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
Breakfast: 411 Cal
- 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.
- Oats should be prepared using 1 part oats, 2 parts water by volume
Main: 796 Cal
- 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.
- 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.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- Wash, slice or chop and enjoy.
Main: 605 Cal
- 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!
- 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.
Snack: 657 Cal
- Combine all ingredients in blender and blend until smooth.
- Place sliced bread into toaster and enjoy.
- Eat out of package as a snack or add as a topping to any salad.
Snack: 286 Cal
- Pour milk into glass and enjoy.
- Slice cantaloupe according to preference and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 408 Cal
- Add cereal and milk to a bowl
- 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.
- Wash with warm water before eating
Day 2
Breakfast: 311 Cal
- Put Cheerios in a bowl add milk.
- Remove stems, wash and enjoy.
Main: 540 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- 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.
- 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.
Main: 796 Cal
- 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.
- 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.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- Wash, slice or chop and enjoy.
Snack: 481 Cal
- Add cereal and milk to a bowl
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack: 444 Cal
- Eat out of package as a snack or add as a topping to any salad.
- Slice cantaloupe according to preference and enjoy.
Snack: 614 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
- Combine all ingredients in blender and blend until smooth.
Day 3
Breakfast: 659 Cal
- Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
- Add to salads, granola, smoothies, or toast.
- Add cereal and milk to a bowl
Main: 557 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Main: 781 Cal
- 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.
- 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.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- Wash, slice or chop and enjoy.
Snack: 396 Cal
- Remove stem and wash before eating
Snack: 423 Cal
- Eat out of package as a snack or add as a topping to any salad.
- Pour milk into glass and enjoy.
Snack: 317 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
Day 4
Breakfast: 654 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Combine all ingredients in blender and blend until smooth.
Main: 855 Cal
- 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
- 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.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Main: 547 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Snack: 347 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
Snack: 408 Cal
- Add cereal and milk to a bowl
- 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.
- Wash with warm water before eating
Snack: 355 Cal
- Eat out of package as a snack or add as a topping to any salad.
- Slice cantaloupe according to preference and enjoy.
Day 5
Breakfast: 579 Cal
- Add cereal and milk to a bowl
Main: 528 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- 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.
- Wash, slice or chop and enjoy.
Main: 810 Cal
- 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.
- Mix ingredients in bowl and serve.
- 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
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
- Remove the peel and pit the slice and enjoy
- Slice cantaloupe according to preference and enjoy.
Snack: 543 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
- Combine all ingredients in blender and blend until smooth.
Snack: 356 Cal
- Eat out of package as a snack or add as a topping to any salad.
Day 6
Breakfast: 659 Cal
- Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
- Add to salads, granola, smoothies, or toast.
- Add cereal and milk to a bowl
Main: 789 Cal
- 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.
- 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.
- 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!
Main: 547 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Snack: 555 Cal
- Combine all ingredients in blender and blend until smooth.
- Place sliced bread into toaster and enjoy.
- Eat out of package as a snack or add as a topping to any salad.
Snack: 186 Cal
- Wash berries with warm water before eating
Snack: 434 Cal
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Day 7
Breakfast: 590 Cal
- 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.
- Add cereal and milk to a bowl
Main: 785 Cal
- 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.
- 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.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- Wash, slice or chop and enjoy.
Main: 478 Cal
- 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
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Snack: 543 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
- Combine all ingredients in blender and blend until smooth.
Snack: 355 Cal
- Eat out of package as a snack or add as a topping to any salad.
- Slice cantaloupe according to preference and enjoy.
Snack: 373 Cal
- 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
-
Apple (2 cup, quartered or chopped)
-
Banana (2.77 cup, mashed)
-
Dried Cranberries (1.87 cup)
-
Grapes (18.75 grape)
-
Kiwi (0.77 cup, sliced)
-
Orange (1.34 cup sections, without membranes)
-
Pear (2.89 cup, slices)
-
Plum (0.61 cup, sliced)
-
Raisins (0.78 cup, packed)
-
Strawberries (2.6 cup, halves)
-
Strawberries (4.58 cup, thawed)
-
Clementines (2 fruit)
-
Yellow Onion (2.29 oz)
-
Honeydew Melon (2.06 cup, diced (approx 20 pieces per cup))
-
Blueberries (2.11 cup)
-
Mango (0.76 cup pieces)
-
Berries (0.95 cup, halves)
-
Avocados (3.8 cup, cubes)
-
Blackberries (0.69 cup)
-
Cantaloupe (5.44 cup, balls)
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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