3600 Calorie Meal Plan
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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 3600 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: 308 Cal
- Wash with warm water before eating
- Remove stems, wash and enjoy.
Main: 409 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
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- 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: 843 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.
- Wash, slice or chop and enjoy.
Main: 568 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- 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.
Snack: 536 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 519 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 383 Cal
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
- Dip crackers into hummus and enjoy.
Day 2
Breakfast: 330 Cal
- Put Cheerios in a bowl add milk.
- Remove stems, wash and enjoy.
Main: 801 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.
- Wash, slice or chop and enjoy.
Main: 547 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- 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.
Main: 597 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 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.
- 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.
Snack: 434 Cal
- Combine all ingredients in blender and blend until smooth.
- Add to salads, granola, smoothies, or toast.
Snack: 670 Cal
- Wash with warm water before eating
- Spread peanut butter onto cracker with a butterknife and enjoy.
Snack: 232 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Day 3
Breakfast: 282 Cal
- Wash with warm water before eating
- Remove stems, wash and enjoy.
Main: 730 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- 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: 586 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: 843 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.
- Wash, slice or chop and enjoy.
Snack: 148 Cal
- Place sliced bread into toaster and enjoy.
Snack: 434 Cal
- Combine all ingredients in blender and blend until smooth.
- Add to salads, granola, smoothies, or toast.
Snack: 536 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 4
Breakfast: 308 Cal
- Wash with warm water before eating
- Remove stems, wash and enjoy.
Main: 601 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Mix ingredients in bowl and serve.
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
Main: 768 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- 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: 683 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.
- Wash, slice or chop and enjoy.
Snack: 434 Cal
- Combine all ingredients in blender and blend until smooth.
- Add to salads, granola, smoothies, or toast.
Snack: 536 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 5
Breakfast: 432 Cal
- Put Cheerios in a bowl add milk.
- Wash with warm water before eating
Main: 365 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
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- 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: 759 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Mix ingredients in bowl and serve.
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
Main: 484 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Wash, slice or chop and enjoy.
Snack: 493 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
- Spread peanut butter onto cracker with a butterknife and enjoy.
Snack: 519 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 510 Cal
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 6
Breakfast: 592 Cal
- Put Cheerios in a bowl add milk.
Main: 409 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
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- 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: 508 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 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 carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 801 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.
- Wash, slice or chop and enjoy.
Snack: 519 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Snack: 440 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 341 Cal
- Wash with warm water before eating
- Add to salads, granola, smoothies, or toast.
Day 7
Breakfast: 399 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Remove stems, wash and enjoy.
- Place sliced bread into toaster and enjoy.
Main: 380 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
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- 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: 684 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- 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.
Main: 801 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.
- Wash, slice or chop and enjoy.
Snack: 232 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack: 664 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
Snack: 434 Cal
- Combine all ingredients in blender and blend until smooth.
- Add to salads, granola, smoothies, or toast.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Soups, Sauces, and Gravies
Fruits and Fruit Juices
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Beverages
Finfish and Shellfish Products
Legumes and Legume Products
Baked Products
Pork Products
-
Pork Chop (11.86 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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