Nutrioscale - Blog
  • 20 Dec, 2023

  • By Nutrioscale Team

3200-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 3200-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 3200-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 1000 -
High Calorie Protein Smoothie & Whole Wheat Bagel with Cream Cheese


  • 1 whole wheat bagel
  • 2 tablespoons cream cheese
  • 1 cup whole milk
  • 1 scoop whey protein powder (approx. 30g protein)
  • 2 tablespoons peanut butter
  • 1 banana
  • 1/4 cup rolled oats
  • 1 tablespoon honey (optional for added sweetness)
  • 1 tablespoon chia seeds


  1. Toast the whole wheat bagel until it reaches your desired level of crispiness.
  2. Spread the cream cheese evenly on each half of the toasted bagel.
  3. In a blender, combine the whole milk, whey protein powder, peanut butter, banana, rolled oats, honey (if using), and chia seeds.
  4. Blend the ingredients on high speed until the mixture is smooth and creamy, making sure no clumps remain.
  5. Pour the smoothie into a large glass and serve with the cream cheese bagel on the side.


Item Calories Protein (g) Carbs (g) Fats (g)
Whole Wheat Bagel 250 10 50 2
Cream Cheese 100 2 1 10
Whole Milk 150 8 11 8
Whey Protein Powder 120 30 3 1
Peanut Butter 188 8 6 16
Banana 105 1.3 27 0.3
Rolled Oats 77 3 14 1.5
Honey 64 0.1 17 0
Chia Seeds 58 2 5 3.7
Total 1012 64.4 134 42.5

Lunch: 1100 -
Grilled Chicken Caesar Salad Wrap with Avocado & Sweet Potato Fries


  • 2 boneless, skinless chicken breasts (~300g)
  • 2 large whole wheat tortilla wraps
  • 1/2 head of Romaine lettuce, chopped
  • 1/4 cup Caesar dressing
  • 1/4 cup grated Parmesan cheese
  • 1 avocado, sliced
  • 1 large sweet potato, cut into fries
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Favorite seasoning for fries (optional)


  1. Preheat the grill to medium-high heat and preheat the oven to 425°F (220°C) for sweet potato fries.
  2. Toss the sweet potato fries with olive oil, salt, pepper, and optional seasoning. Lay them on a baking tray in a single layer and bake for 20-25 minutes, until crispy and golden.
  3. Season chicken breasts with salt and pepper, then grill for 6-7 minutes on each side, or until fully cooked with an internal temperature of 165°F (74°C).
  4. Let the chicken rest for a few minutes, then slice it into thin strips.
  5. In a large bowl, combine the chopped Romaine lettuce, Caesar dressing, and grated Parmesan cheese. Toss until the lettuce is well coated.
  6. Warm the tortilla wraps for a few seconds on the grill or in a dry skillet, making them more pliable.
  7. Assemble the wraps by layering the Caesar salad mixture, sliced grilled chicken, and avocado slices on the tortillas. Roll the tortillas tightly to enclose the filling.
  8. Cut the wrap in half, and serve with the baked sweet potato fries on the side.


Nutrient Amount per Serving
Calories 1100 (approximately)
Protein 60g
Carbohydrates 96g
Dietary Fiber 15g
Sugars 7g
Fat 47g
Saturated Fat 10g
Cholesterol 115mg
Sodium 1300mg

Dinner: 1100 -
Salmon with Quinoa and Steamed Vegetables & Greek Yogurt with Honey and Nuts


  • Salmon Fillet - 6 oz (170 g)
  • Quinoa - 1/2 cup (dry)
  • Mixed Vegetables (broccoli, carrots, green beans) - 2 cups
  • Greek Yogurt (plain, non-fat) - 1 cup (245 g)
  • Honey - 1 tablespoon (21 g)
  • Mixed Nuts (almonds, walnuts, pistachios) - 1/4 cup (30 g)
  • Olive Oil - 1 teaspoon (5 ml)
  • Lemon Juice - 1 tablespoon (15 ml)
  • Salt and Pepper - to taste
  • Fresh Dill or Parsley (optional) - for garnish


  1. Rinse the quinoa under cold water and drain. In a saucepan, bring 1 cup of water to a boil, add the quinoa, then reduce heat to low, cover, and cook for 15 minutes or until the water is absorbed. Fluff with a fork and set aside.
  2. While the quinoa is cooking, season the salmon fillet with salt, pepper, and lemon juice. Preheat a non-stick skillet over medium-high heat and add the olive oil. Once hot, place the salmon skin-side down and cook for about 4-5 minutes on each side or until cooked through.
  3. Bring water to a boil in a steamer or a pot with a steamer insert. Add the mixed vegetables and steam for around 5-7 minutes, or until tender but still crisp.
  4. In a small bowl, mix the Greek yogurt with honey until well combined.
  5. Chop the mixed nuts and set aside.
  6. To assemble, divide the cooked quinoa on plates, top with the steamed vegetables and place the salmon fillet on top. Drizzle with lemon juice and garnish with fresh dill or parsley if desired.
  7. Serve the Greek yogurt with honey in a separate bowl and sprinkle with chopped nuts.


Nutrient Amount
Calories 1100 kcal
Protein 80 g
Carbohydrates 93 g
of which Sugars 29 g
Fat 44 g
of which Saturated 6 g
Fiber 12 g