3300 Calorie Meal Plan

Are you looking to fuel your body with 3300 calories a day but not sure where to start? Our meal plan guide offers four different options tailored to your preferred number of meals per day: 2, 3, 4, or 5. Whether you’re a busy professional, an athlete, or just someone looking to maintain a healthy lifestyle, we’ve got you covered.

Need more variety? Try our Meal Generator Tool

Meal Plan for 3300 Calories

Option 1: 2 Meals Per Day

Meal 1 – Breakfast (Approx. 1700 calories):

Scrambled Eggs with Avocado Toast (Approx. 850 calories):

• 6 large eggs (420 calories, 36g protein, 3g carbs, 30g fat)
• 1 avocado, sliced (240 calories, 4g protein, 14g carbs, 20g fat)
• 2 slices whole wheat toast (190 calories, 10g protein, 36g carbs, 2g fat)

Greek Yogurt with Granola and Fruit (Approx. 850 calories):

• 2 cups non-fat Greek yogurt (240 calories, 44g protein, 16g carbs, 0g fat)
• 1 cup granola (500 calories, 10g protein, 80g carbs, 14g fat)
• 1 cup mixed berries (60 calories, 1g protein, 14g carbs, 1g fat)
• 2 tablespoons honey (50 calories, 0g protein, 17g carbs, 0g fat)
• 2 tablespoons almond butter (200 calories, 5g protein, 6g carbs, 18g fat)

Meal 2 – Dinner (Approx. 1600 calories):

Grilled Chicken Breast with Quinoa and Roasted Vegetables (Approx. 800 calories):

• 12 oz grilled chicken breast (600 calories, 96g protein, 0g carbs, 24g fat)
• 2 cups cooked quinoa (440 calories, 16g protein, 78g carbs, 8g fat)
• 2 cups mixed roasted vegetables (200 calories, 8g protein, 40g carbs, 8g fat)

Salmon with Sweet Potato Mash and Steamed Broccoli (Approx. 800 calories):

• 8 oz baked salmon (640 calories, 72g protein, 0g carbs, 32g fat)
• 2 medium sweet potatoes, mashed (260 calories, 4g protein, 60g carbs, 0g fat)
• 2 cups steamed broccoli (60 calories, 6g protein, 12g carbs, 0g fat)

Total:

Calories: Approximately 3300 calories

Protein: 265 grams Carbohydrates: 349 grams

Fat: 110 grams

Option 2: 3 Meals Per Day

Meal 1 – Breakfast (Approx. 1100 calories):

Scrambled Eggs with Avocado Toast (Approx. 550 calories):

• 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, 5g protein, 18g carbs, 1g fat)

Greek Yogurt with Granola and Fruit (Approx. 550 calories):

• 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 (90 calories, 2.5g protein, 3g carbs, 8g fat)

Meal 2 – Lunch (Approx. 1100 calories):

Grilled Chicken Caesar Salad (Approx. 550 calories):

• 8 oz grilled chicken breast (400 calories, 64g protein, 0g carbs, 16g fat)
• 2 cups romaine lettuce (30 calories, 2g protein, 6g 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)

Salmon with Quinoa and Roasted Vegetables (Approx. 550 calories):

• 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
• 1 cup cooked quinoa (220 calories, 8g protein, 39g carbs, 4g fat)
• 1 cup mixed roasted vegetables (180 calories, 6g protein, 30g carbs, 6g fat)

Meal 3 – Dinner (Approx. 1100 calories):

Turkey and Cheese Sandwich (Approx. 550 calories):

• 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)
• 1 tablespoon mayonnaise (115 calories, 0g protein, 0g carbs, 12g fat)

Mixed Nuts and Dried Fruit (Approx. 550 calories):

• 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 dried cranberries (130 calories, 0g protein, 33g carbs, 0g fat)
• 1/4 cup dried apricots (115 calories, 1g protein, 29g carbs, 0g fat)

Total:

Calories: Approximately 3300 calories

Protein: 220.1 grams

Carbohydrates: 258 grams

Fat: 131.5 grams

Option 3: 4 Meals Per Day

Meal 1 – Breakfast (Approx. 800 calories):

Scrambled Eggs with Avocado Toast (Approx. 400 calories):

• 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 (70 calories, 3g protein, 12g carbs, 1g fat)

Greek Yogurt with Granola and Fruit (Approx. 400 calories):

• 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/4 cup granola (125 calories, 2.5g protein, 20g carbs, 4g fat)
• 1/4 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 (65 calories, 1.5g protein, 1.5g carbs, 6g fat)

Meal 2 – Lunch (Approx. 800 calories):

Grilled Chicken Caesar Salad (Approx. 400 calories):

• 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
• 2 cups romaine lettuce (30 calories, 2g protein, 6g carbs, 0g fat)
• 1/4 cup shredded Parmesan cheese (110 calories, 9g protein, 0g carbs, 7g fat)
• 2 tablespoons Caesar dressing (60 calories, 0g protein, 2g carbs, 5g fat)

Salmon with Quinoa and Roasted Vegetables (Approx. 400 calories):

• 4 oz baked salmon (240 calories, 26g protein, 0g carbs, 14g fat)
• 1/2 cup cooked quinoa (110 calories, 4g protein, 19g carbs, 2g fat)
• 1/2 cup mixed roasted vegetables (50 calories, 2g protein, 8g carbs, 2g fat)

Meal 3 – Dinner (Approx. 800 calories):

Turkey and Cheese Sandwich (Approx. 400 calories):

• 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)
• 1 tablespoon mayonnaise (65 calories, 0g protein, 0g carbs, 7g fat)

Mixed Nuts and Dried Fruit (Approx. 400 calories):

• 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 dried cranberries (130 calories, 0g protein, 33g carbs, 0g fat)
• 1/4 cup dried apricots (115 calories, 1g protein, 29g carbs, 0g fat)

Total:

Calories: Approximately 3200 calories

Protein: 212.6 grams

Carbohydrates: 204.4 grams

Fat: 130.1 grams

Option 4: 5 Meals Per Day

Meal 1 – Breakfast (Approx. 650 calories):

Scrambled Eggs with Avocado Toast (Approx. 350 calories):

• 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
• 1/2 avocado, sliced (120 calories, 2g protein, 7g carbs, 10g fat)
• 1 slice whole wheat toast (90 calories, 4g protein, 16g carbs, 1g fat)

Greek Yogurt with Granola and Fruit (Approx. 300 calories):

• 1/2 cup non-fat Greek yogurt (70 calories, 12g protein, 4g carbs, 0g fat)
• 1/8 cup granola (60 calories, 1g protein, 10g carbs, 1.5g fat)
• 1/8 cup mixed berries (15 calories, 0.5g protein, 3.5g carbs, 0g fat)
• 1/2 tablespoon honey (35 calories, 0g protein, 9g carbs, 0g fat)
• 1/2 tablespoon almond butter (120 calories, 3g protein, 2g carbs, 11g fat)

Meal 2 – Mid-Morning Snack (Approx. 650 calories):

Turkey and Cheese Sandwich (Approx. 350 calories):

• 2 slices whole grain bread (200 calories, 10g protein, 36g carbs, 2g fat)
• 3 oz turkey breast slices (105 calories, 21g 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)

Mixed Nuts and Dried Fruit (Approx. 300 calories):

• 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 dried cranberries (130 calories, 0g protein, 33g carbs, 0g fat)
• 1/4 cup dried apricots (115 calories, 1g protein, 29g carbs, 0g fat)

Meal 3 – Lunch (Approx. 650 calories):

Grilled Chicken Caesar Salad (Approx. 350 calories):

• 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
• 2 cups romaine lettuce (30 calories, 2g protein, 6g carbs, 0g fat)
• 1/4 cup shredded Parmesan cheese (110 calories, 9g protein, 0g carbs, 7g fat)
• 2 tablespoons Caesar dressing (60 calories, 0g protein, 2g carbs, 5g fat)

Salmon with Quinoa and Roasted Vegetables (Approx. 300 calories):

• 3 oz baked salmon (180 calories, 19.5g protein, 0g carbs, 10.5g fat)
• 1/4 cup cooked quinoa (55 calories, 2g protein, 10g carbs, 1g fat)
• 1/4 cup mixed roasted vegetables (50 calories, 2g protein, 8g carbs, 2g fat)

Meal 4 – Afternoon Snack (Approx. 650 calories):

Protein Smoothie (Approx. 350 calories):

• 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)

Meal 5 – Dinner (Approx. 650 calories):

Turkey Meatballs with Pasta and Marinara Sauce (Approx. 350 calories):

• 3 turkey meatballs (180 calories, 15g protein, 9g carbs, 9g fat)
• 1 cup cooked whole wheat pasta (200 calories, 8g protein, 42g carbs, 1g fat)
• 1/2 cup marinara sauce (80 calories, 2g protein, 16g carbs, 2g fat)

Vegetable Stir-Fry with Tofu (Approx. 300 calories):

• 4 oz tofu, cubed (120 calories, 13g protein, 5g carbs, 6g fat)
• 1 cup mixed vegetables (50 calories, 2g protein, 10g carbs, 0g fat)
• 1/2 cup cooked brown rice (130 calories, 2.5g protein, 27g carbs, 1g fat)

Total:

Calories: Approximately 3250 calories

Protein: 210 grams

Carbohydrates: 275 grams

Fat: 140 grams

Who Should Follow A 3300 Calorie Meal Plan

A 3300 calorie meal plan is suitable for individuals with high energy needs, such as athletes, bodybuilders, or individuals with physically demanding jobs.

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

1. Athlete:
   • Name: John
   
   
   • Age: 30
   
   
   • Gender: Male
   
   
   • Weight: 85 kg
   
   
   • Height: 180 cm
   
   
   • Activity Level: Very active (Exercise 6-7 days a week)
   
   BMR Calculation:
   
   
   • BMR=(10×weight in kg)+(6.25×height in cm)−(5×age in years)+5
   • BMR=(10×85)+(6.25×180)−(5×30)+5BMR=(10×85)+(6.25×180)−(5×30)+5
   • BMR=850+1125−150+5=1830 kcalBMR=850+1125−150+5=1830 kcal
     
   • TDEE Calculation:
     
     John’s TDEE can be estimated to be approximately 3300-3500 calories per day considering his high activity level and regular exercise routine.
     
2. Bodybuilder:
   • Name: Lisa
   
   
   • Age: 25
   
   
   • Gender: Female
   
   
   • Weight: 65 kg
   
   
   • Height: 165 cm
   
   
   • Activity Level: Highly active (Intense weightlifting and exercise regimen)
   
   BMR Calculation:
   
   • BMR=(10×65)+(6.25×165)−(5×25)+5
   • BMR=650+1031.25−125+5=1561.25 kcal
     
     TDEE Calculation: Considering Lisa’s high-intensity workouts and muscle-building goals, her TDEE may range between 3300-3500 calories per day.
     
3. Construction Worker:
   • Name: Mike
   
   
   • Age: 40
   
   
   • Gender: Male
   
   
   • Weight: 90 kg
   
   
   • Height: 175 cm
   
   
   • Activity Level: Moderately active (Physically demanding job in construction)
   BMR Calculation:
   
   • BMR=(10×90)+(6.25×175)−(5×40)+5
   • BMR=900+1093.75−200+5=1798.75 kcal
     
     TDEE Calculation:
     
   • Mike’s TDEE could be around 3300-3500 calories per day, considering his physically demanding job and moderate activity level

Overview:

Person	BMR (kcal/day)	TDEE (kcal/day)
John (Athlete)	1830	3300-3500
Lisa (Bodybuilder)	1561.25	3300-3500
Mike (Worker)	1798.75	3300-3500

In conclusion, individuals engaged in intense physical activities, sports, or occupations with high energy expenditure may benefit from a well-structured 3300 calorie meal plan to support their energy needs and overall performance.

Meal Plan Options

2 Meals per Day:

• Meal 1: Breakfast – 1100 calories
• Meal 2: Lunch/Dinner – 2200 calories

3 Meals per Day:

• Meal 1: Breakfast – 1100 calories
• Meal 2: Lunch – 1100 calories
• Meal 3: Dinner – 1100 calories

4 Meals per Day:

• Meal 1: Breakfast – 825 calories
• Meal 2: Lunch – 825 calories
• Meal 3: Snack – 825 calories
• Meal 4: Dinner – 825 calories

5 Meals per Day:

• Meal 1: Breakfast – 660 calories
• Meal 2: Mid-Morning Snack – 660 calories
• Meal 3: Lunch – 660 calories
• Meal 4: Afternoon Snack – 660 calories
• Meal 5: Dinner – 660 calories