3100-Calorie Meal Plan: Recipes & Preparation
In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or gain muscle, implementing a 3100-calorie meal plan could be the answer you've been looking for.
This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 3100-calorie meal plan and learn how it can help you achieve a healthier lifestyle.
Breakfast: 1000 -
Protein Pancakes with Peanut Butter and Banana
Ingredients
- 1 cup oats
- 2 large eggs
- 1 scoop whey protein powder (vanilla or unflavored is preferred)
- 1/2 teaspoon baking powder
- 1/2 cup Greek yogurt
- 1/4 cup almond milk (or any milk of choice)
- 1 teaspoon vanilla extract
- 2 tablespoons natural peanut butter
- 1 medium banana, sliced
Instructions
- Place the oats in a blender and blend until they reach a flour-like consistency.
- Add the eggs, protein powder, baking powder, Greek yogurt, almond milk, and vanilla extract to the blender. Blend until a smooth batter forms.
- Preheat a non-stick skillet over medium heat.
- Scoop about 1/4 cup of the batter per pancake onto the skillet. Cook until bubbles form on top, then flip and cook until golden brown on the other side.
- While the pancakes are cooking, gently warm the peanut butter in a microwave or on the stovetop until it is drizzle-able.
- Serve the pancakes with sliced banana on top and drizzled with the warm peanut butter.
Macros
| Macronutrient |
Amount |
| Calories |
1000 kcal |
| Protein |
60 g |
| Carbohydrates |
90 g |
| Fat |
40 g |
| Fiber |
11 g |
| Sugar |
20 g |
Lunch: 1100 -
Grilled Chicken Breast with Quinoa and Avocado Salad
Ingredients
- 2 boneless, skinless chicken breasts (approximately 6 ounces each)
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1 cup quinoa, rinsed
- 2 cups water or chicken broth
- 1 ripe avocado, diced
- 1 small red onion, finely chopped
- 1 cup cherry tomatoes, halved
- Juice of 1 lime
- 2 tablespoons fresh cilantro, chopped
- 1 tablespoon balsamic vinegar
Instructions
- Preheat the grill to medium-high heat.
- Drizzle the chicken breasts with olive oil and season with paprika, garlic powder, salt, and pepper.
- Place the chicken on the grill and cook for 6-7 minutes per side or until the internal temperature reaches 165°F (74°C) and juices run clear. Remove from grill and let it rest.
- While the chicken is cooking, in a medium saucepan, bring the quinoa and water or broth to a boil. Reduce to a simmer, cover, and cook for 15 minutes or until all the liquid is absorbed.
- In a large bowl, combine the cooked quinoa, diced avocado, red onions, cherry tomatoes, lime juice, cilantro, and balsamic vinegar. Toss to mix well.
- Slice the rested chicken breasts and serve over the quinoa and avocado salad.
Macros
| Component |
Amount |
| Calories |
1100 kcal |
| Protein |
60 g |
| Carbohydrates |
90 g |
| Fats |
45 g |
| Fiber |
15 g |
| Sugar |
5 g |
Dinner: 1000 -
Vegetable Stir Fry with Tofu and Brown Rice
Ingredients
- 1 cup brown rice, uncooked
- 2 cups water (for the rice)
- 1 block (14 oz or 396 g) firm tofu, drained and pressed
- 2 tablespoons soy sauce (for tofu marinade)
- 1 tablespoon cornstarch (for tofu marinade)
- 2 tablespoons vegetable oil (for frying)
- 2 cloves garlic, minced
- 1 inch ginger, peeled and grated
- 2 cups broccoli florets
- 1 bell pepper, sliced
- 1 carrot, sliced
- 1 zucchini, sliced
- 1 cup snap peas
- 2 tablespoons soy sauce (for stir fry sauce)
- 1 tablespoon sesame oil (for stir fry sauce)
- 1 tablespoon rice vinegar (for stir fry sauce)
- Salt and pepper to taste
Instructions
- Start by cooking the brown rice: In a medium pot, bring 2 cups of water to a boil. Add the rice, reduce heat to a simmer, cover, and cook for about 45 minutes or until the water is absorbed and the rice is tender.
- Cut the tofu into 1-inch cubes and marinate it in 2 tablespoons of soy sauce and cornstarch. Set aside for 15 minutes.
- Heat 1 tablespoon of vegetable oil in a large pan over medium-high heat. Add the marinated tofu and fry until it is golden brown on all sides. Remove the tofu from the pan and set it aside.
- In the same pan, add another tablespoon of vegetable oil, followed by minced garlic and grated ginger. Sauté for 30 seconds or until fragrant.
- Add broccoli florets, sliced bell pepper, carrot, zucchini, and snap peas to the pan. Stir fry for about 5 minutes or until the vegetables are tender but still crisp.
- While the vegetables are cooking, mix 2 tablespoons of soy sauce, sesame oil, and rice vinegar in a small bowl to create the stir fry sauce.
- Add the fried tofu back to the pan with the vegetables, pour the stir fry sauce over, and toss everything to combine. Season with salt and pepper to taste. Cook for an additional 2 minutes.
- Serve the vegetable and tofu stir fry over the cooked brown rice.
Macros
| Nutrient |
Amount per serving |
| Calories |
500 kcal |
| Fat |
18 g |
| Carbohydrates |
65 g |
| Dietary Fiber |
8 g |
| Sugars |
5 g |
| Protein |
22 g |
