3100 Calorie Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 3100 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
3077
Protein
179.7 g
Fat
86.9 g
Carbohydrates
424.7 g

Breakfast: 773 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Remove stem and wash before eating
Ingredients

Main: 535 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!

Main: 592 Cal

Ingredients
Show Instructions...
  • Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  • Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  • Add salt, chilli powder, cumin; stir another 10 seconds.
  • Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  • Spoon chili into bowl and enjoy!
Ingredients
Show Instructions...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Snack: 482 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients
Show Instructions...
  • Wash and enjoy.

Snack: 462 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Snack: 233 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Peel and enjoy.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Day 2

Calories
3057
Protein
165.2 g
Fat
97.6 g
Carbohydrates
414.3 g

Breakfast: 580 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Add cereal and milk to a bowl

Main: 583 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Ingredients

Main: 576 Cal

Ingredients
Show Instructions...
  • Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  • Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  • Add salt, chilli powder, cumin; stir another 10 seconds.
  • Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  • Spoon chili into bowl and enjoy!
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 500 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 462 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Snack: 356 Cal

Ingredients
Show Instructions...
  • Place sliced bread into toaster and enjoy.
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.

Day 3

Calories
3053
Protein
198.2 g
Fat
97.1 g
Carbohydrates
376.2 g

Breakfast: 580 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Add cereal and milk to a bowl

Main: 535 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!

Main: 812 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Ingredients
Show Instructions...
  • Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  • Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  • Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!

Snack: 481 Cal

Ingredients
Show Instructions...
  • Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Ingredients
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 288 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Slice and serve!
Show Instructions...
  • Wash and dry whole melon
  • Cut both ends off, stand melon on one of cut ends, and cut in half.
  • Cut both halves in half again, so there are four pieces.
  • Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Snack: 357 Cal

Ingredients
Show Instructions...
  • Enjoy
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.

Day 4

Calories
3030
Protein
176.1 g
Fat
97.8 g
Carbohydrates
395.3 g

Breakfast: 580 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Add cereal and milk to a bowl

Main: 621 Cal

Ingredients
Show Instructions...
  • Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
  • Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
  • Add salt, chilli powder, cumin; stir another 10 seconds.
  • Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
  • Spoon chili into bowl and enjoy!
Ingredients
Show Instructions...
  • Preheat oven to 375 degrees.
  • Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
  • Shake salt and pepper into the bowl and toss gently until evenly coated.
  • Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
  • Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
  • Serve warm or at room temperature, as a side dish.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Main: 890 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Ingredients
Show Instructions...
  • Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slice. Place three slices of ham on one slice of bread, add other slice, cut in half, and enjoy.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 539 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients
Show Instructions...
  • Wash and enjoy.

Snack: 292 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Snack: 108 Cal

Ingredients
Show Instructions...
  • Wash berries with warm water before eating
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 5

Calories
3028
Protein
193 g
Fat
83.8 g
Carbohydrates
405.6 g

Breakfast: 580 Cal

Ingredients
Show Instructions...
  • Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
  • Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
  • Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Add cereal and milk to a bowl

Main: 535 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!

Main: 684 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 240 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Remove stem and wash before eating
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Snack: 491 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
Show Instructions...
  • Slice and serve!

Snack: 498 Cal

Show Instructions...
  • Enjoy
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.

Day 6

Calories
3064
Protein
166.4 g
Fat
94.7 g
Carbohydrates
424.5 g

Breakfast: 419 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Main: 812 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Main: 974 Cal

Ingredients
Show Instructions...
  • In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
  • Drizzle vinaigrette and toss the salad.
  • Slice or chop grilled chicken breasts, and add it on top of the salad
Ingredients
Show Instructions...
  • Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  • Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  • Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients

Snack: 404 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Slice and serve!

Snack: 222 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Wash before eating.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 233 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Peel and enjoy.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Day 7

Calories
3054
Protein
182.4 g
Fat
97.9 g
Carbohydrates
394.5 g

Breakfast: 419 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.

Main: 535 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  • Optional: add garlic and olive oil for taste.
Ingredients
Show Instructions...
  • Add peas and a small amount of water into a medium saucepan.
  • Simmer until most of the water has evaporated.
  • Strain and serve!

Main: 854 Cal

Ingredients
Show Instructions...
  • Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
  • Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Ingredients
Show Instructions...
  • Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
  • Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
  • Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!
Show Instructions...
  • Wash and enjoy.

Snack: 429 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 427 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Remove stem and wash before eating
Ingredients

Snack: 390 Cal

Ingredients
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

  • Ham (3 slice)

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Finfish and Shellfish Products

Legumes and Legume Products

Baked Products

Beef Products

Pork Products

  • Pork Chop (13.95 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Cereal Grains and Pasta

Breakfast Cereals

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