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, a free nutrient tracking application, this 3200 calorie meal provides the following caloire and macronutrient profile. 

• 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 

Breakfast

Vegetable omelet with Oat Meal 

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Whole Eggs	100 g	2
Egg Whites	123 g	½ cup
Bell Pepper	75 g	½ cup chopped
Onion	48 g	¼ cup chopped
Low-Fat Cheese	28 g	1 oz
Spinach	30 g	1 cup
Oatmeal	45 g	⅓ cup
Skim Milk	123 g	½ cup
Blueberries	148 g	1 cup
Honey	21 g	1 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:
674	46 g	88 g	17 g	11 g

Snack 

Peanut Butter and Jelly Sandwich with Greek Yogurt

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Whole Grain Bread	90 g	2 slices
Almond Butter	31 g	2 tbsp
Jelly	20 g	1 tbsp
Greek Yogurt	245 g	1 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:
606	42 g	68 g	21 g	11 g

Lunch 

Cheese, Broccoli Rice, and Ground Turkey

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Ground Turkey	1359 g	3 lbs
White Rice	740 g	4 cups
Broccoli	1360 g	3 lbs
Onion	110 g	1 medium
Garlic	9 g	3 cloves
Olive Oil	14 g	1 tbsp
Chicken Broth	996 g	4 cup
Cajun Seasoning	2 g	2-3 tsp
Low-Fat Shredded Cheese	252 g	9 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:
684	46 g	80 g	20 g	5 g

Snack 

Trail Mix and String Cheese

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Banana	120 g	1 large
Raisins	80 grams	2 servings
Mixed nuts	28 g	1 oz
Low-Fat String Cheese	28 g	1 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:
606	12 g	103 g	18 g	10 g

Dinner

Salmon, Asparagus, and Baked Sweet Potatoes 

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Salmon	142 g	5 oz
Honey Mustard	16 g	1 tbsp
Sweet Potato	236 g	~2 medium
Olive Oil	8 g	½ tbsp
Onion Powder	>1 g	⅓ tsp
Cumin	2 g	⅓ tsp
Chili Powder	>1 g	⅓ tsp
Garlic Powder	>1 g	⅓ tsp
Asparagus	130 g	8 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:
645	44 g	60 g	26 g	11 g

Day summary: 

Calories: 3215

Protein: 190 g

Carbs: 399 g

Fats: 102 g

Fiber: 48 g

Sodium: 2400 mg

Saturated fat: 21 g

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.

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