3,100 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight gain as a primary goal, 3,100 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 3,100 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,100 calorie diet, as well as provide you with a printable 3,100 calorie diet plan.

Please note: This is just a day’s example of a 3,100 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 3,100 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,100 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric surplus that encourages weight gain.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 3,100 Calories a Day Healthy?

A well-planned 3,100 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a high level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

2,800 Calorie Meal Plan
2,900 Calorie Meal Plan
3,000 Calorie Meal Plan

Printable 3,100 Calorie Meal Plan

We have created a printable version of a 3,100 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 3,100 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,100 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie surplus necessary in promoting weight gain. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 3,100 calorie meal plan:

Provides 3,095 kcal, 200g Protein (26%), 298g Carbs (38%), 124g Fat (36%) per day.


Avocado and Spinach Quesadillas

Calories and Macros

940 Calories
43g Protein (18%)
67.3g Carbohydrates (28%)
56.2g Fat (53%)


4 Eggs
1/2 Avocado
45 grams Feta Cheese
30 grams Spinach
3 Whole Wheat Tortillas
1 1/2 tsp Olive Oil
1 tbsp Parsley


Step 1: Slice the avocado and cherry tomatoes

Step 2: Heat your pan over a medium temperature and add the olive oil.

Step 3: Scramble your eggs in a small frying pan and set aside

Step 4: Place 1 tortilla in another small frying pan and on one half, lay the crumbled cheese, scrambled egg, a few avocado slices, fresh spinach and top with more cheese

Step 5: Fold over the tortilla and flip when the bottom is brown. Use a spatula to press down to get the cheese to stick together

Step 6: Remove from pan and repeat with the other tortilla. Slice when ready to eat, YUM!


Garlicky Chicken Bites

Calories and Macros

834 Calories
54.4g Protein (26%)
97g Carbohydrates (47%)
25.4g Fat (27%)


120 grams Quinoa
150 grams Chicken Breast
3/4 tbsp Whole Grain Wheat Flour
3 cloves Garlic
3/4 tbsp Mixed Herbs
3 tsp Olive Oil
3 tsp Parsley
1/2 Courgette (Zucchini)
1/2 Red Onion
1/2 Red Bell Pepper
2 wedges Lemon


Step 1: Place your quinoa in a medium-sized saucepan with enough water to cover the surface by about an inch. Heat over a medium heat and allow to cook on the side. 

Step 2: Slice that chicken breast into even-sized chunks and place in a bowl. 

Step 3: Season with a little salt and pepper, and then lightly cover with the flour and mixed herbs. Coat evenly. 

Are you ready for things to heat up?

Step 4: Take out your bestest frying pan, and heat half the olive oil over a medium heat and then add those chicken cubes allowing to cook evenly for around 5 minutes. 

Step 5: Finely slice your garlic and parsley, and then chop all remaining vegetables into bite-size cubes. 

Step 6: Add the garlic and parsley to the chicken pan and further cook for another 2 – 3 minutes. Add a little extra olive oil if necessary.

Step 7: In a side pan, heat the remaining olive oil over a medium heat and cook the chopped vegetables for 4 – 5 minutes until lightly browned and tender. 

Step 8: Drizzle the chicken with a little lemon juice and serve all of your wonderful creations on a plate seasoned with a little salt and pepper.

You are ready to go.


Spicy Crispy Chicken Burger

Calories and Macros

814 Calories
58.7g Protein (29%)
80.8g Carbohydrates (40%)
28.7g Fat (32%)


150 grams Chicken Breast
1 Whole Wheat Burger Bun
1 Egg
2 tbsp Breadcrumbs
25 grams Whole Grain Wheat Flour
1 wedge Lemon
120 grams Milk (1% fat)
1 tsp Paprika
1/2 tsp Dried Oregano
1/2 tsp Chilli Powder
1/2 tsp Onion Powder
1/2 tsp Garlic Powder
1/4 tsp Salt
1/4 tsp Black Pepper
1 tbsp Sunflower Oil
1/4 Tomato
2 leaves Iceberg Lettuce


Step 1: Place your chicken breast onto a clean, flat surface, and cover with a sheet of cling film. Using a rolling pin, lightly pound/roll out the chicken breast until it reaches about a ¾-inch thickness. Your ultimate goal is to reach this thickness while maintaining solid burger shape; trimming the edges of the chicken breast to achieve this is perfectly acceptable!

Step 2: In a medium-sized bowl, combine the juice from a wedge of lemon, milk, ½ the paprika, onion powder, garlic powder, salt, and pepper. 

Step 3: Place your chicken breast into the bowl and leave to marinate for up to 30 minutes (if stuck for time, 10 minutes will do!). 

Step 4: While you wait, beat the egg in a small bowl and place the breadcrumbs on a plate next to the beaten egg bowl. 

Step 5: In a separate bowl mix the flour with the remaining paprika, oregano, and chili powder.

Step 6: Remove the chicken breast from the milk marinade and coat with the flour mix ensuring that the breast is completely covered. Then, dip the chicken into the beaten egg, further ensuring the chicken is fully coated. Finally, lay the chicken breast onto the breadcrumbs and work them together to finalise the coating process. 

Step 7: Heat the sunflower oil in a frying pan over a medium to high heat. Carefully place your coated chicken burger breast into the pan and fry for between 4 and 5 minutes per side.

Step 8: Slice your tomatoes and onion into burger slices. 

Step 9: Once cooked through and golden brown on the outside, allow to rest on a wire rack above a paper towel for a minute or two in order to remove excess oil.

Step 10: Layer your burger in a lightly-toasted bun with sliced tomato and lettuce underneath, with the sliced red onion and additional herbs on top!

Step 11: Serve with a side of sugar-free ketchup or mustard!

Snack 1

Spicy Feta Toast!

Calories and Macros

269 Calories
12.7g Protein (19%)
32.2g Carbohydrates (47%)
10.4g Fat (34%)


2 slices Whole Grain Bread
1 Tomato
25 grams Feta Cheese
1/2 tsp Olive Oil
1 tsp Fresh Corander (cilantro)
1 dash Black Pepper
1 sprinkle Sea Salt
1 pinch Red Pepper Flakes


Step 1: Place your bread into a toaster and let things heat up while you slice the tomato on the side.

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, crumble the feta and lay tomato on top.

Step 3: Scatter the fresh coriander leaves over your masterpiece, season with a little salt and pepper, and drizzle with the olive oil and a dash of chili. 


Snack 2

Vanilla Protein and Plump Plum

Calories and Macros

238 Calories
31.5g Protein (52%)
20.9g Carbohydrates (34%)
3.7g Fat (14%)


30 grams Vanilla Whey Protein (80%)
200 ml Milk (1% fat)
1 Plum


Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the plum on the side!

We’re almost plum out of puns…(almost)

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