3300 Calorie Meal Plan 

Are you looking for a 3300-calorie meal plan? A dietitian designed this meal plan to help you hit 3300 calories per day while maintaining a variety of lean protein, whole grains, low-fat dairy, fruits, and vegetables. 

3300-calorie diet plan overview

This meal plan consists of six well-balanced meals and includes the calories, percentages of calories from each macronutrient, and grams. The daily totals are presented below: 

Macronutrient% of calories Calories Grams 
Protein 25%864216

There are six meals in total for this 3300-calorie diet plan.

  • Meal one: Strawberry Banana and Almond Butter Smoothie 
  • Meal two: Omelet with oats and toast 
  • Meal three: Greek Yogurt Parfait 
  • Meal four: Turkey Sandwich
  • Meal five: Cheese Broccoli, Rice, and Ground Turkey
  • Meal six: Cereal, Eggs, String Cheese, & Beef Jerky 

Who should follow a 3,300-calorie meal plan?

The amount of calories an individual needs varies based on weight, age, gender, height, and physical activity level. For example, active young and middle-aged adult males require about 3300 calories daily, while female athletes, students, and professionals may need 3000+ calories. 

What food should I eat to get 3300 calories a day?

To get 3300 daily calories, consume a variety of lean proteins, whole grains, low-fat dairy, fruits, and vegetables to capture the widest possible net of nutrients.

What foods should I avoid when eating 3300 calories per day?

The foods high in saturated fat, sodium, and added sugar should be avoided. These ingredients are often used in highly processed foods and can contribute to health issues such as cardiovascular disease, diabetes, and kidney disease.

Please note: This 3300-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.

3300-calorie meal plan 

Meal One: Strawberry Banana and Almond Butter Smoothie 

Strawberry Peanut butter smoothie


Ingredients: Grams Volume/Quantity 
Whey protein (Vanilla) 16 g½ scoop
Greek yogurt (non-fat) 70 g⅓ cup 
Milk (Fat-free) 240 g1 cup
Banana 80 g½ large 
Strawberries 90 g¾ cup 
Chia seeds 10 g1 tbsp 
Oatmeal15 g3 tbsp 
Almond Butter 16 g1 tbsp 
Honey21 g1 tbsp 


  1. ​​Start by preparing your ingredients. Peel and slice the banana into chunks. Wash the strawberries and remove the stems. Measure out all the other ingredients, ensuring you have the correct quantities.
  2. Add the whey protein, Greek yogurt, milk, banana, strawberries, chia seeds, oatmeal, almond butter, and honey in a blender.
  3. Blend the ingredients on high speed until everything is well combined and smooth. You may need to occasionally scrape down the sides of the blender to ensure all the ingredients are fully incorporated.
  4. Pour the smoothie into a glass and enjoy immediately. You can also transfer it to a portable bottle if you’re on the go.

Calories and macronutrients: 

55336 g78 g14 g11 g

For those who want a strawberry banana smoothie recipe without nut butter.

Meal Two: Omelet with oats and toast


Ingredients: Grams Volume/Quantity 
Whole eggs50 g1 whole 
Egg whites 61 g¼ cup 
Low-fat shredded cheese 28 g1 oz
Bell pepper (Red) 75 g½ cup 
Fresh spinach30 g1 cup 
White onion 49 g¼ cup 
Whole grain bread50 g2 slices
Oatmeal45 g⅓ cup 
Blueberries 74 g½ cup 


  1. Start by preparing your ingredients. Dice the red bell pepper, chop the fresh spinach, and finely chop the white onion. Measure out all the other ingredients, ensuring you have the correct quantities.
  2. Whisk the whole egg and egg whites in a bowl until well combined.
  3. Heat a non-stick pan over medium heat and spray it with cooking spray or a small amount of oil.
  4. Pour the egg mixture into the pan and let it cook for about 1 minute until the edges start to set.
  5. Sprinkle the low-fat shredded cheese evenly over one-half of the omelet.
  6. Add the diced red bell pepper, chopped fresh spinach, and finely chopped white onion to the same side of the omelet.
  7. Fold the other half of the omelet over the fillings, creating a half-moon shape. Allow the omelet to cook for 1-2 minutes until the cheese melts and the vegetables slightly soften.
  8. While cooking the omelet, toast the whole-grain bread slices until golden brown.
  9. In a separate small saucepan, cook the oatmeal according to the package instructions.
  10. Once the omelet is cooked and the toast is ready, transfer them to a plate.
  11. Serve the omelet with the toasted whole-grain bread and a side of cooked oatmeal.
  12. Add fresh blueberries to the oatmeal.

Calories and macronutrients: 

57037 g78 g13 g13 g

Meal Three: Greek Yogurt Parfait 


Ingredients: Grams Volume/Quantity 
Greek yogurt 200 g¾ cup 
Blueberries1 cup 1 cup 
Sliced almonds 28 g1 oz
Honey 21 g1 tbsp
Granola 28 g3.75 tbsp


  1. Start by preparing your ingredients. Measure the Greek yogurt, blueberries, sliced almonds, honey, and granola. Ensure you have the correct quantities for each ingredient.
  2. In a clear glass or bowl, begin layering your parfait. Start with a scoop of Greek yogurt as the base.
  3. Next, add a layer of fresh blueberries to the Greek yogurt.
  4. Sprinkle a portion of sliced almonds over the blueberries, creating a crunchy layer.
  5. Drizzle a tablespoon of honey over the almonds for added sweetness and flavor.
  6. Finally, top off your Greek Yogurt Parfait with a sprinkle of granola for an extra crunch.

Calories and macronutrients: 

54332 g65 g21 g9 g

Meal Four: Turkey Sandwich


Ingredients: Grams Volume/Quantity 
Low sodium deli turkey 55 g2 slices
Whole grain bread90 g2 slices
Tomato 54 g2 slices 
Reduced fat mayo15 g1 tbsp 
Turkey bacon 56 g2 slices 
Lettuce28 g1 slices 
Low-fat Swiss cheese 28 g1 slice 
Avocado 34 g¼ whole 
Apple 223 g1 large 


  1. Start by gathering all your ingredients. Make sure you have the correct quantities for each item.
  2. Lay out the two slices of whole-grain bread on a clean surface or plate.
  3. Spread the reduced-fat mayo evenly on one side of each slice of bread.
  4. Place a slice of low-sodium deli turkey on top of one slice of bread. Layer the turkey in a neat and even manner.
  5. Add two slices of fresh tomato on top of the turkey. 
  6. Next, add a slice of low-fat Swiss cheese on top of the tomato.
  7. Cook the turkey bacon according to package instructions until crispy. Once cooked, place the two slices of turkey bacon on top of the cheese.
  8. Slice the avocado into thin slices. Arrange the avocado slices on top of the turkey bacon.
  9. Add a slice of lettuce on top of the avocado. 
  10. Finally, place the second slice of bread with the mayo side facing down on top of the lettuce, completing your sandwich.
  11. Serve your  Turkey Sandwich with fresh apple slices.

Calories and macronutrients: 

60840 g88 g15 g18 g

Meal Five: Cheese, Broccoli, Rice, and Ground Turkey

Cheese, Broccoli, Rice, and Ground Turkey in a bowl


Ingredients: Grams Volume/Quantity 
Ground turkey 900 grams 2 lbs
White rice650 g3.5 cup
Broccoli 900 g2 lbs
Onion 110 g1 medium 
Garlic 9 g3 cloves 
Olive oil 14 g1 tbsp
Chicken broth (Low sodium) 996 g4 cups 
Old Bay seasoning 2 g3 tbsp 
Topping: Low-fat shredded cheese112 g4 oz


  1. Begin by gathering all your ingredients. Ensure you have the correct quantities for each item.
  2. Heat the olive oil over medium heat in a large skillet or a wide pot.
  3. Add the diced onion and minced garlic to the skillet. Sauté them until they become translucent and fragrant, usually taking about 2-3 minutes.
  4. Add the ground turkey to the skillet. Cook until it is browned and cooked through, breaking it into smaller pieces as it cooks.
  5. While the turkey is cooking, prepare the rice according to the package instructions. Use 3.5 cups of white rice and adjust the water or broth accordingly.
  6. Once the ground turkey is cooked through, add the Old Bay seasoning to the skillet. Stir well to distribute the seasoning evenly.
  7. Cut the broccoli into florets. Add the broccoli florets to the skillet, cover, and cook for 5-7 minutes until the broccoli is tender-crisp. Be careful not to overcook the broccoli, as you want it to maintain its vibrant green color and a slight crunch.
  8. Once the rice is cooked, add it to the skillet with the turkey and broccoli mixture. Gently stir everything together, ensuring that the rice is evenly incorporated.
  9. Sprinkle the shredded low-fat cheese evenly over the top.
  10. Remove the skillet from heat and let it sit for a few minutes to allow the flavors to meld together.

Calories and macronutrients: 

57435 g75 g15 g4 g

Meal Six: Cereal, Eggs, String Cheese, & Beef Jerky 


Ingredients: Grams Volume/Quantity 
Cheerios 28 g1 cup 
Milk244 g1 cup
Hard-boiled eggs 44 g1 whole
String cheese 28 g1 oz
Beef jerky 35 g1 oz


  1. Gather all your ingredients and ensure you have the correct quantities for each item.
  2. Place the Cheerios in a breakfast bowl or a suitable container.
  3. Pour the milk over the Cheerios.
  4. Enjoy with a serving of string cheese, a hard-boiled egg, and beef jerky. 

Calories and macronutrients: 

44638 g43 g14 g4 g

Day summary: 

Calories: 3293
Protein: 217 g
Carbs: 427 g
Fats: 32 g
Fiber: 59 g

Frequently asked questions

Will I gain weight eating 3300 calories a day?

Whether or not you will gain weight by consuming 3300 calories per day depends on various factors, such as your age, gender, activity level, metabolism, and overall health. If your daily caloric intake exceeds your energy expenditure, you may experience weight gain over time.

Is 3300 calories too much for bulking?

Consuming 3300 calories daily can be appropriate for bulking, depending on your goals and circumstances. Bulking typically involves consuming a surplus of calories to support muscle growth and weight gain. However, it is important to consider your current weight, age, gender, and activity level when determining the appropriate caloric intake for bulking.

Final Thoughts

Elevate your wellness journey with “Your First 30 Days: A Guide to Weight Loss and Building Muscle.” This all-in-one guide covers everything from exercise and sleep to tracking your progress. Maximize your results by pairing it with our tailored 3300-calorie meal plan, crafted to align with your nutritional goals. Don’t wait—download your copy today and take the first step towards a healthier, stronger you.

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, and 2300 calorie meal plan, 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, 3200 calorie meal plan and 3500 calorie meal plan, 4000 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.