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3385 calorie diet plan no. 2611. Explore our member meal plans with a daily calorie limit of 3300 calories. Many 3300 calorie diet plans to choose from.

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A 3385-Calorie Diet plan created by Nicholas

3300-Calorie Diet
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Nicholas
(Male)
Pennsylvania, United States
Total Calories: 3385
1. 3385-Calorie Diet Plan
2. 3385-Calorie Diet Plan
3. 3385-Calorie Diet Plan
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3385 Calories Diet Meal Plan

3300-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 3385-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
102 g - 94%
Total saturated fat in this plan:
37 g - 110%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
357 mg - 88%
Total sodium in this plan:
4776 mg - 146%
Total carbohydrates in this plan:
498 g - 122%
Total dietary fiber in this plan:
48 g - 116%
Total Fat. Total Fat. in this meal plan is at or below limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 3385 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
212 - 296
 
CARBS
40 - 60%
%
Range in Grams
339 - 508
 
FAT
15 - 25%
%
Range in Grams
56 - 94
Based on
Selected Ratio
  Calculated Protein Limit
254 g
  Calculated Carbs Limit
423 g
  Calculated Fat Limit
75 g
Breakfast
701 Calories
  31.73   85.95   26.64
Lunch
1259 Calories
  52.07   216.8   24.96
Dinner
835 Calories
  38.05   127.04   17.99
Snack
590 Calories
  16.58   67.9   32.78
TOTAL  
138 g
Below Range
212 - 296
 
498 g
Within Range
339 - 508
 
102 g
Above Range
56 - 94
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 3300-calorie diet meal plan?
Print

Nicholas created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Nicholas chose Chocolate Milk - Reduced Fat Chocolate Milk, Milk - 1 cup milk, Oatmeal - 1 cup oatmeal, Omelets - Omelet with Cheese and Ham or Bacon, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Nicholas chose Broccoli - 1 cup flowerets, Brown Rice - Regular Brown Rice, Chocolate Milk - Reduced Fat Chocolate Milk, Milk - 1 cup milk, Pasta - Whole Wheat Pasta, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Yogurt - Fruit. For dinner Nicholas chose Ham - Ham Sandwich with Lettuce and Spread, Milk - 1 cup milk, Spaghetti - 1 cup spaghetti, Water - 16 fl oz Bottled Water. For snack Nicholas chose Bananas - 1 medium banana, Peanut Butter - Creamy Peanut Butter, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 3300-calorie meal plan, Nicholas's total caloric consumption added to 3385 which is perfectly within the limit of this 3300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Nicholas for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 3300-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Jan 19th, 2021


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 3385 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 212 - 296 138 Fail
CARBS 339 - 508 498 Pass
FAT 56 - 94 102 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 212 - 296 138 Fail
CARBS 254 - 423 498 Fail
FAT 94 - 132 102 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 339 - 423 138 Fail
CARBS 85 - 169 498 Fail
FAT 113 - 150 102 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3385 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 3385 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Chocolate Milk - Reduced Fat Chocolate Milk 1 190 7.48g 30.32g 4.75g
Milk - 1 cup milk 1 146 7.86g 11.03g 7.93g
Oatmeal - 1 cup oatmeal 1 213 5.76g 42.63g 2.81g
Omelets - Omelet with Cheese and Ham or Bacon 1 152 10.63g 1.97g 11.15g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 701 31.73g 85.95g 26.64g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Chocolate Milk - Reduced Fat Chocolate Milk 1 190 7.48g 30.32g 4.75g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Pasta - Whole Wheat Pasta 2 348 14.92g 74.32g 1.52g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Fruit 1 292 10.49g 45.64g 7.94g
  Total: 1259 52.07g 216.8g 24.96g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Ham - Ham Sandwich with Lettuce and Spread 1 273 13.88g 29.72g 10.6g
Milk - 1 cup milk 1 122 8.05g 11.42g 4.81g
Spaghetti - 1 cup spaghetti 2 440 16.12g 85.9g 2.58g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 835 38.05g 127.04g 17.99g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bananas - 1 medium banana 2 210 2.58g 53.9g 0.78g
Peanut Butter - Creamy Peanut Butter 2 380 14g 14g 32g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 590 16.58g 67.9g 32.78g
  Total: 3385 138.43g 497.69g 102.37g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 3385  Calories from Fat 921
% Daily Value*
Total Fat 102.37g 94%
Saturated Fat 37.43g 110%
Polyunsaturated Fat 9.73g  
Monounsaturated Fat 22.37g
Cholesterol 357mg 88%
Sodium 4776mg 146%
Potassium 0mg  
Total Carbohydrates 497.69g 122%
Dietary Fiber 47.5g 116%
Sugars 192.97g | ABOVE RECOMMENDED LIMIT: 37.5g 515%
Protein 138.43g
Vitamin A 44%
Vitamin C 175%
Calcium 249%
Iron 130%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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