3100 Calorie Meal Plan 

Are you looking to boost your energy levels, support your fitness goals, and nourish your body with wholesome meals? Look no further! Our 3100 calorie meal plan, carefully crafted by a dietitian, offers a delicious way to meet your nutritional needs while keeping you satisfied throughout the day.

3100-calorie diet plan overview

This 3100-calorie meal plan includes six well-balanced meals and offers 3118 calories, 191 grams of protein (25%), 414 grams of carbohydrates (53%), 91 grams of fat (26%), and 55 grams of fiber. 

  • Meal one: Overnight Oats 
  • Meal two: Turkey Bacon Egg Sandwich 
  • Meal three: Cottage Cheese and Peaches
  • Meal four: Salmon Salad Wrap Recipe
  • Meal five: Pork Chops, Broccoli, and Sweet Potatoes
  • Meal six: Cereal Honey and Berries

Who should follow a 3,100-calorie meal plan?

Caloric needs vary based on weight, age, gender, height, and activity level. An active young or middle-aged male may need 3100 calories, and female athletes or those with high physical activity may also benefit from a 3100-calorie meal plan.

What food should I eat to get 3100 calories a day?

Focus on consuming various foods from each of the five food groups, lean protein, whole grains, low-fat dairy, fruits, and vegetables. By eating different foods from each group, you cast the widest possible net to capture the most nutrients.  

This 3100-calorie diet provides about servings of dairy, four servings of whole grains, six servings of lean protein, four servings of fruit, and four servings of vegetables. 

What foods should I avoid when eating 3100 calories per day?

The foods you should avoid are those high in saturated fat, sodium, and added sugar. These ingredients are commonly used in highly processed food and contribute to health issues like cardiovascular disease, diabetes, and kidney disease.

Please note: This 3100-calorie meal plan includes dairy, eggs, gluten, and soy ingredients. It has been designed for individuals without any food allergies or dietary restrictions. If you have specific nutritional needs, please consult a dietitian for personalized guidance

3100-calorie meal plan example 

3100 calorie meal plan

Meal one: Overnight Oats 


Ingredients: Grams Volume/Quantity 
Oatmeal dry 50 g1.25 serving 
Milk 2%183 g¾ cups
Greek yogurt 2%57 g2 oz
Chia seed 15 g1.5 tbsp 
Mixed berries63 g½ cup
Whey protein 16 g½ scoop 
Vanilla extract ~2 g½ tsp 
Ground cinnamon ~1 g ½ tsp 
Honey 211 tbsp 


  1. In a medium-sized bowl or jar, combine the dry oatmeal, milk, Greek yogurt, and chia seeds. Stir well to ensure everything is thoroughly mixed.
  2. Next, add your whey protein to the mix. Be sure to stir well so that the protein is evenly distributed throughout.
  3. Now it’s time for flavor! Add your vanilla extract, ground cinnamon, and honey. Again, stir well to ensure everything is blended.
  4. Lastly, fold in your mixed berries. 
  5. Once everything is mixed, cover your bowl or jar and place it in the refrigerator overnight.
  6. In the morning, give your protein-packed overnight oats a good stir and enjoy!

Calories and macronutrients: 

55735 g80 g13 g12 g

Meal two: Turkey Bacon Egg Sandwich 


Ingredients: Grams Volume/Quantity 
Whole Eggs50 g 1 large 
Egg Whites61 g¼ cup 
Turkey Bacon57 g2 slice
Whole Grain English Muffin 66 g1 whole 
Low Fat Swiss Cheese28 g1 slice 
Tomato 27 g2 slices 
Spinach 28 g1 oz 
Banana 136 g1 large


  1. Prepare the ingredients: Gather all your ingredients. Wash the spinach and tomato, then slice the tomato.
  2. Cook the eggs: In a bowl, whisk together the whole egg and egg whites. Heat a non-stick pan over medium heat, pour in the egg mixture and cook until firm, flipping once. Set aside.
  3. Cook the turkey bacon: In the same pan, cook the turkey bacon slices until they are crispy. Set them aside on a paper towel to drain.
  4. Assemble the sandwich: Toast the whole grain English muffin. On the bottom half, place the cooked egg, followed by the turkey bacon slices. Add a slice of low-fat Swiss cheese on top. Layer on the spinach and tomato slices.
  5. Serve: Close the sandwich with the top half of the muffin. Serve it with a large banana on the side for a balanced meal. 

Calories and macronutrients: 

56337 g64 g20 g9 g

Meal three: Cottage Cheese and Peaches 


Ingredients: Grams Volume/Quantity 
Cottage cheese <2%226 g1 cup
Peaches (fresh or can) 150 g5 oz
Honey 211 tbsp 
Sliced almonds 28 g1 oz


  1. Start by taking 1 cup (226g) of cottage cheese, preferably below 2% fat for lower saturated fat. Place it in a bowl, creating a soft bed for your peaches.
  2. Next, take 5 oz (150g) of peaches – these can be fresh or from a can. If you’re using fresh peaches, make sure to wash them thoroughly and remove the pit. Slice them into small, bite-sized pieces and scatter them over the cottage cheese.
  3. Drizzle 1 tablespoon of honey over the peaches and cottage cheese. The honey will add a delightful sweetness that complements the tangy taste of the peaches and the creamy texture of the cottage cheese.
  4. To finish off, sprinkle 1 oz (28g) of sliced almonds on top. These will give your dish a wonderful crunch and elevate the overall taste. 

Calories and macronutrients: 

55831 g69 g20 g6.5 g

Meal four: Salmon Salad Wrap Recipe


Ingredients: Grams Volume/Quantity 
Canned salmon120 g4 oz
Greek yogurt 61 g¼ cup 
Cucumber74 g½ cup (chopped) 
Celery 25 g½ cup (chopped) 
Lemon NA½ lemon 
Lettuce NA2 slices
Tomato 20 g2 slices 
Onion48 g¼ cup 
Avocado 34 g¼ whole 
Dill Weed2 g¼ cup (chopped) 
Garlic powder3 g1 tsp 
Whole wheat tortilla 60 g8 inch 
Dried cranberries30 g1 oz


  1. Begin by draining the canned salmon and placing it in a large bowl.
  2. Add in the Greek yogurt, chopped cucumber, and celery to the bowl. Mix these ingredients until they’re well combined.
  3. Squeeze the juice from half a lemon into the mixture, adding a burst of fresh citrus flavor.
  4. Season with the dill weed, garlic powder, salt, and pepper. Give it a good stir to distribute the seasonings evenly.
  5. Lay out the whole wheat tortilla and start layering. Begin with the lettuce, then the slices of tomato and onion.
  6. Spoon the salmon mixture onto the vegetables. Add the diced avocado and sprinkle the dried cranberries across the top.
  7. Carefully roll the tortilla up, tucking in the sides as you go to keep the filling contained.
  8. Slice the wrap in half and serve immediately, or wrap it up.

Calories and macronutrients: 

54039 g69 g15 g10 g

Meal five: Pork Chops, Broccoli, and Sweet Potatoes


Ingredients: Grams Volume/Quantity 
Pork chop (loin) 85 g3 oz
Sweet potato 225 g~2 cups
Broccoli 150 g~1.5 cups 
Olive oil 14 g1 tbsp
Season NANA


  • Preheat your oven to 375°F (190°C).
  • Begin by seasoning the pork chop with your favorite herbs and spices. A simple mix of salt, pepper, and garlic powder works well.
  • Heat a skillet over medium-high heat and add .5 tablespoon of olive oil. Once heated, add the pork chop to the skillet and sear on both sides until browned (typically about 3-4 minutes on each side).
  • While the pork chop is searing, wash the sweet potato and broccoli. Cut the sweet potato into cubes and the broccoli into florets.
  • Once the pork chop is browned, transfer it to a baking sheet. Arrange the cubed sweet potato and broccoli florets around the pork chop on the baking sheet.
  • Drizzle the remaining olive oil over the vegetables and season with salt and pepper.
  • Place the baking sheet in the preheated oven and bake for about 20-25 minutes, or until the pork chop is cooked through and the vegetables are tender.
  • Once cooked, remove from the oven and let it rest for a few minutes before serving. Enjoy your balanced and nutritious meal!

Calories and macronutrients: 

55235 g61 g20 g12 g

Meal six: Cereal Honey and Berries


Ingredients: Grams Volume/Quantity 
Cheerios 42 g1.5 cups
Fat-free milk 245 g1 cup
Blueberries 74 g½ cup 
Honey 21 g1 tbsp


  1. Pour 1.5 cups of Cheerios into a breakfast bowl.
  2. Add half a cup of fresh blueberries to the bowl. 
  3. Drizzle 1 tablespoon of honey over the Cheerios and blueberries.
  4. Finally, pour 1 cup of fat-free milk into the bowl. 
  5. Give your cereal a good mix to ensure everything is well combined.
  6. And voila! Your Cereal Honey and Berries is ready to enjoy. 

Calories and macronutrients: 

34814 g71 g3 g6 g

Day summary: 

Calories: 3118
Protein: 191 g
Carbs: 414 g
Fats: 91 g
Fiber: 54 g
Sodium: 3300 mg
Saturated fat: 22 g

Frequently asked questions

What time should I eat to ensure I am getting 3100 calories?

3100 calories is a large volume of food and would be challenging to eat in two or even three sittings. Distributing your food group’s macros and calories throughout the day can make eating 3100 calories much more doable. 

What meals should I prepare ahead of time? 

It is ideal to prepare as many meals in advance as possible. Humans often choose the easiest path, but preparing in advance can align that path with your goals.

Final thoughts

This 3100 calorie meal plan includes six balanced meals to help make healthier food choices, but it does not account for other factors such as exercise, sleep, tracking, and weight management.

I have created a comprehensive guide called “Your First 30 Days: A Guide to Weight Loss and Building Muscle“. It contains all the necessary information you need to know to start your journey towards a healthier you. You can pair this guide with a 3200 calorie meal plan that I have also included to help you get started.

Download a copy of Your First 30 Days: A Guide to Weight Loss and Building Muscle.

Other Meal Plans and Diet Plans 

Calorie deficit meal plans: 1300 calorie meal plan,  1400 calorie meal plan, 1500 calorie meal plan, 1600 calorie meal plan, 1700 calorie meal plan, 1800 calorie meal plan, 1900 calorie meal plan, 2000 calorie meal plan, 2100 calorie meal plan, 2200 calorie meal plan, No-cook meal plan, and 2300 calorie meal plan.

Calorie surplus meal plans: 2400 calorie meal plan, 2500 calorie meal plan, 2600 calorie meal plan, 2700 calorie meal plan, 3000 calorie meal plan, 3200 calorie meal plan, 3300 calorie meal plan, and 3500 calorie meal plan.


Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.