3300-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 3300-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 3300-calorie meal plan and learn how it can help you achieve a healthier lifestyle.
Breakfast: 1000 -
Loaded Oatmeal with Banana, Peanut Butter, and Honey
Ingredients
- 1 cup rolled oats (80g)
- 2 cups water or milk for cooking oats (480ml)
- 1 medium banana, sliced (118g)
- 2 tablespoons peanut butter (32g)
- 1 tablespoon honey (21g)
- A pinch of salt
Instructions
- Place the rolled oats, water (or milk), and a pinch of salt into a small pot over medium-high heat.
- Bring the mixture to a boil, then reduce the heat to a simmer. Cook, stirring occasionally, for about 5 minutes or until the oats are soft and have absorbed the liquid.
- While the oatmeal is cooking, slice the banana into thin pieces.
- Once the oatmeal is done, remove it from heat. If it seems too thick, add a little more liquid to reach your desired consistency.
- Serve the hot oatmeal in a bowl.
- Top the oatmeal with the sliced banana, peanut butter, and a drizzle of honey.
- Stir the peanut butter and honey into the oatmeal or leave them on top as a garnish. Enjoy your Loaded Oatmeal warm!
Macros
| Nutrient |
Amount |
| Calories |
~1000 kcal |
| Carbohydrates |
~135 g |
| Fiber |
~14 g |
| Sugar |
~44 g |
| Fat |
~37 g |
| Protein |
~28 g |
Lunch: 1100 -
Grilled Chicken Breast with Quinoa and Avocado Salad
Ingredients
- 2 boneless, skinless chicken breasts (about 200g each)
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- Salt and pepper, to taste
- 1 cup quinoa (uncooked)
- 2 cups water
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- Juice of 1 lime
- 1 tablespoon chopped fresh cilantro
- 1/4 red onion, finely chopped
Instructions
- Preheat the grill to medium-high heat.
- In a small bowl, mix the olive oil, smoked paprika, salt, and pepper.
- Rub the spice mixture over the chicken breasts.
- Place the chicken on the grill and cook for 6-7 minutes on each side or until the internal temperature reaches 165°F (75°C).
- While the chicken is grilling, rinse the quinoa under cold water until the water runs clear.
- In a saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until the water is absorbed.
- Remove the quinoa from heat and let it stand covered for 5 minutes. Fluff with a fork and let it cool down a bit.
- In a large bowl, combine the cooked quinoa, diced avocado, cherry tomatoes, red onion, lime juice, and chopped cilantro.
- Once the chicken is done, let it rest for a few minutes before slicing.
- Serve the grilled chicken on top of the quinoa and avocado salad.
Macros
| Nutrient |
Amount per Serving |
| Calories |
1100 kcal |
| Protein |
80 g |
| Carbohydrates |
90 g |
| of which Dietary Fiber |
15 g |
| Total Fat |
40 g |
| of which Saturated |
6 g |
| of which Monounsaturated |
20 g |
| of which Polyunsaturated |
14 g |
| Cholesterol |
130 mg |
| Sodium |
300 mg |
Dinner: 1200 -
Salmon with Sweet Potato and Steamed Vegetables
Ingredients
- 200g salmon fillet
- 200g sweet potato
- 100g broccoli florets
- 100g carrot, sliced
- 1 tbsp olive oil
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
- Preheat your oven to 200°C (390°F). Prepare a lined baking tray.
- Wash the sweet potato and cut it into cubes. Place the cubes on the baking tray, drizzle with half of the olive oil, and season with salt. Bake for 20 minutes.
- While the sweet potato is baking, season the salmon fillet with salt and pepper, and the remaining olive oil.
- After the sweet potatoes have been in the oven for 20 minutes, add the salmon to the tray and continue to bake for additional 12-15 minutes, or until the salmon is cooked to your liking.
- Steam the broccoli and carrot slices. You can use a steamer or place them in a microwave-safe bowl with a little water, cover with a plate, and microwave for 2-3 minutes or until tender.
- Once everything is cooked, assemble the meal. Divide the sweet potato, salmon, and steamed vegetables onto your plate.
- Serve with a wedge of lemon to squeeze over the salmon.
Macros
| Nutrient |
Amount |
| Calories |
1200 kcal |
| Protein |
50g |
| Carbohydrates |
120g |
| Fats |
50g |
