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 

Meal one: Overnight Oats 

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Oatmeal dry	50 g	1.25 serving
Milk 2%	183 g	¾ cups
Greek yogurt 2%	57 g	2 oz
Chia seed	15 g	1.5 tbsp
Mixed berries	63 g	½ cup
Whey protein	16 g	½ scoop
Vanilla extract	~2 g	½ tsp
Ground cinnamon	~1 g	½ tsp
Honey	21	1 tbsp

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
557	35 g	80 g	13 g	12 g

Meal two: Turkey Bacon Egg Sandwich 

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Whole Eggs	50 g	1 large
Egg Whites	61 g	¼ cup
Turkey Bacon	57 g	2 slice
Whole Grain English Muffin	66 g	1 whole
Low Fat Swiss Cheese	28 g	1 slice
Tomato	27 g	2 slices
Spinach	28 g	1 oz
Banana	136 g	1 large

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
563	37 g	64 g	20 g	9 g

Meal three: Cottage Cheese and Peaches 

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Cottage cheese <2%	226 g	1 cup
Peaches (fresh or can)	150 g	5 oz
Honey	21	1 tbsp
Sliced almonds	28 g	1 oz

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
558	31 g	69 g	20 g	6.5 g

Meal four: Salmon Salad Wrap Recipe

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Canned salmon	120 g	4 oz
Greek yogurt	61 g	¼ cup
Cucumber	74 g	½ cup (chopped)
Celery	25 g	½ cup (chopped)
Lemon	NA	½ lemon
Lettuce	NA	2 slices
Tomato	20 g	2 slices
Onion	48 g	¼ cup
Avocado	34 g	¼ whole
Dill Weed	2 g	¼ cup (chopped)
Garlic powder	3 g	1 tsp
Salt	NA	Dash
Pepper	NA	Dash
Whole wheat tortilla	60 g	8 inch
Dried cranberries	30 g	1 oz

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
540	39 g	69 g	15 g	10 g

Meal five: Pork Chops, Broccoli, and Sweet Potatoes

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Pork chop (loin)	85 g	3 oz
Sweet potato	225 g	~2 cups
Broccoli	150 g	~1.5 cups
Olive oil	14 g	1 tbsp
Season	NA	NA

Directions: 

• 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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
552	35 g	61 g	20 g	12 g

Meal six: Cereal Honey and Berries

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Cheerios	42 g	1.5 cups
Fat-free milk	245 g	1 cup
Blueberries	74 g	½ cup
Honey	21 g	1 tbsp

Directions: 

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: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
348	14 g	71 g	3 g	6 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.

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