3200 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 3200 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
3163
Protein
172.1 g
Fat
100.8 g
Carbohydrates
425.4 g

Breakfast: 411 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
  • Ham (87.5 g)
Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash and enjoy.

Main: 796 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.
Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 605 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...
  • Wash before eating.

Snack: 657 Cal

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

Snack: 286 Cal

Ingredients
Show Instructions...
  • Pour milk into glass and enjoy.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 408 Cal

Show Instructions...
  • Add cereal and milk to a bowl
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.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Day 2

Calories
3186
Protein
176.3 g
Fat
102.1 g
Carbohydrates
432.8 g

Breakfast: 311 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Main: 540 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...
  • 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 beans into a pot of boiling salted water, boil for six to eight minutes.
  • Place beans in a bowl of cold water, rinse and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 796 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.
Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 481 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash and 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.

Snack: 444 Cal

Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients

Snack: 614 Cal

Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.
Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Day 3

Calories
3133
Protein
190.6 g
Fat
98.1 g
Carbohydrates
402.6 g

Breakfast: 659 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Add cereal and milk to a bowl

Main: 557 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...
  • Mix ingredients in bowl and serve.
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.
Show Instructions...
  • Wash and enjoy.

Main: 781 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.
Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 396 Cal

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

Snack: 423 Cal

Ingredients
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.

Snack: 317 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Wash and enjoy.
Ingredients

Day 4

Calories
3166
Protein
171.7 g
Fat
100.8 g
Carbohydrates
430.8 g

Breakfast: 654 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...
  • Combine all ingredients in blender and blend until smooth.

Main: 855 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
Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 547 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...
  • Mix ingredients in bowl and serve.
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.
Show Instructions...
  • Wash and enjoy.

Snack: 347 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Show Instructions...
  • Peel and enjoy.

Snack: 408 Cal

Show Instructions...
  • Add cereal and milk to a bowl
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.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Snack: 355 Cal

Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients

Day 5

Calories
3168
Protein
176.1 g
Fat
95.9 g
Carbohydrates
432.6 g

Breakfast: 579 Cal

Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash and enjoy.

Main: 528 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...
  • 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.
Show Instructions...
  • Wash, slice or chop and enjoy.
Show Instructions...
  • Wash and enjoy.

Main: 810 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...
  • Mix ingredients in bowl and serve.
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: 352 Cal

Ingredients
Show Instructions...
  • Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Ingredients
Show Instructions...
  • Remove the peel and pit the slice and enjoy
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.

Snack: 543 Cal

Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Snack: 356 Cal

Ingredients
Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Day 6

Calories
3170
Protein
182.3 g
Fat
101.9 g
Carbohydrates
405.8 g

Breakfast: 659 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Show Instructions...
  • Add cereal and milk to a bowl

Main: 789 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...
  • Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
  • Cook in the microwave for 5 minutes.
  • Carefully remove paper towel, and enjoy!
Ingredients
Show Instructions...
  • Wash before eating.

Main: 547 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...
  • Mix ingredients in bowl and serve.
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.
Show Instructions...
  • Wash and enjoy.

Snack: 555 Cal

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

Snack: 186 Cal

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

Snack: 434 Cal

Ingredients
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...
  • Wash berries and enjoy.

Day 7

Calories
3124
Protein
188.7 g
Fat
101.7 g
Carbohydrates
399.1 g

Breakfast: 590 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
  • Ham (87.5 g)
Show Instructions...
  • Add cereal and milk to a bowl
Ingredients
Show Instructions...
  • Wash before eating.

Main: 785 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.
Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.
Show Instructions...
  • Wash, slice or chop and enjoy.

Main: 478 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 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 carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.

Snack: 543 Cal

Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Snack: 355 Cal

Show Instructions...
  • Eat out of package as a snack or add as a topping to any salad.
Ingredients
Show Instructions...
  • Slice cantaloupe according to preference and enjoy.
Ingredients

Snack: 373 Cal

Ingredients
Ingredients
Show Instructions...
  • Remove stem and wash before eating

Grocery List

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

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 (17.44 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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