Ready to fuel your body with a meal plan designed for 3400 calories?
Whether you prefer to eat 2, 3, 4, or 5 meals per day, we’ve got you covered with a variety of delicious and nutritious options to keep you satisfied and energized throughout the day. Say goodbye to the guesswork and let us guide you towards reaching your health and fitness goals with our carefully curated meal plans. Let’s get started!
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Meal Plan for 3400 Calories
Option 1: 2 Meals per Day
Meal 1 – Brunch (Approx. 1700 calories):
Meal 1
Ingredients and Macronutrients:
- Oats (150g)
- Calories: 583.5
- Carbohydrates: 99g
- Protein: 25.5g
- Fat: 10.5g
- Whole Milk (400ml)
- Calories: 248
- Carbohydrates: 19.2g
- Protein: 12.8g
- Fat: 12.8g
- Mixed Nuts (75g)
- Calories: 462.75
- Carbohydrates: 15g
- Protein: 12.75g
- Fat: 40.5g
- Banana (2 medium)
- Calories: 210
- Carbohydrates: 54g
- Protein: 2.6g
- Fat: 0.8g
- Whey Protein (2 scoops)
- Calories: 240
- Carbohydrates: 6g
- Protein: 48g
- Fat: 2g
- Honey (2 tablespoons)
- Calories: 128
- Carbohydrates: 34g
- Protein: 0.1g
- Fat: 0g
Total for Meal 1:
- Calories: 1872.25
- Carbohydrates: 227.2g
- Protein: 101.75g
- Fat: 66.6g
Meal 2
Ingredients and Macronutrients:
- Grilled Chicken Breast (300g)
- Calories: 495
- Carbohydrates: 0g
- Protein: 93g
- Fat: 10.5g
- Quinoa (cooked, 200g)
- Calories: 222
- Carbohydrates: 39g
- Protein: 8g
- Fat: 3.6g
- Avocado (1 large)
- Calories: 322
- Carbohydrates: 17g
- Protein: 4g
- Fat: 29g
- Steamed Broccoli (200g)
- Calories: 68
- Carbohydrates: 14g
- Protein: 4.8g
- Fat: 0.8g
- Sweet Potato (300g)
- Calories: 270
- Carbohydrates: 63g
- Protein: 6g
- Fat: 0.45g
- Olive Oil (for dressing, 2 tablespoons)
- Calories: 239
- Carbohydrates: 0g
- Protein: 0g
- Fat: 27g
Meal Total:
- Calories: 1616 calories
- Carbohydrates: 133g
- Protein: 115.8g
- Fat: 71.35g
This meal is balanced with protein-rich chicken, healthy fats from avocado and olive oil, and complex carbohydrates from quinoa and sweet potato. It totals around 1600 calories, aligning with your requirement for the second meal of the day.
Daily Total:
- Total Calories: 3488.25 calories
- Carbohydrates: 360.2g
- Protein: 217.55g
- Fat: 137.95g
Option 2: 3 Meals per Day
Meal 1
Ingredients and Macronutrients:
- Scrambled Eggs (4 large eggs)
- Calories: 288
- Carbohydrates: 2g
- Protein: 24g
- Fat: 20g
- Whole Wheat Toast (2 slices)
- Calories: 138
- Carbohydrates: 24g
- Protein: 6g
- Fat: 2g
- Avocado (half)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
- Greek Yogurt (full-fat, 200g)
- Calories: 190
- Carbohydrates: 8g
- Protein: 10g
- Fat: 14g
- Mixed Berries (150g)
- Calories: 85.5
- Carbohydrates: 20g
- Protein: 1.5g
- Fat: 0.5g
- Almonds (30g)
- Calories: 174
- Carbohydrates: 6g
- Protein: 6g
- Fat: 15g
Meal Total:
- Calories: 995.5 calories
- Carbohydrates: 66g
- Protein: 49g
- Fat: 62.5g
To bring this meal up to 1100 calories, let’s add a small addition:
- Honey (1 tablespoon added to yogurt)
- Calories: 64
- Carbohydrates: 17g
- Protein: 0.1g
- Fat: 0g
Adjusted Meal Total:
- Calories: 1059.5 calories
- Carbohydrates: 83g
- Protein: 49.1g
- Fat: 62.5g
Meal 2
Ingredients and Macronutrients:
- Grilled Chicken Breast (250g)
- Calories: 412.5
- Carbohydrates: 0g
- Protein: 77.5g
- Fat: 8.75g
- Quinoa (cooked, 150g)
- Calories: 166.5
- Carbohydrates: 29.25g
- Protein: 6g
- Fat: 2.7g
- Steamed Broccoli (200g)
- Calories: 68
- Carbohydrates: 14g
- Protein: 4.8g
- Fat: 0.8g
- Sweet Potato (200g)
- Calories: 180
- Carbohydrates: 42g
- Protein: 4g
- Fat: 0.3g
- Olive Oil (used in cooking, 1 tablespoon)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Mixed Nuts (40g)
- Calories: 266
- Carbohydrates: 9g
- Protein: 6g
- Fat: 24g
Meal Total:
- Calories: 1212.5 calories
- Carbohydrates: 94.25g
- Protein: 98.3g
- Fat: 50.05g
Meal 3
Ingredients and Macronutrients:
- Salmon Fillet (200g)
- Calories: 373
- Carbohydrates: 0g
- Protein: 41g
- Fat: 24g
- Brown Rice (cooked, 200g)
- Calories: 222
- Carbohydrates: 46g
- Protein: 5g
- Fat: 1.6g
- Mixed Vegetables (carrots, peas, corn, 150g)
- Calories: 124
- Carbohydrates: 24g
- Protein: 4g
- Fat: 0.5g
- Avocado (half)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
- Olive Oil (for dressing, 1 tablespoon)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Greek Yogurt (full-fat, 100g)
- Calories: 95
- Carbohydrates: 4g
- Protein: 5g
- Fat: 7g
Meal Total:
- Calories: 1053.5 calories
- Carbohydrates: 80g
- Protein: 56.5g
- Fat: 56.6g
Daily Total:
- Total Calories: 3325 calories
- Total Carbohydrates: 257.25g
- Total Protein: 204g
- Total Fat: 169.15g
Option 3: 4 Meals per Day
Meal 1
Ingredients and Macronutrients:
- Scrambled Eggs (4 large eggs)
- Calories: 288
- Carbohydrates: 2g
- Protein: 24g
- Fat: 20g
- Whole Wheat Bread (3 slices)
- Calories: 207
- Carbohydrates: 36g
- Protein: 9g
- Fat: 3g
- Avocado (half)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
- Greek Yogurt (full-fat, 200g)
- Calories: 190
- Carbohydrates: 8g
- Protein: 10g
- Fat: 14g
- Mixed Berries (200g)
- Calories: 114
- Carbohydrates: 26g
- Protein: 2g
- Fat: 0.7g
- Almonds (50g)
- Calories: 290
- Carbohydrates: 10g
- Protein: 10g
- Fat: 25g
Meal Total:
- Calories: 1209 calories
- Carbohydrates: 88g
- Protein: 56.5g
- Fat: 73.7g
Meal 2
Ingredients and Macronutrients:
- Grilled Chicken Breast (300g)
- Calories: 495
- Carbohydrates: 0g
- Protein: 93g
- Fat: 10.5g
- Quinoa (cooked, 200g)
- Calories: 222
- Carbohydrates: 39g
- Protein: 8g
- Fat: 3.6g
- Steamed Broccoli (200g)
- Calories: 68
- Carbohydrates: 14g
- Protein: 4.8g
- Fat: 0.8g
- Avocado (half)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
- Olive Oil (1 tablespoon)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
Meal Total:
- Calories: 1024.5 calories
- Carbohydrates: 59g
- Protein: 107.3g
- Fat: 39.4g
Meal 3
Ingredients and Macronutrients:
- Salmon Fillet (200g)
- Calories: 440
- Carbohydrates: 0g
- Protein: 50g
- Fat: 28g
- Brown Rice (cooked, 150g)
- Calories: 166.5
- Carbohydrates: 34.5g
- Protein: 3.75g
- Fat: 1.2g
- Mixed Vegetables (carrots, peas, corn, 150g)
- Calories: 124
- Carbohydrates: 24g
- Protein: 4g
- Fat: 0.5g
- Olive Oil (for dressing, 1 tablespoon)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
Meal Total:
- Calories: 850 calories
- Carbohydrates: 58.5g
- Protein: 57.75g
- Fat: 43.2g
Meal 4
Ingredients and Macronutrients:
- Greek Yogurt (full-fat, 150g)
- Calories: 142.5
- Carbohydrates: 6g
- Protein: 7.5g
- Fat: 10.5g
- Almonds (30g)
- Calories: 174
- Carbohydrates: 6g
- Protein: 6g
- Fat: 15g
- Blueberries (100g)
- Calories: 57
- Carbohydrates: 14g
- Protein: 0.7g
- Fat: 0.3g
Meal Total:
- Calories: 373.5 calories
- Carbohydrates: 26g
- Protein: 14.2g
- Fat: 25.8g
Daily Total:
- Total Calories: 3457.5 calories
- Total Carbohydrates: 231.5g
- Total Protein: 235.75g
- Total Fat: 178.8g
Option 4: 5 Meals per Day
Meal 1: Balanced Breakfast
Ingredients and Macronutrients:
- Oatmeal (80g of dry oats)
- Calories: 303
- Carbohydrates: 52.8g
- Protein: 13.6g
- Fat: 5.6g
- Skim Milk (250ml)
- Calories: 85
- Carbohydrates: 12g
- Protein: 8g
- Fat: 0.5g
- Chia Seeds (2 tablespoons)
- Calories: 138
- Carbohydrates: 12g
- Protein: 4.7g
- Fat: 8.7g
- Fresh Blueberries (100g)
- Calories: 57
- Carbohydrates: 14g
- Protein: 0.7g
- Fat: 0.3g
- Almonds (15g)
- Calories: 87
- Carbohydrates: 3g
- Protein: 3g
- Fat: 7.5g
- Honey (1 teaspoon)
- Calories: 30
- Carbohydrates: 8g
- Protein: 0g
- Fat: 0g
Adjusted Meal Total:
- Calories: 700 calories
- Carbohydrates: 101.8g
- Protein: 30g
- Fat: 22.6g
Meal 2: Protein-Rich Lunch
Ingredients and Macronutrients:
- Grilled Chicken Breast (200g)
- Calories: 330
- Carbohydrates: 0g
- Protein: 62g
- Fat: 7g
- Quinoa (cooked, 100g)
- Calories: 111
- Carbohydrates: 19.5
- Protein: 4g
- Fat: 1.8g
- Mixed Salad (Spinach, Cherry Tomatoes, Cucumber, 150g total)
- Calories: 32
- Carbohydrates: 7g
- Protein: 2g
- Fat: 0.4g
- Olive Oil (dressing, 1 tablespoon)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Avocado (half)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
Adjusted Meal Total:
- Calories: Approx. 712.5 calories
- Carbohydrates: 34.5g
- Protein: 72.5g
- Fat: 34.2g
Meal 3: Nutritious Dinner
Ingredients and Macronutrients:
- Salmon Fillet (150g)
- Calories: 280
- Carbohydrates: 0g
- Protein: 31g
- Fat: 18g
- Brown Rice (cooked, 150g)
- Calories: 166.5
- Carbohydrates: 34.5g
- Protein: 3.75g
- Fat: 1.2g
- Steamed Asparagus (100g)
- Calories: 20
- Carbohydrates: 4g
- Protein: 2.2g
- Fat: 0.2g
- Mixed Green Salad (100g, mixed greens only)
- Calories: 14
- Carbohydrates: 2.9g
- Protein: 1.4g
- Fat: 0.2g
- Olive Oil (for dressing, 1 tablespoon)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Avocado (half, sliced for salad)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
Meal Total:
- Calories: 720 calories
- Carbohydrates: 47.4g
- Protein: 39.85g
- Fat: 44.1g
Meal 4: Hearty Mid-Afternoon Meal
Ingredients and Macronutrients:
- Turkey Breast (sliced, 200g)
- Calories: 234
- Carbohydrates: 0g
- Protein: 52g
- Fat: 2g
- Sweet Potato (200g, baked)
- Calories: 180
- Carbohydrates: 42g
- Protein: 4g
- Fat: 0.3g
- Spinach Salad (100g fresh spinach)
- Calories: 23
- Carbohydrates: 3.6g
- Protein: 2.9g
- Fat: 0.4g
- Feta Cheese (50g, crumbled over salad)
- Calories: 140
- Carbohydrates: 1.2g
- Protein: 7g
- Fat: 12g
- Balsamic Vinaigrette (2 tablespoons for dressing)
- Calories: 90
- Carbohydrates: 4g
- Protein: 0g
- Fat: 9g
- Mixed Nuts (30g, for a snack along with meal)
- Calories: 174
- Carbohydrates: 6g
- Protein: 6g
- Fat: 15g
Meal Total:
- Calories: 841 calories
- Carbohydrates: 56.8g
- Protein: 71.9g
- Fat: 38.7g
Meal 5: Light Evening Meal
Ingredients and Macronutrients:
- Grilled Vegetables (200g mix of bell peppers, zucchini, and eggplant)
- Calories: 80
- Carbohydrates: 18g
- Protein: 2g
- Fat: 1g
- Cottage Cheese (100g)
- Calories: 109
- Carbohydrates: 4g
- Protein: 19g
- Fat: 1.7g
- Whole Grain Crackers (30g)
- Calories: 128
- Carbohydrates: 21g
- Protein: 3g
- Fat: 4g
- Apple (1 medium)
- Calories: 95
- Carbohydrates: 25g
- Protein: 0.5g
- Fat: 0.3g
Adjusted Meal Total:
- Calories: 412 calories
- Carbohydrates: 68g
- Protein: 24.5g
- Fat: 7g
Now, let’s calculate the total daily calorie intake with all five meals combined:
Daily Meal Summary:
- Meal 1: 700 calories
- Meal 2: 712.5 calories
- Meal 3: 720 calories
- Meal 4: 841 calories
- Meal 5: 412 calories
Total Daily Calories:
- Total Calories: 3385.5 calories
Who Could Follow A 3400 Calorie Meal Plan
A 3400 calorie meal plan may be suitable for individuals with high energy needs, such as athletes, individuals engaged in heavy physical labor, 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:
- Athlete:
- Example: Michael, a 25-year-old male athlete.
- BMR Calculation: Using the Mifflin-St Jeor Equation for males: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 Assuming Michael weighs 80 kg, is 180 cm tall, and is 25 years old: BMR = (10 × 80) + (6.25 × 180) – (5 × 25) + 5 = (800) + (1125) – (125) + 5 = 1805 kcal
- TDEE Calculation: Assuming Michael has a highly active lifestyle, his TDEE may be around 3400-3600 calories per day, considering his intense training regimen and increased energy expenditure.
- Manual Laborer:
- Example: Sarah, a 35-year-old female construction worker.
- BMR Calculation: Using the Mifflin-St Jeor Equation for females: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161 Assuming Sarah weighs 70 kg, is 165 cm tall, and is 35 years old: BMR = (10 × 70) + (6.25 × 165) – (5 × 35) – 161 = (700) + (1031.25) – (175) – 161 = 1395.25 kcal
- TDEE Calculation: Considering Sarah’s physically demanding job, her TDEE may also be around 3400-3600 calories per day due to the high levels of activity involved in her work.
- Weight Gain:
- Example: John, a 30-year-old male looking to gain weight.
- BMR Calculation: Using the Mifflin-St Jeor Equation for males: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5 Assuming John weighs 75 kg, is 175 cm tall, and is 30 years old: BMR = (10 × 75) + (6.25 × 175) – (5 × 30) + 5 = (750) + (1093.75) – (150) + 5 = 1698.75 kcal
- TDEE Calculation: Since John wants to gain weight, his TDEE may be slightly higher, around 3400-3600 calories per day, to support his goal of increasing muscle mass and overall body weight.
| Type of Person | Example | BMR (kcal) | TDEE (kcal) |
|---|---|---|---|
| Athlete | Michael, 25-year-old male athlete | 1805 | 3400-3600 |
| Manual Laborer | Sarah, 35-year-old female construction worker | 1395.25 | 3400-3600 |
| Weight Gain | John, 30-year-old male looking to gain weight | 1698.75 | 3400-3600 |
In conclusion, a 3400 calorie meal plan is suitable for individuals with high energy needs, such as athletes, manual laborers, or those aiming to gain weight, provided it aligns with their specific goals and activity levels.
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