dia) (62g)
Onion
1 tbsp minced (15g)
Frozen corn kernels
3/4 cup (102g)
Lima beans, frozen
1 1/6 package (10 oz) (333g)
Cucumber
16 slices (112g)
Mushrooms
6 oz (170g)
Snacks
High-protein granola bar
3 bar (120g)
Rice cakes, any flavor
2 cakes (18g)
Small granola bar
8 bar (200g)
Legumes and Legume Products
Peanut butter
1/2 cup (128g)
Lentils, raw
1/3 cup (64g)
Spices and Herbs
Cinnamon
2 tsp (5g)
Mustard
2 2/3 tbsp (40g)
Paprika
1/4 tsp (1g)
Black pepper
5 g (5g)
Salt
2/3 oz (18g)
Garlic powder
2 dash (1g)
Lemon pepper
2 2/3 tbsp (18g)
Rosemary, dried
3 1/2 tsp (4g)
Fruits and Fruit Juices
Apples
6 medium (3" dia) (1059g)
Fruit juice
32 fl oz (960mL)
Avocados
1/2 avocado(s) (101g)
Lime juice
1 tbsp (15mL)
Orange
5 orange (770g)
Banana
4 1/2 medium (7" to 7-7/8" long) (531g)
Raspberries
32 raspberries (61g)
Poultry Products
Boneless skinless chicken breast, raw
7 lbs (3055g)
Chicken thighs, with bone and skin, raw
1 1/2 thigh (6 oz ea) (255g)
Soups, Sauces, and Gravies
Barbecue sauce
2/3 cup (190g)
Nut and Seed Products
Walnuts
1/4 lbs (103g)
Almonds
10 tbsp, slivered (68g)
Baked Products
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Roll
6 pan, dinner, or small roll (2" square, 2" high) (168g)
Hamburger buns
4 bun(s) (204g)
Sausages and Luncheon Meats
Turkey cold cuts
3/4 lbs (340g)
Beef Products
Ground beef (93% lean)
2 1/2 lbs (1078g)
Beverages
Protein powder, vanilla
3 scoop (1/3 cup ea) (93g)
Water
2 1/2 cup(s) (583mL)
Protein powder
4 tbsp (23g)
Finfish and Shellfish Products
Tilapia, raw
15 oz (420g)
Cereal Grains and Pasta
All-purpose flour
3/8 cup(s) (52g)
Other
Teriyaki sauce
4 tbsp (60mL)
Cacao nibs
4 tsp (13g)
breakfast prep - 3 days
1. Egg in an eggplant
241cal, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
3. Lowfat Greek yogurt
155cal, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
1. Apple and protein fruit dip
408cal, 25p, 31c, 17f (per meal)
2 tbsp (32g)
1 tsp (3g)
1 medium (3" dia) (182g)
1 container (170g)
1
Open Greek yogurt container and add the peanut butter and cinnamon (or mix together in a small bowl). Mix until well-combined.
2
Chop an apple into slices.
3
Dip the apple into the dip and enjoy.
dinner prep - 2 days
1. Bbq chicken stuffed sweet potatoes
1039cal, 108p, 110c, 13f (per meal)
2 lbs (896g)
2/3 cup (190g)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. 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. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
lunch prep - 2 days
1. Turkey walnut apple wrap
777cal, 53p, 63c, 31f (per meal)
4 tbsp, shredded (28g)
2 tbsp, chopped (14g)
1/2 small (2-3/4" dia) (75g)
2 tortilla (approx 7-8" dia) (98g)
1 cup(s) (30g)
4 tbsp (70g)
4 tsp (20g)
6 oz (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix together greek yogurt and mustard.
2
Add spinach, turkey, apple slices, cheese, walnuts to the tortilla. Top with yogurt dressing, roll up and serve.
2. Dinner roll
231cal, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Rice cakes with peanut butter
240cal, 8p, 12c, 17f (per meal)
1
Spread peanut butter over top of rice cake.
dinner prep - 1 days
1. Beef-broccoli-sweet potato bowl
898cal, 92p, 45c, 33f (per meal)
1 tsp (6mL)
14 oz (397g)
1/4 tsp (1g)
1 1/6 sweetpotato, 5" long (245g)
5/8 package (166g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes in oil and season with paprika and some salt/pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground beef in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the beef, broccoli, and sweet potatoes together. Serve with extra salt and pepper.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. 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.
snack prep - 3 days
lunch prep - 2 days
1. Lemon pepper chicken breast
790cal, 136p, 4c, 25f (per meal)
2 2/3 tbsp (18g)
4 tsp (20mL)
2 2/3 lbs (1195g)
Recipe has been scaled from original by 2.67x. 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. 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.
breakfast prep - 2 days
1. Green protein shake
391cal, 41p, 42c, 2f (per meal)
1 1/2 scoop (1/3 cup ea) (47g)
1 1/2 orange (231g)
1 1/2 cup(s) (45g)
3/8 cup(s) (89mL)
3/4 medium (7" to 7-7/8" long) (89g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
3. Boiled eggs
139cal, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. 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 - 1 days
1. Almond crusted tilapia
1059cal, 102p, 40c, 51f (per meal)
15 oz (420g)
10 tbsp, slivered (68g)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
3/8 cup(s) (52g)
Recipe has been scaled from original by 1.25x. 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. Roasted rosemary sweet potatoes
105cal, 1p, 12c, 5f (per meal)
4 dash (1g)
1 1/3 dash, ground (0g)
1 1/3 dash (1g)
1 tsp (5mL)
1/3 sweetpotato, 5" long (70g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
lunch prep - 1 days
1. Basic chicken & spinach salad
507cal, 67p, 6c, 23f (per meal)
2 1/2 tbsp (38mL)
1/2 tbsp (8mL)
10 oz (284g)
3 1/3 cup(s) (100g)
Recipe has been scaled from original by 0.83x. 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.
dinner prep - 2 days
1. Teriyaki burgers
799cal, 74p, 57c, 30f (per meal)
1 tsp (5mL)
4 bun(s) (204g)
4 tbsp (60mL)
16 slices (112g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Sweet potato wedges
174cal, 2p, 24c, 6f (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.
3. Sauteed corn & lima beans
179cal, 5p, 18c, 7f (per meal)
1 tbsp (15mL)
3/4 cup (102g)
3/4 cup (120g)
2 dash (2g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
snack prep - 2 days
1. Pumped up greek yogurt
411cal, 35p, 36c, 11f (per meal)
2 tsp (7g)
16 raspberries (30g)
2 tbsp (12g)
2 (5.3 oz ea) container(s) (300g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix Greek yogurt and protein powder together until smooth. Top with smashed raspberries and cacao nibs (optional). Serve.
breakfast prep - 2 days
lunch prep - 2 days
1. Caesar chicken breasts
689cal, 82p, 3c, 39f (per meal)
6 tbsp (30g)
6 tbsp (88g)
1 1/2 lbs (680g)
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
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 rosemary sweet potatoes
315cal, 4p, 37c, 14f (per meal)
1 tbsp (3g)
1 tsp, ground (2g)
1 tsp (6g)
2 tbsp (30mL)
2 sweetpotato, 5" long (420g)
1
Preheat oven to 425 F (220 C). Line a baking sheet with parchment paper.
2
Combine all ingredients in a medium mixing bowl and toss to coat.
3
Spread sweet potatoes evenly over the baking sheet.
4
Cook in the oven for about 30 minutes until golden.
5
Remove from oven and serve.
3. Buttered lima beans
165cal, 7p, 16c, 6f (per meal)
1 1/2 dash, ground (0g)
1 tbsp (14g)
3/4 package (10 oz) (213g)
3 dash (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 1 days
1. Chicken thighs and mushrooms
886cal, 63p, 4c, 68f (per meal)
1 1/2 thigh (6 oz ea) (255g)
1 1/2 dash (0g)
3/4 tbsp (11g)
3/8 cup(s) (89mL)
1 1/2 dash (1g)
6 oz (170g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
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. Lentils
231cal, 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.