3000-3300 Calorie Meal Plan for Ian

Finding great-tasting, healthy food can seem like a challenge, but it doesn’t have to be. This Dietitian-designed meal plan takes the guesswork out of eating right and makes grocery shopping and meal prepping a breeze. Packed with a week’s worth of delicious, satisfying meals — plus snacks included each day — it’s guaranteed to help you stay on track 

Feel free to follow this  plan as is, or mix and match meals and snacks as you like. You’ll eat three tasty meals and two filling snacks every day. And remember to drink plenty of water every day! 



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Monday

Health Highlights

Breakfast

H‑E‑B Essential Grains 100% Whole Wheat Bread

2 slice

Apple

1 large

Lunch

Snack 1

Dinner

Chocolate ice cream

1 cup

Misc. Snacks

Banana (s)

1 large

Tuesday

Health Highlights

Breakfast

Apple

1 large

Lunch

Snack 1

Chobani Complete Strawberry Greek Yogurt

Chobani Complete Strawberry Greek Yogurt

1 container

Strawberries

1 cup halves

Dinner

Central Market Quick Heat White & Red Quinoa

Central Market Quick Heat White & Red Quinoa

2 1 cup

Asparagus

10 medium spear(s)

Misc. Snacks

Banana (s)

1 large

Chocolate ice cream

1 cup

Wednesday

Health Highlights

Breakfast

Orange

1 large

Lunch

Snack 1

Cucumber

1 small
Good Culture Classic Cottage Cheese Cup

Good Culture Classic Cottage Cheese Cup

1 1 container

Cherry Tomatoes

10 tomato

Crunchmaster Multi-Seed Original Crackers

40 gm

Dinner

Chocolate ice cream

1 cup

Misc. Snacks

Chobani Complete Strawberry Greek Yogurt

Chobani Complete Strawberry Greek Yogurt

1 container

Banana (s)

1 large

Thursday

Health Highlights

Breakfast

Grapefruit (pink or red)

1 grapefruit

Lunch

Snack 1

Pistachio nuts

0.25 cup

Dinner

Misc. Snacks

Banana (s)

1 large

Friday

Health Highlights

Breakfast

Apple

1 large

Lunch

Snack 1

Chobani Complete Strawberry Greek Yogurt

Chobani Complete Strawberry Greek Yogurt

1 container

Strawberries

1 cup halves

Dinner

Misc. Snacks

Banana (s)

1 large

Saturday

Health Highlights

Breakfast

Orange

1 large

Lunch

Snack 1

Crunchmaster Multi-Seed Original Crackers

40 gm
H‑E‑B Select Ingredients Mini Peppers

H‑E‑B Select Ingredients Mini Peppers

6 3 peppers

HEB Traditional Hummus

3 tbsp (s)

Dinner

H‑E‑B 100% Whole Wheat Hamburger Buns

H‑E‑B 100% Whole Wheat Hamburger Buns

1 1 bun

Chocolate ice cream

1 cup

Misc. Snacks

Banana (s)

1 large

Sunday

Health Highlights

Breakfast

Orange

1 large

Lunch

Snack 1

Dinner

Chocolate ice cream

1 cup

Misc. Snacks

Banana (s)

1 large





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