Calorie Meal Plans

3200 calorie-

3200 Calorie Meal Plan

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Looking to fuel your body with 3200 calories a day? Whether you prefer two large meals or five smaller ones, we’ve got you covered with a variety of meal plan options to help you reach your caloric goals. Each plan is carefully crafted to provide the nutrients and energy you need to power through your day. Choose the plan that works best for your lifestyle and get ready to conquer your fitness goals!

Need more variety? Try our Meal Generator Tool

3200 Calorie Meal Plan

Option 1: 2 Meals per Day

Meal 1 – Breakfast (Approx. 1200 calories):

Scrambled Eggs with Avocado Toast:

  • 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
  • 1/2 avocado, sliced (120 calories, 2g protein, 7g carbs, 10g fat)
  • 2 slices whole wheat toast (200 calories, 8g protein, 36g carbs, 2g fat)
  • Total: 600 calories

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. 2000 calories):

Grilled Chicken Breast with Quinoa and Roasted Vegetables:

  • 12 oz grilled chicken breast (600 calories, 96g protein, 0g carbs, 24g fat)
  • 1 cup cooked quinoa (440 calories, 16g protein, 78g carbs, 8g fat)
  • 1 cup mixed roasted vegetables (360 calories, 12g protein, 60g carbs, 12g fat)
  • Total: 1400 calories

Salmon with Sweet Potato Mash and Steamed Broccoli:

  • 8 oz baked salmon (720 calories, 78g protein, 0g carbs, 42g fat)
  • 1 large sweet potato, mashed (260 calories, 4g protein, 60g carbs, 0g fat)
  • 1 cup steamed broccoli (120 calories, 6g protein, 24g carbs, 0g fat)
  • Total: 940 calories

Total:

Calories: Approximately 3200 calories
Protein: 231.5 grams
Carbohydrates: 299 grams
Fat: 98.5 grams

Option 2: 3 Meals per Day

Meal 1 – Breakfast (Approx. 1000 calories):

Scrambled Eggs with Avocado Toast:

  • 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
  • 1/2 avocado, sliced (120 calories, 2g protein, 7g carbs, 10g fat)
  • 1 slice whole wheat toast (100 calories, 4g protein, 18g carbs, 1g fat)
  • Total: 500 calories

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. 1000 calories):

Grilled Chicken Caesar Salad:

  • 8 oz grilled chicken breast (300 calories, 48g protein, 0g carbs, 12g fat)
  • 2 cups romaine lettuce (60 calories, 4g protein, 12g carbs, 0g fat)
  • 1/2 cup shredded Parmesan cheese (220 calories, 18g protein, 0g carbs, 14g fat)
  • 4 tablespoons Caesar dressing (420 calories, 0g protein, 4g carbs, 40g fat)
  • Total: 1000 calories

Meal 3 – Dinner (Approx. 1200 calories):

Salmon with Quinoa and Roasted Vegetables:

  • 12 oz baked salmon (720 calories, 78g protein, 0g carbs, 42g fat)
  • 1 cup cooked quinoa (440 calories, 16g protein, 78g carbs, 8g fat)
  • 1 cup mixed roasted vegetables (360 calories, 12g protein, 60g carbs, 12g fat)
  • Total: 1120 calories

Total:

Calories: Approximately 3200 calories
Protein: 271 grams
Carbohydrates: 259 grams
Fat: 116 grams

Option 3: 4 Meals per Day

Meal 1 – Breakfast (Approx. 1000 calories):

Scrambled Eggs with Avocado Toast:

  • 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
  • 1/2 avocado, sliced (120 calories, 2g protein, 7g carbs, 10g fat)
  • 1 slice whole wheat toast (100 calories, 4g protein, 18g carbs, 1g fat)
  • Total: 430 calories

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. 1000 calories):

Grilled Chicken Caesar Salad:

  • 8 oz grilled chicken breast (300 calories, 48g protein, 0g carbs, 12g fat)
  • 2 cups romaine lettuce (60 calories, 4g protein, 12g carbs, 0g fat)
  • 1/2 cup shredded Parmesan cheese (220 calories, 18g protein, 0g carbs, 14g fat)
  • 4 tablespoons Caesar dressing (420 calories, 0g protein, 4g carbs, 40g fat)
  • Total: 1000 calories

Meal 3 – Afternoon Snack (Approx. 840 calories):

Turkey and Cheese Sandwich:

  • 2 slices whole grain bread (200 calories, 10g protein, 36g carbs, 2g fat)
  • 4 oz turkey breast slices (120 calories, 24g protein, 0g carbs, 1g fat)
  • 1 slice Swiss cheese (100 calories, 8g protein, 0g carbs, 7g fat)
  • 1 tablespoon mustard (15 calories, 0.5g protein, 0g carbs, 0g fat)
  • Total: 435 calories

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)
  • Total: 407 calories

Meal 4 – Dinner (Approx. 415 calories):

Salmon with Quinoa and Roasted Vegetables:

  • 4 oz baked salmon (240 calories, 26g protein, 0g carbs, 14g fat)
  • 1/4 cup cooked quinoa (55 calories, 2g protein, 10g carbs, 1g fat)
  • 1/2 cup mixed roasted vegetables (120 calories, 4g protein, 20g carbs, 3g fat)
  • Total: 415 calories

Total:

Calories: Approximately 3255 calories
Protein: 282.6 grams
Carbohydrates: 238.7 grams
Fat: 131.1 grams

Option 4: 5 Meals per Day

Meal 1: Breakfast

  • Rolled Oats (100g)
    • Calories: 389 calories
    • Carbohydrates: 66g
    • Protein: 17g
    • Fat: 7g
  • Skimmed Milk (200ml)
    • Calories: 68 calories
    • Carbohydrates: 10g
    • Protein: 6g
    • Fat: 0.4g
  • Strawberries (100g)
    • Calories: 32 calories
    • Carbohydrates: 8g
    • Protein: 0.7g
    • Fat: 0.3g
  • Almonds (15g)
    • Calories: 87 calories
    • Carbohydrates: 3g
    • Protein: 3g
    • Fat: 7.5g

Meal Total: 576 calories; 87g carbs, 26.7g protein, 15.2g fat

Meal 2: Mid-Morning Snack

  • Greek Yogurt (300g)
    • Calories: 219 calories
    • Carbohydrates: 15g
    • Protein: 30g
    • Fat: 6g
  • Honey (2 tbsp)
    • Calories: 128 calories
    • Carbohydrates: 34g
    • Protein: 0.2g
    • Fat: 0g
  • Granola (30g)
    • Calories: 134 calories
    • Carbohydrates: 20g
    • Protein: 3g
    • Fat: 5g
  • Banana (medium)
    • Calories: 105 calories
    • Carbohydrates: 27g
    • Protein: 1.3g
    • Fat: 0.3g

Meal Total: 586 calories; 96g carbs, 34.5g protein, 11.3g fat

Meal 3: Lunch

  • Grilled Chicken Breast (250g)
    • Calories: 412.5 calories
    • Carbohydrates: 0g
    • Protein: 77.5g
    • Fat: 8.75g
  • Brown Rice (200g cooked)
    • Calories: 222 calories
    • Carbohydrates: 46g
    • Protein: 6g
    • Fat: 2g
  • Steamed Broccoli (150g)
    • Calories: 51 calories
    • Carbohydrates: 10g
    • Protein: 3.6g
    • Fat: 0.6g

Meal Total: 685.5 calories; 56g carbs, 87.1g protein, 11.35g fat

Meal 4: Afternoon Snack

  • Whole Wheat Bread (3 slices)
    • Calories: 207 calories
    • Carbohydrates: 36g
    • Protein: 9g
    • Fat: 3g
  • Peanut Butter (3 tbsp)
    • Calories: 282 calories
    • Carbohydrates: 9g
    • Protein: 12g
    • Fat: 24g
  • Sliced Cucumber (50g)
    • Calories: 8 calories
    • Carbohydrates: 2g
    • Protein: 0.3g
    • Fat: 0.1g

Meal Total: 497 calories; 47g carbs, 21.3g protein, 27.1g fat

Meal 5: Dinner

  • Salmon Fillet (150g)
    • Calories: 280 calories
    • Carbohydrates: 0g
    • Protein: 31g
    • Fat: 18g
  • Sweet Potato (300g)
    • Calories: 270 calories
    • Carbohydrates: 63g
    • Protein: 6g
    • Fat: 0.45g
  • Mixed Green Salad (with 1 tbsp Olive Oil)
    • Calories: 120 calories
    • Carbohydrates: 3g
    • Protein: 2g
    • Fat: 11g

Meal Total: 670 calories; 66g carbs, 39g protein, 29.45g fat

Daily Total:

  • Calories: 3204.5 calories
  • Carbohydrates: 352g
  • Protein: 208.6g
  • Fat: 94.4g

Who Could Follow A 3200 Calorie Meal Plan

A 3200 calorie meal plan may be suitable for individuals with high energy needs, such as athletes, manual laborers, or those looking to gain weight.

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

Weight Maintenance: Example: John, a 35-year-old male with moderate activity. BMR Calculation: Using the Mifflin-St Jeor Equation for males:

scssCopy codeBMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

Assuming John weighs 80 kg, is 180 cm tall, and is 35 years old:

scssCopy codeBMR = (10 × 80) + (6.25 × 180) - (5 × 35) + 5
    = (800) + (1125) - (175) + 5
    = 1755 kcal

TDEE Calculation: Assuming John has a moderate activity level, his TDEE may be approximately 3200-3400 calories per day, depending on his specific activity level and exercise regimen.

Muscle Building: Example: Sarah, a 28-year-old female who is highly active and wants to gain muscle mass. BMR Calculation: Using the Mifflin-St Jeor Equation for females:

scssCopy codeBMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Assuming Sarah weighs 65 kg, is 165 cm tall, and is 28 years old:

scssCopy codeBMR = (10 × 65) + (6.25 × 165) - (5 × 28) - 161
    = (650) + (1031.25) - (140) - 161
    = 1380.25 kcal

TDEE Calculation: Assuming Sarah has a highly active lifestyle and is aiming to gain muscle mass, her TDEE may be around 3700-3900 calories per day, accounting for her intense workouts and increased energy expenditure.

Endurance Training: Example: Alex, a 40-year-old male marathon runner. BMR Calculation: Using the Mifflin-St Jeor Equation for males:

scssCopy codeBMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

Assuming Alex weighs 70 kg, is 175 cm tall, and is 40 years old:

scssCopy codeBMR = (10 × 70) + (6.25 × 175) - (5 × 40) + 5
    = (700) + (1093.75) - (200) + 5
    = 1598.75 kcal

TDEE Calculation: Assuming Alex has a highly active lifestyle due to endurance training, his TDEE may be around 3800-4000 calories per day, considering his extensive running sessions and high caloric expenditure.

Type of PersonExampleBMR (kcal)TDEE (kcal)
Weight MaintenanceJohn, 35-year-old male with moderate activity17553200-3400
Muscle BuildingSarah, 28-year-old female with high activity1380.253700-3900
Endurance TrainingAlex, 40-year-old male marathon runner1598.753800-4000

In conclusion, individuals with different goals and lifestyles, such as those aiming to maintain weight, build muscle, or engage in endurance training, may benefit from a well-planned 3200 calorie meal plan tailored to their specific energy needs. Adjustments should be made based on individual activity levels, exercise habits, and dietary preferences.

Meal Plan Options

2 meals per day:

  • Meal 1: Breakfast – 800 calories
  • Meal 2: Lunch/Dinner – 2400 calories

3 meals per day:

  • Meal 1: Breakfast – 800 calories
  • Meal 2: Lunch – 800 calories
  • Meal 3: Dinner – 1600 calories

4 meals per day:

  • Meal 1: Breakfast – 800 calories
  • Meal 2: Snack – 400 calories
  • Meal 3: Lunch – 800 calories
  • Meal 4: Dinner – 1200 calories

5 meals per day:

  • Meal 1: Breakfast – 600 calories
  • Meal 2: Snack – 400 calories
  • Meal 3: Lunch – 800 calories
  • Meal 4: Snack – 400 calories
  • Meal 5: Dinner – 1000 calories

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