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3430 calorie diet plan no. 2670. 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 3430-Calorie Diet plan created by Bre

3300-Calorie Diet
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Bre
(Female)
Oklahoma, United States
Total Calories: 3430
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6. 3430-Calorie Diet Plan
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3430 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 3430-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 - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Sweets, Candy & Desserts
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
138 g - INF%
Total saturated fat in this plan:
38 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
1178 mg - INF%
Total sodium in this plan:
3714 mg - INF%
Total carbohydrates in this plan:
387 g - INF%
Total dietary fiber in this plan:
18 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 3430 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
215 - 300
 
CARBS
40 - 60%
%
Range in Grams
343 - 515
 
FAT
15 - 25%
%
Range in Grams
57 - 95
Based on
Selected Ratio
  Calculated Protein Limit
257 g
  Calculated Carbs Limit
429 g
  Calculated Fat Limit
76 g
Breakfast
589 Calories
  21.75   70.01   24.95
Lunch
1059 Calories
  53.93   124.35   38.81
Dinner
763 Calories
  50.91   81.55   26.22
Snack
1019 Calories
  28.02   111.24   48.48
TOTAL  
155 g
Below Range
215 - 300
 
387 g
Within Range
343 - 515
 
138 g
Above Range
57 - 95
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

Bre created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Bre chose Almond Milk - 1 cup almond milk, Apple Juice - Tree Top 100% Apple Juice, Bacon - 1 medium slice bacon, Cereal - reeses reeses puffs cereal, Scrambled Eggs - 1 large egg, Water - 1 cup (8 fl oz) water, Yogurt - Plain. For lunch Bre chose Almonds - 1 oz almond, Rice - Regular White Rice, Sodas - 1 bottle (16 fl oz) soda, Tilapia - 1 fillet Cooked Tilapia, Water - 1 cup (8 fl oz) water. For dinner Bre chose Bread - Wheat Dinner Roll, Broccoli - 1 oz broccoli, Garden Salad - Garden Salad with Cheese, Tomato and Carrots, Sodas - 1 bottle (16 fl oz) soda, Tilapia - Fried Battered Tilapia, Water - 1 cup (8 fl oz) water. For snack Bre chose Almond Milk - 1 cup almond milk, Apples - Generic Granny smith medium apple, Chips - Potato Chips, Hard Boiled Eggs - 1 large egg, Ice Creams - Regular Ice Cream, Orange Juice - Minute Maid Pure squeezed no pulp, Trail Mix - 1 oz trail mix, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 3300-calorie meal plan, Bre's total caloric consumption added to 3430 which is perfectly within the limit of this 3300-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Bre 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 3430 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 215 - 300 155 Fail
CARBS 343 - 515 387 Pass
FAT 57 - 95 138 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 215 - 300 155 Fail
CARBS 257 - 429 387 Pass
FAT 95 - 133 138 Fail
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 343 - 429 155 Fail
CARBS 86 - 172 387 Fail
FAT 114 - 152 138 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3430 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 High In Potassium, Omega 3 Fatty Acid Rich Foods.
  • Food items such as mushrooms, peas, potatoes, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 3430 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, 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
Almond Milk - 1 cup almond milk 1 59 1.48g 6.33g 3.51g
Apple Juice - Tree Top 100% Apple Juice 1 120 0 29g 0
Bacon - 1 medium slice bacon 1 43 2.96g 0.11g 3.34g
Cereal - reeses reeses puffs cereal 1 120 2g 22g 3g
Scrambled Eggs - 1 large egg 1 98 6.81g 1.15g 7.14g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
Yogurt - Plain 1 149 8.5g 11.42g 7.96g
  Total: 589 21.75g 70.01g 24.95g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Rice - Regular White Rice 1 204 4.2g 44.08g 0.44g
Sodas - 1 bottle (16 fl oz) soda 1 187 0.34g 48.07g 0.05g
Tilapia - 1 fillet Cooked Tilapia 2 504 43.36g 26.6g 23.96g
Water - 1 cup (8 fl oz) water 3 0 0 0 0
  Total: 1059 53.93g 124.35g 38.81g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Wheat Dinner Roll 1 76 2.41g 12.88g 1.76g
Broccoli - 1 oz broccoli 1 10 0.8g 1.88g 0.1g
Garden Salad - Garden Salad with Cheese, Tomato and Carrots 1 78 4.6g 2.9g 5.53g
Sodas - 1 bottle (16 fl oz) soda 1 187 0.34g 48.07g 0.05g
Tilapia - Fried Battered Tilapia 2 412 42.76g 15.82g 18.78g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 763 50.91g 81.55g 26.22g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 cup almond milk 1 59 1.48g 6.33g 3.51g
Apples - Generic Granny smith medium apple 1 100 0 22g 0
Chips - Potato Chips 1 200 1.86g 14.1g 10.62g
Hard Boiled Eggs - 1 large egg 2 154 12.52g 1.12g 10.56g
Ice Creams - Regular Ice Cream 1 134 2.34g 16.23g 7.13g
Orange Juice - Minute Maid Pure squeezed no pulp 1 110 2g 26g 0
Trail Mix - 1 oz trail mix 2 262 7.82g 25.46g 16.66g
Water - 1 cup (8 fl oz) water 2 0 0 0 0
  Total: 1019 28.02g 111.24g 48.48g
  Total: 3430 154.61g 387.15g 138.46g
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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 3430  Calories from Fat 1246
% Daily Value*
Total Fat 138.46g INF%
Saturated Fat 37.5g INF%
Polyunsaturated Fat 32.02g  
Monounsaturated Fat 57.76g
Cholesterol 1178mg INF%
Sodium 3714mg INF%
Potassium 0mg  
Total Carbohydrates 387.15g INF%
Dietary Fiber 18.1g INF%
Sugars 209.95g | ABOVE RECOMMENDED LIMIT: 25g 840%
Protein 154.61g
Vitamin A 16%
Vitamin C 322%
Calcium 143%
Iron 119%
*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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