3200-Calorie Meal Plan

Are you ready to fuel your body with a 3200-calorie meal plan? Look no further because we have just what you need! 

This post provides a comprehensive 3200-calorie diet plan with three delicious meals and two satisfying snacks. 

Each recipe has precise ingredient measurements in grams, easy-to-follow directions, and detailed calorie and macronutrient information. 

Let’s dive in!

3200 Calorie Meal Plan Overview 

This 3200-calorie diet plan consists of three (breakfast, lunch, and dinner) meals and two large snacks. 

  • Vegetable omelet with Oat Meal – 674 calories
  • Peanut Butter and Jelly Sandwich with Greek Yogurt – 606 calories 
  • Cheese, Broccoli Rice, and Ground Turkey – 684 calories
  • Trail Mix and String Cheese – 606 calories 
  • Salmon, Asparagus, and Baked Sweet Potatoes – 645 calories

Using Cronometer, nutrient tracking application, this 3200 calorie meal provides the following caloire and macronutrient profile.Using this link, signup to Cronometer.com and save 10% on gold subscriptions.

  • Calories: 3215
  • Protein: 190 g
  • Fat: 102 g
  • Carbohydrates: 399 g
  • Fiber: 48 g

Who should be eating 3200 calories per day?

According to the Food and Drug Administration’s calorie recommendations, young men between the ages of 16-18 that are considered active need 3200 calories per day. 

In addition to FDA’s recommendations, people actively trying to gain weight; specifically muscle mass (talking to the bodybuilders), can benefit from eating 3200 calories daily. This primarily applies to boys and men ages 15 to 55 years old. 

Foods to eat on a 3200-calorie diet

Unless someone has a food allergy or intolerance, every diet should focus on consuming the 5 food groups: lean protein, whole grains, low-fat dairy, fruits, and vegetables. 

  • Lean Protein: Seafood, meat, poultry, eggs, beans, peas, lentils, nuts, and soy products.  
  • Whole Grains: Wheat, barley, bread, pasta, cereal, popcorn, and rice. (½ of all grains should be whole grains) 
  • Low-Fat Dairy: Milk yogurt, lactose-free and fortified soy milk and yogurt. 
  • Fruits: Fresh, frozen, canned, dehydrated, mashed, or 100% fruit juice. 
  • Vegetables: Raw, fresh, frozen, cooked, canned, dried, or 100% vegetable juice. 

How many servings of each of the five food groups? 

The number of servings recommended for each food group is based on age and gender. This 3200-calorie meal plan is ideal for active young and middle-aged men, so the suggested intake for each food group will be for this group. See the list below:

  • Lean protein – 6-7 oz-equiv
  • Whole grains – 3.5-5 oz-equiv
  • Low-fat dairy – 3 cups (or 1.5 oz cheese serving) 
  • Vegetables – 3-4 cups
  • Fruits – 2-2.5 cups 

Foods to avoid on a 3200-calorie diet

Generally speaking, foods that should be avoided on a 3200 caloire diet or any diet should be junk food. Junk food can be categorized as highly processed foods with added sugar, saturated fat, and sodium. 

3200-calorie meal plan 

3200 calorie meal plan

Breakfast

Vegetable omelet with Oat Meal 

Ingredients: 

Ingredients: Grams Volume/Quantity 
Whole Eggs100 g2
Egg Whites123 g½ cup 
Bell Pepper75 g½ cup chopped 
Onion 48 g¼ cup chopped
Low-Fat Cheese28 g1 oz
Spinach30 g1 cup
Oatmeal 45 g⅓ cup 
Skim Milk123 g½ cup 
Blueberries148 g1 cup
Honey21 g1 tbsp 

Directions: 

For the Vegetable Omelet 

  1. Start by crack-opening the eggs (100g whole eggs and 123g egg whites), adding them into a bowl, and giving them a good whisk. 
  2. Dice up the bell pepper (75g) and onion (48g), and add them to the eggs along with the spinach (30g).
  3. Heat up a non-stick pan and pour your egg and vegetable blend in. Sprinkle your low-fat cheese (28g) on top and let it cook on medium heat until the bottom is firm and the top is slightly set.
  4. Flip the omelet with a spatula and cook the other side until it’s golden brown.

For the Oatmeal:

  1. Add the oatmeal (45g) to a pot and the skim milk (123g). Stir them together and put the pot on medium heat. (or microwave) 
  2. Let it simmer until the oatmeal absorbs most of the milk and becomes creamy. This should take about 10-15 minutes.
  3. For a sweet twist, stir in the blueberries (148g) and honey (21g). 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
67446 g88 g17 g11 g

Snack 

Peanut Butter and Jelly Sandwich with Greek Yogurt

Ingredients: 

Ingredients: Grams Volume/Quantity 
Whole Grain Bread90 g2 slices 
Almond Butter31 g2 tbsp 
Jelly 20 g1 tbsp 
Greek Yogurt245 g1 cup 

Directions: 

  1. Assemble the peanut butter and jelly sandwich. 
  2. Measure out the serving of greek yogurt.
  3. Enjoy! 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
60642 g68 g21 g11 g

Lunch 

Cheese, Broccoli Rice, and Ground Turkey

Ingredients: 

Ingredients: Grams Volume/Quantity 
Ground Turkey 1359 g3 lbs
White Rice 740 g4 cups 
Broccoli 1360 g3 lbs
Onion 110 g1 medium 
Garlic 9 g3 cloves 
Olive Oil14 g1 tbsp 
Chicken Broth 996 g4 cup
Cajun Seasoning 2 g2-3 tsp 
Low-Fat Shredded Cheese 252 g9 oz

Directions: 

  1. Start by preparing your ingredients. Chop the onion, mince the garlic, and cut the broccoli into bite-sized florets.
  2. Next, heat the olive oil in a large skillet over medium heat. Add the ground turkey, breaking it apart with a wooden spoon. Cook until it is no longer pink, then transfer it to a separate dish for later.
  3. Add the onion and garlic in the same skillet, cooking until the onion becomes translucent.
  4. Add the white rice to the skillet, stirring it around to mix well with the onions and garlic.
  5. Pour the chicken broth into the skillet, bringing the mixture to a simmer. Reduce the heat to low, cover the skillet, and cook for 15-20 minutes until the rice is tender.
  6. While the rice is cooking, steam your broccoli in a separate pan with water and a separator on medium heat. 
  7. Once the rice is cooked, add the cooked ground turkey back into the skillet. Mix in the steamed broccoli and Cajun seasoning, stirring everything together.
  8. Lastly, sprinkle the low-fat shredded cheese on top of the mixture. Cover the skillet again for a few minutes until the cheese is melted. 

Servings

  • 9 servings per recipe
  • 1 serving is about 538 grams (pre-cooked weight) 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
68446 g80 g20 g5 g

Snack 

Trail Mix and String Cheese

Ingredients: 

Ingredients: Grams Volume/Quantity 
Banana 120 g1 large 
Raisins 80 grams 2 servings
Mixed nuts28 g1 oz
Low-Fat String Cheese28 g1 oz

Directions: 

  1. Mix the raisins with nuts to make the trail mix. 
  2. Enjoy the banana and cheese stick along with the trail mix. 

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
60612 g103 g18 g10 g

Dinner

Salmon, Asparagus, and Baked Sweet Potatoes 

Ingredients: 

Ingredients: Grams Volume/Quantity 
Salmon142 g5 oz
Honey Mustard16 g1 tbsp
Sweet Potato236 g~2 medium 
Olive Oil8 g½ tbsp 
Onion Powder>1 g⅓ tsp 
Cumin2 g⅓ tsp 
Chili Powder>1 g⅓ tsp 
Garlic Powder >1 g⅓ tsp 
Asparagus130 g8 spears 

Directions: 

For the salmon:

  1. Start by patting your salmon fillets dry and season them with salt and pepper. 
  2. Create a honey mustard glaze. Mix your honey and mustard in a bowl until you consistently blend. 
  3. Brush this glaze over your salmon fillets. 

For the sweet potatoes: 

  1. Slice your sweet potatoes into halves. 
  2. Drizzle olive oil over them and then sprinkle on the onion powder, cumin, chili powder, and garlic powder. 

Cooking: 

  1. Place the sweet potato on a baking sheet. Make sure they’re spaced out evenly. Bake in your oven for about 10-15 minutes.
  2. Remove the baking sheet from the oven and flip the sweet potatoes. Add the salmon fillets and cook for an additional 15-20 min. Or until the salmon is cooked to your liking and the sweet potatoes are tender.

Calories and macronutrients: 

Calories:Protein:Carbs:Fats:Fiber: 
64544 g60 g26 g11 g

Day summary: 

Calories: 3215
Protein: 190 g
Carbs: 399 g
Fats: 102 g
Fiber: 48 g
Sodium: 2400 mg
Saturated fat: 21 g

Other Meal 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, and 2300 calorie meal plan, No-cook meal plan, and Calorie Deficit Diet.

Calorie surplus meal plans: 2400 calorie meal plan, 2500 calorie meal plan, 2600 calorie meal plan, 2700 calorie meal plan, 3000 calorie meal plan, 3100 calorie meal plan, 3300 calorie meal plan, and 3500 calorie meal plan, 4000 calorie meal plan.

Final thoughts

This 3200 calorie meal plan includes three meals (breakfast, lunch, and dinner) and two snacks. While this meal will help you make healthier food choices, it does not cover all of the other factors like working, sleep, tracking, and weight.

That’s why I’ve mapped out everything in “Your First 30 Days: A Guide to Weight Loss and Building Muscle”. It’s a comprehensive guide that you can pare with this 3200 calorie meal plan to help you get started on your journey towards a healthier you.

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

Disclaimer

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.