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 (3250cal, 257g protein, 246g net carbs, 121g fat, 40g fiber per day) cannot be customized.
Day 1
3325cal, 272g protein, 142g net carbs, 167g fat, 43g fiber
2 sandwich(es) (991cal, 78p, 48c, 51f)
10 cracker(s) (169cal, 3p, 22c, 7f)
21 oz (1049cal, 140p, 14c, 43f)
1 serving(s) (98cal, 4p, 7c, 3f)
Day 2
3425cal, 247g protein, 204g net carbs, 161g fat, 41g fiber
2 sandwich(es) (991cal, 78p, 48c, 51f)
10 cracker(s) (169cal, 3p, 22c, 7f)
16 oz (760cal, 110p, 22c, 26f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
Day 3
3350cal, 281g protein, 247g net carbs, 119g fat, 43g fiber
13 1/3 oz (529cal, 84p, 0c, 22f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 1/3 serving(s) (322cal, 19p, 9c, 23f)
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
16 oz (760cal, 110p, 22c, 26f)
1 serving(s) (98cal, 4p, 7c, 3f)
1 1/2 serving(s) (374cal, 5p, 54c, 11f)
Day 4
3350cal, 237g protein, 283g net carbs, 124g fat, 37g fiber
2 wrap(s) (1103cal, 74p, 67c, 58f)
1 1/2 serving(s) (113cal, 2p, 8c, 7f)
2 1/2 slice(s) (284cal, 10p, 30c, 12f)
2 egg(s) (139cal, 13p, 1c, 10f)
2 sandwich(es) (948cal, 103p, 85c, 20f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 serving(s) (142cal, 8p, 5c, 9f)
Day 5
3400cal, 247g protein, 344g net carbs, 96g fat, 43g fiber
1 sandwich(es) (381cal, 22p, 25c, 19f)
1 pear(s) (113cal, 1p, 22c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
3 pita sandwich(es) (1026cal, 78p, 91c, 33f)
1 can(s) (211cal, 4p, 42c, 1f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
10 chips (77cal, 1p, 7c, 5f)
2 sandwich(es) (948cal, 103p, 85c, 20f)
3 carrot(s) (81cal, 2p, 12c, 0f)
1 serving(s) (142cal, 8p, 5c, 9f)
Day 6
2975cal, 256g protein, 249g net carbs, 91g fat, 37g fiber
1 sandwich(es) (381cal, 22p, 25c, 19f)
1 pear(s) (113cal, 1p, 22c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
15 oz (684cal, 100p, 21c, 22f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
10 chips (77cal, 1p, 7c, 5f)
3 1/2 serving(s) (658cal, 92p, 20c, 23f)
3 serving(s) (530cal, 8p, 79c, 14f)
Day 7
2975cal, 256g protein, 249g net carbs, 91g fat, 37g fiber
1 sandwich(es) (381cal, 22p, 25c, 19f)
1 pear(s) (113cal, 1p, 22c, 0f)
2/3 cup(s) (99cal, 5p, 8c, 5f)
15 oz (684cal, 100p, 21c, 22f)
1 1/2 pita bread(s) (117cal, 4p, 21c, 1f)
2 nectarine(s) (140cal, 3p, 25c, 1f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
10 chips (77cal, 1p, 7c, 5f)
3 1/2 serving(s) (658cal, 92p, 20c, 23f)
3 serving(s) (530cal, 8p, 79c, 14f)
Grocery List (56 items)
Nut and Seed Products
Sunflower kernels
1/4 lbs (128g)
Mixed nuts
1/2 cup (67g)
Fruits and Fruit Juices
Grapes
4 cup (368g)
Green olives
21 large (92g)
Pears
7 medium (1246g)
Nectarine
6 medium (2-1/2" dia) (852g)
Finfish and Shellfish Products
Canned tuna
2 1/4 lbs (1021g)
Baked Products
Crackers
40 crackers (140g)
Bread
1 1/3 lbs (608g)
Hamburger buns
4 bun(s) (204g)
Flour tortillas
2 tortilla (approx 10" dia) (144g)
Pita bread
3/4 package (234g)
Bread crumbs
10 tbsp (68g)
Vegetables and Vegetable Products
Tomatoes
7 medium whole (2-3/5" dia) (879g)
Carrots
6 3/4 medium (412g)
Romaine lettuce
1 1/2 hearts (750g)
Raw celery
3 stalk, small (5" long) (51g)
Sweet potatoes
7 1/3 sweetpotato, 5" long (1538g)
Cucumber
15 slices (105g)
Garlic
11 clove(s) (33g)
Sweet pickles
1/2 cup, chopped (70g)
Fats and Oils
Olive oil
2 1/3 oz (74mL)
Salad dressing
1/4 cup (68mL)
Mayonnaise
1/2 cup (135mL)
Oil
2 oz (59mL)
Balsamic vinaigrette
1 1/2 oz (40mL)
Ranch dressing
3 tbsp (45mL)
Spices and Herbs
Salt
1/2 oz (14g)
Black pepper
2 1/2 g (2g)
Chili powder
3 1/2 tsp (9g)
Fresh basil
3/4 oz (22g)
Crushed red pepper
1 tsp (2g)
Garlic powder
1 tsp (3g)
Paprika
1 tsp (2g)
Cajun seasoning
1 3/4 tsp (4g)
Red wine vinegar
1/4 cup (53mL)
Capers
1/4 cup, drained (30g)
Poultry Products
Boneless skinless chicken breast, raw
10 lbs (4416g)
Dairy and Egg Products
Butter
3/4 stick (85g)
Eggs
10 large (500g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Fresh mozzarella cheese
1/3 lbs (132g)
Whole milk
2 cup (480mL)
Nonfat greek yogurt, plain
6 tbsp (105g)
Low fat cottage cheese (1% milkfat)
2 1/4 cup (509g)
Other
Teriyaki sauce
1 cup (240mL)
Mixed greens
1 package (5.5 oz) (171g)
Coleslaw mix
2 1/2 cup (225g)
Guacamole, store-bought
6 tbsp (93g)
Sweet potato chips
30 chips (43g)
Diced tomatoes with green chiles
1 3/4 can (~10 oz) (490g)
Cereal Grains and Pasta
Quinoa, uncooked
1/2 cup (85g)
Beverages
Water
1 cup(s) (239mL)
Sweets
Honey
5 oz (147g)
Sausages and Luncheon Meats
Ham cold cuts
2/3 lbs (298g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1 can (10.5 oz) (298g)
breakfast prep - 2 days
snack prep - 2 days
1. Tuna and crackers
285 cals, 21p, 23c, 12f (per meal)
dinner prep - 1 days
1. Baked chicken with tomatoes & olives
1050 cals, 140p, 14c, 43f (per meal)
21 cherry tomatoes (357g)
3 1/2 tsp (18mL)
1 tsp (5g)
21 large (92g)
1 tsp (1g)
3 1/2 tsp (9g)
1 1/3 lbs (595g)
21 leaves (11g)
Recipe has been scaled from original by 3.5x. 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. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
3/4 tbsp (11mL)
1/2 medium whole (2-3/5" dia) (62g)
1/4 medium (15g)
1/2 hearts (250g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
lunch prep - 2 days
1. Tuna salad sandwich
990 cals, 78p, 48c, 51f (per meal)
4 slice (128g)
3 tbsp (45mL)
2 dash (0g)
1 stalk, small (5" long) (17g)
2 dash (1g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Crackers
170 cals, 3p, 22c, 7f (per meal)
20 crackers (70g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 2 days
1. Teriyaki chicken
760 cals, 110p, 22c, 26f (per meal)
2 tbsp (30mL)
1 cup (240mL)
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. Mashed sweet potatoes with butter
375 cals, 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.
3. Simple salad with tomatoes and carrots
100 cals, 4p, 7c, 3f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
snack prep - 2 days
1. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
2. Boiled eggs
140 cals, 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.
breakfast prep - 2 days
1. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
lunch prep - 1 days
1. Basic chicken breast
530 cals, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.83x. 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. Simple mozzarella and tomato salad
320 cals, 19p, 9c, 23f (per meal)
1 large whole (3" dia) (182g)
2 2/3 oz (76g)
4 tsp (20mL)
4 tsp, chopped (4g)
Recipe has been scaled from original by 0.33x. 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.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 2 days
1. Hot honey chicken sandwich
950 cals, 103p, 85c, 20f (per meal)
1 tsp (5mL)
1/2 cup (45g)
4 dash (1g)
2 tbsp (42g)
2 bun(s) (102g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet or grill pan. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
2
In a small bowl, add the honey. Microwave for 5-10 seconds to warm the honey. Add the crushed red pepper and a pinch of salt/pepper. Feel free to adjust crushed pepper amount depending on your preferred spice level. Mix well and pour over the chicken to coat.
3
Add chicken to the bun and top with coleslaw. Serve.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
3. Carrot sticks
80 cals, 2p, 12c, 0f (per meal)
6 medium (366g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Tuna salad wrap
1105 cals, 74p, 67c, 58f (per meal)
10 oz (284g)
3 tbsp (45mL)
2 dash (0g)
1 stalk, small (5" long) (17g)
2 dash (1g)
2 tortilla (approx 10" dia) (144g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over the tortilla and wrap it.
2. Simple mixed greens and tomato salad
115 cals, 2p, 8c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
breakfast prep - 3 days
1. Egg & guac sandwich
380 cals, 22p, 25c, 19f (per meal)
1
Toast bread, if desired.
2
Heat oil in a small skillet over medium heat and add in eggs. Crack some pepper over the egg and fry until they are cooked to your liking.
3
Create the sandwich by placing eggs on one slice of toast and guacamole spread over the other.
4
Serve.
lunch prep - 1 days
1. Ham & coleslaw pita sandwich
1025 cals, 78p, 91c, 33f (per meal)
3 tbsp (45mL)
3 pita, medium (5" dia) (150g)
6 tbsp (105g)
15 slices (105g)
1 1/2 cup (135g)
2/3 lbs (298g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, toss the coleslaw mix with the greek yogurt and ranch dressing. Season with some salt and pepper.
2
Split pita open and stuff with ham, coleslaw, and cucumber.
3
Serve.
2. Tomato soup
210 cals, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
snack prep - 3 days
1. Nectarine
140 cals, 3p, 25c, 1f (per meal)
6 medium (2-1/2" dia) (852g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
2. Sweet potato chips
75 cals, 1p, 7c, 5f (per meal)
30 chips (43g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
3. Cottage cheese & honey
185 cals, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 4.5x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Chicken piquant
660 cals, 92p, 20c, 23f (per meal)
1 3/4 tsp (4g)
1 3/4 lbs (794g)
3 1/2 clove(s) (11g)
1/4 cup (53mL)
1 3/4 tbsp (26mL)
1 3/4 can (~10 oz) (490g)
1/2 cup, chopped (70g)
1/4 cup, drained (30g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Season the chicken with the cajun seasoning.
2
Heat oil in a skillet over medium-heat. Cook chicken in the hot oil until browned, about 2 minutes per side. Add diced tomatoes with green chile peppers, pickles, vinegar, capers, and garlic to chicken; simmer until chicken is no longer pink in the center, about 10 minutes more. Serve.
2. Sweet potato fries
530 cals, 8p, 79c, 14f (per meal)
2 lbs (908g)
2 tbsp (30mL)
1 tsp (3g)
1 tsp (2g)
1 tsp (6g)
4 dash, ground (1g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
lunch prep - 2 days
1. Easy garlic chicken
685 cals, 100p, 21c, 22f (per meal)
30 oz (851g)
2 1/2 tbsp (36g)
10 tbsp (68g)
7 1/2 clove(s) (23g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Pita bread
115 cals, 4p, 21c, 1f (per meal)
3 pita, small (4" dia) (84g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in a warm oven or toaster oven.