3100 Calorie Meal Plan

Are you looking to fuel your body with 3100 calories a day but unsure where to start?

Our comprehensive meal plan guide offers four different options tailored to your preferred number of meals per day: 2, 3, 4, or 5. Say goodbye to guesswork and hello to delicious, balanced meals that will help you reach your daily caloric goals with ease.

Need more variety? Try our Meal Generator Tool

Meal Plan Options for 3100 Calories

Option 1: 2 Meals per Day

Meal 1 – Breakfast (Approx. 1500 calories):

1. Egg and Avocado Breakfast Sandwich:

• 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
• 1 whole avocado, sliced (240 calories, 3g protein, 12g carbs, 22g fat)
• 2 slices whole grain bread (220 calories, 10g protein, 40g carbs, 2g fat)
• 2 slices turkey bacon (70 calories, 8g protein, 0g carbs, 4g fat)
• Total: 810 calories

1. Greek Yogurt Parfait:

• 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/2 cup granola (250 calories, 5g protein, 40g carbs, 7g fat)
• 1/2 cup mixed berries (30 calories, 0.5g protein, 7g carbs, 0.5g fat)
• 1 tablespoon honey (60 calories, 0g protein, 17g carbs, 0g fat)
• 1 tablespoon almond butter (140 calories, 3g protein, 3g carbs, 12g fat)
• Total: 600 calories

Meal 2 – Dinner (Approx. 1600 calories):

1. Grilled Chicken Breast with Quinoa and Steamed Vegetables:

• 12 oz grilled chicken breast (600 calories, 96g protein, 0g carbs, 24g fat)
• 1 cup cooked quinoa (220 calories, 8g protein, 39g carbs, 4g fat)
• 1 cup steamed broccoli (50 calories, 3g protein, 10g carbs, 0g fat)
• 1 cup steamed carrots (50 calories, 1g protein, 12g carbs, 0g fat)
• Total: 920 calories

1. Salmon with Sweet Potato Mash and Grilled Asparagus:

• 8 oz baked salmon (480 calories, 52g protein, 0g carbs, 28g fat)
• 1 large sweet potato, mashed (230 calories, 4g protein, 53g carbs, 0g fat)
• 1 cup grilled asparagus (90 calories, 6g protein, 18g carbs, 1g fat)
• Total: 800 calories

Total:

• Calories: Approximately 3100 calories
• Protein: 275 grams
• Carbohydrates: 221 grams
• Fat: 85 grams

Option 2: 3 Meals per Day

Meal 1 – Breakfast (Approx. 1000 calories):

1. Egg and Avocado Breakfast Sandwich:

• 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
• 1 whole avocado, sliced (240 calories, 3g protein, 12g carbs, 22g fat)
• 2 slices whole grain bread (220 calories, 10g protein, 40g carbs, 2g fat)
• Total: 670 calories

1. Greek Yogurt Parfait:

• 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/2 cup granola (250 calories, 5g protein, 40g carbs, 7g fat)
• 1/2 cup mixed berries (30 calories, 0.5g protein, 7g carbs, 0.5g fat)
• 1 tablespoon honey (60 calories, 0g protein, 17g carbs, 0g fat)
• 1 tablespoon almond butter (140 calories, 3g protein, 3g carbs, 12g fat)
• Total: 600 calories

Meal 2 – Lunch (Approx. 1100 calories):

1. Grilled Chicken Breast with Quinoa and Steamed Vegetables:

• 10 oz grilled chicken breast (500 calories, 80g protein, 0g carbs, 20g fat)
• 1 cup cooked quinoa (220 calories, 8g protein, 39g carbs, 4g fat)
• 1 cup steamed broccoli (50 calories, 3g protein, 10g carbs, 0g fat)
• Total: 770 calories

1. Salmon with Sweet Potato Mash and Grilled Asparagus:

• 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
• 1 medium sweet potato, mashed (130 calories, 2g protein, 30g carbs, 0g fat)
• 1 cup grilled asparagus (90 calories, 6g protein, 18g carbs, 1g fat)
• Total: 580 calories

Meal 3 – Dinner (Approx. 1000 calories):

1. Beef Stir-Fry with Brown Rice:

• 8 oz lean beef strips (400 calories, 60g protein, 0g carbs, 16g fat)
• 1 cup cooked brown rice (220 calories, 5g protein, 45g carbs, 2g fat)
• 1 cup mixed stir-fry vegetables (60 calories, 3g protein, 12g carbs, 0g fat)
• Total: 680 calories

1. Chicken Caesar Salad:

• 8 oz grilled chicken breast (400 calories, 64g protein, 0g carbs, 16g fat)
• 2 cups romaine lettuce (20 calories, 2g protein, 4g carbs, 0g fat)
• 2 tablespoons Caesar dressing (200 calories, 1g protein, 2g carbs, 22g fat)
• 1/4 cup croutons (120 calories, 2g protein, 22g carbs, 2g fat)
• Total: 740 calories

Total:

• Calories: Approximately 3100 calories
• Protein: 407 grams
• Carbohydrates: 245 grams
• Fat: 84 grams

Option 3: 4 Meals per Day

Meal 1 – Breakfast (Approx. 800 calories):

1. Egg and Avocado Breakfast Wrap:

• 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
• 1/2 avocado, sliced (120 calories, 2g protein, 7g carbs, 10g fat)
• 1 whole wheat wrap (160 calories, 5g protein, 30g carbs, 3g fat)
• Total: 420 calories

1. Greek Yogurt with Granola:

• 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/2 cup granola (250 calories, 5g protein, 40g carbs, 7g fat)
• 1/2 cup mixed berries (30 calories, 0.5g protein, 7g carbs, 0.5g fat)
• Total: 400 calories

Meal 2 – Lunch (Approx. 800 calories):

1. Grilled Chicken Caesar Salad:

• 6 oz grilled chicken breast (300 calories, 48g protein, 0g carbs, 12g fat)
• 2 cups romaine lettuce (15 calories, 1g protein, 3g carbs, 0g fat)
• 1/4 cup shredded Parmesan cheese (110 calories, 9g protein, 0g carbs, 7g fat)
• 2 tablespoons Caesar dressing (180 calories, 0g protein, 2g carbs, 20g fat)
• Total: 605 calories

Meal 3 – Afternoon Snack (Approx. 800 calories):

1. Protein Smoothie:

• 1 scoop protein powder (120 calories, 24g protein, 3g carbs, 1g fat)
• 1 cup almond milk (60 calories, 1g protein, 2g carbs, 2.5g fat)
• 1 banana (105 calories, 1g protein, 27g carbs, 0g fat)
• 1 cup frozen mixed berries (70 calories, 1g protein, 18g carbs, 0g fat)
• 1 tablespoon almond butter (95 calories, 3g protein, 3g carbs, 8g fat)
• Total: 450 calories

1. Mixed Nuts and Dried Fruit:

• 1/4 cup almonds (207 calories, 7.6g protein, 7.7g carbs, 18.6g fat)
• 1/4 cup walnuts (200 calories, 5g protein, 4g carbs, 20g fat)
• 1/4 cup cashews (220 calories, 5g protein, 9g carbs, 18g fat)
• Total: 627 calories

Meal 4 – Dinner (Approx. 700 calories):

1. Salmon with Quinoa and Roasted Vegetables:

• 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
• 1/2 cup cooked quinoa (110 calories, 4g protein, 20g carbs, 2g fat)
• 1 cup mixed roasted vegetables (180 calories, 6g protein, 30g carbs, 6g fat)
• Total: 650 calories

Total:

• Calories: Approximately 3050 calories
• Protein: 289 grams
• Carbohydrates: 138 grams
• Fat: 144.1 grams

Option 4: 5 Meals per Day

Meal 1: Breakfast

• Rolled Oats (100g)
  • Calories: 389 calories
  • Carbohydrates: 66g
  • Protein: 17g
  • Fat: 7g
• Skimmed Milk (250ml)
  • Calories: 85 calories
  • Carbohydrates: 12g
  • Protein: 8g
  • Fat: 0.5g
• Blueberries (150g)
  • Calories: 85.5 calories
  • Carbohydrates: 21g
  • Protein: 1.1g
  • Fat: 0.45g
• Whey Protein (1 scoop)
  • Calories: 120 calories
  • Carbohydrates: 3g
  • Protein: 24g
  • Fat: 1g

Meal Total: 669.5 calories

Meal 2: Mid-Morning Snack

• Greek Yogurt (300g)
  • Calories: 219 calories
  • Carbohydrates: 15g
  • Protein: 30g
  • Fat: 6g
• Honey (1 tbsp)
  • Calories: 64 calories
  • Carbohydrates: 17g
  • Protein: 0.1g
  • Fat: 0g
• Almonds (15g)
  • Calories: 87 calories
  • Carbohydrates: 3g
  • Protein: 3g
  • Fat: 7.5g
• Medium Banana
  • Calories: 105 calories
  • Carbohydrates: 27g
  • Protein: 1.3g
  • Fat: 0.3g

Meal Total: 475 calories

Meal 3: Lunch

• Chicken Breast (200g)
  • Calories: 330 calories
  • Carbohydrates: 0g
  • Protein: 62g
  • Fat: 7g
• Cooked Quinoa (150g)
  • Calories: 222 calories
  • Carbohydrates: 39g
  • Protein: 8g
  • Fat: 3.6g
• Steamed Broccoli (100g)
  • Calories: 34 calories
  • Carbohydrates: 7g
  • Protein: 2.4g
  • Fat: 0.4g

Meal Total: 586 calories

Meal 4: Afternoon Snack

• Whole Wheat Bread (2 slices)
  • Calories: 138 calories
  • Carbohydrates: 24g
  • Protein: 6g
  • Fat: 2g
• Avocado (full)
  • Calories: 240 calories
  • Carbohydrates: 12g
  • Protein: 3g
  • Fat: 22g
• Boiled Egg
  • Calories: 78 calories
  • Carbohydrates: 1g
  • Protein: 6g
  • Fat: 5g
• Large Apple
  • Calories: 115 calories
  • Carbohydrates: 30g
  • Protein: 0.5g
  • Fat: 0.3g

Meal Total: 571 calories

Meal 5: Dinner

• Grilled Salmon (100g)
  • Calories: 187 calories
  • Carbohydrates: 0g
  • Protein: 21g
  • Fat: 11g
• Baked Sweet Potato (100g)
  • Calories: 90 calories
  • Carbohydrates: 21g
  • Protein: 2g
  • Fat: 0.15g
• Salad (mixed greens, tomato, cucumber) with Vinaigrette (1 tbsp Olive Oil)
  • Calories: 150 calories
  • Carbohydrates: 10g
  • Protein: 2g
  • Fat: 14g
• Greek Yogurt (100g)
  • Calories: 59 calories
  • Carbohydrates: 3.6g
  • Protein: 10g
  • Fat: 0.4g
• Almonds (6g)
  • Calories: 35 calories
  • Carbohydrates: 1.2g
  • Protein: 1.2g
  • Fat: 3g

Meal Total: 521 calories

Daily Total: Approximately 3111 calories

This meal plan provides a balanced mix of macronutrients across different meals and ensures a total intake close to 3100 calories

Who Could Follow A 3100 Calorie Meal Plan

A 3100 calorie meal plan might be suitable for individuals with high energy needs due to factors like intense physical activity, large body size, or specific health goals such as muscle building.

To illustrate, let’s calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for three different individuals:

1. Active Individual:
   • Example: John, a 30-year-old male who exercises vigorously for about an hour each day.
   • BMR Calculation (using the Mifflin-St Jeor Equation for males):BMR=(10×weight in kg)+(6.25×height in cm)−(5×age in years)+5BMR=(10×weight in kg)+(6.25×height in cm)−(5×age in years)+5Assuming John weighs 85 kg, is 180 cm tall, and is 30 years old:BMR=(10×85)+(6.25×180)−(5×30)+5BMR=(10×85)+(6.25×180)−(5×30)+5BMR=(850)+(1125)−(150)+5BMR=(850)+(1125)−(150)+5BMR=1830 kcalBMR=1830 kcal
   • TDEE Calculation: Assuming John has a highly active lifestyle, his TDEE may be approximately 3100-3300 calories per day, considering his daily exercise routine and increased energy expenditure.
2. Athlete in Training:
   • Example: Sarah, a 25-year-old female professional athlete who trains for several hours each day.
   • BMR Calculation (using the Mifflin-St Jeor Equation for females):BMR=(10×weight in kg)+(6.25×height in cm)−(5×age in years)−161BMR=(10×weight in kg)+(6.25×height in cm)−(5×age in years)−161Assuming Sarah weighs 70 kg, is 170 cm tall, and is 25 years old:BMR=(10×70)+(6.25×170)−(5×25)−161BMR=(10×70)+(6.25×170)−(5×25)−161BMR=(700)+(1062.5)−(125)−161BMR=(700)+(1062.5)−(125)−161BMR=1476.5 kcalBMR=1476.5 kcal
   • TDEE Calculation: Given Sarah’s rigorous training regimen, her TDEE might range from 3100-3500 calories per day, depending on the intensity and duration of her workouts.
3. Bodybuilder:
   • Example: Alex, a 35-year-old male bodybuilder aiming to gain muscle mass.
   • BMR Calculation (using the Mifflin-St Jeor Equation for males):BMR=(10×weight in kg)+(6.25×height in cm)−(5×age in years)+5BMR=(10×weight in kg)+(6.25×height in cm)−(5×age in years)+5Assuming Alex weighs 90 kg, is 185 cm tall, and is 35 years old:BMR=(10×90)+(6.25×185)−(5×35)+5BMR=(10×90)+(6.25×185)−(5×35)+5BMR=(900)+(1156.25)−(175)+5BMR=(900)+(1156.25)−(175)+5BMR=1886.25 kcalBMR=1886.25 kcal
   • TDEE Calculation: Considering Alex’s rigorous weightlifting sessions and calorie requirements for muscle growth, his TDEE may range from 3100-3400 calories per day.

Type of Person	Example	BMR (kcal)	TDEE (kcal)
Active	John, 30-year-old male	1830	3100-3300
Athlete	Sarah, 25-year-old female	1476.5	3100-3500
Bodybuilder	Alex, 35-year-old male	1886.25	3100-3400

In conclusion, individuals with high energy demands due to factors like intense physical activity, large body size, or specific fitness goals such as muscle building may benefit from following a 3100 calorie meal plan tailored to their individual needs and preferences. Adjustments should be made based on individual activity levels, exercise habits, and health objectives.

Meal Plan Options

• 2 Meals per Day: Each meal should consist of around 1550 calories.
• 3 Meals per Day: Each meal should consist of around 1033 calories.
• 4 Meals per Day: Each meal should consist of around 775 calories.
• 5 Meals per Day: Each meal should consist of around 620 calories.