3,200 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, 3,200 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 3,200 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,200 calorie diet, as well as provide you with a printable 3,200 calorie diet plan.

Please note: This is just a day’s example of a 3,200 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 3,200 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,200 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 3,200 Calories a Day Healthy?

A well-planned 3,200 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:

2,900 Calorie Meal Plan
3,000 Calorie Meal Plan
3,100 Calorie Meal Plan

Printable 3,200 Calorie Meal Plan

We have created a printable version of a 3,200 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 3,200 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,200 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 3,200 calorie meal plan:

Provides 3,197 kcal, 189g Protein (24%), 285g Carbs (35%), 149g Fat (41%) per day.


Mediterranean Burrito

Loaded with protein and Mediterranean flavour!

Calories and Macros

875 Calories
42.9g Protein (19%)
74.4g Carbohydrates (34%)
45.6g Fat (47%)


4 Eggs
2 tsp Olive Oil
3 Whole Wheat Tortillas
20 grams Baby Spinach
20 grams Sun-Dried Tomatoes
30 grams Feta Cheese
5 grams Black Olives
20 grams Black Beans (canned)


Step 1: Heat your oil in a non-stick pan over a medium temperature

Step 2: Whisk the egg in a bowl on the side while things heat up! 

Step 3: Scramble the eggs in the pan for about 5 minutes, or until the majority of liquid becomes solid, slice up your black olives, sun-dried tomatoes, and spinach on the side 

Step 4: Throw the olives, spinach, tomatoes, and beans into the pan along with the egg and toss together 

Step 5: After about 2 minutes of cooking, add the feta cheese to the party

Step 6: Once the cheese has melted a little, lay out your tortilla and evenly spread the mixture onto each

Step 7: Roll up and serve with a little hot sauce on the side (because you’re damn spicy)

Et Voilà!


Avocado Spice Chicken Sandwich

Calories and Macros

865 Calories
55g Protein (25%)
74.8g Carbohydrates (34%)
40.5g Fat (41%)


150 grams Chicken Breast
4 slices Whole Grain Bread
1 Tomato
1 Avocado
1/2 tsp Red Pepper Flakes
1/2 tsp Cumin Powder
2 Olive Oil
4 leaves Romaine Lettuce
1/4 tsp Paprika
1/2 tsp Garlic Powder
1/4 tsp Sea Salt
1/4 tsp Black Pepper
1/4 Red Onion


Step 1: First of all! Flatten your chicken breast and then marinate it in the olive oil and all spices for as long as possible (up to one hour). When ready to cook, place under a medium heat grill and allow to cook through! 

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the red onion, tomato and, avocado and get them ready for action.

Step 4: As soon as your chicken is cooked through, layer all ingredients in whatever order you see fit. We personally went with lettuce, chicken, tomato, onion, avocado, with another lettuce leaf on top!


Salmon with Roasted Sweet Potatoes and Pepper

Calories and Macros

1015 Calories
53.8g Protein (21%)
84.4g Carbohydrates (33%)
51.5g Fat (46%)


1 1/2 Red Bell Pepper
350 grams Sweet Potato
1 1/2 tbsp Olive Oil
2 pinches Salt
225 grams Atlantic Salmon
2 wedges Lemon
1 tsp Paprika


Step 1: Preheat the oven to 200c (400f). Then place some parchment paper onto a baking tray.

Step 2: Slice the bell pepper and sweet potato and then lay them onto the paper. Drizzle with half the olive oil, the paprika, and half the salt then toss to coat. Spread out into an even layer. Put the sheet pan inside the oven and let her roast for 10 minutes!

Step 3: On the second sheet pan, place the salmon and coat evenly with the remaining olive oil. Drizzle the salmon with a little lemon juice and then pat with a little salt and oregano!

Step 4: After the pepper and sweet potato is nicely cooked, remove the baking sheet, place the 2nd baking sheet inside the oven then set the timer for 10 minutes.

Step 5: Serve up! Or, if meal prepping, portion the sweet potatoes into your food containers then put even portions of salmon into each. Cover and refrigerate for up to 3 days.

Snack 1

Spicy Feta Toast!

Calories and Macros

163 Calories
7.3g Protein (17%)
18.7g Carbohydrates (45%)
7g Fat (38%)


1 slice Whole Grain Bread
1 Tomato
15 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

Frozen Watermelon Rosemary Smoothie

This one’s pretty refreshing!

Calories and Macros

279 Calories
30.3g Protein (41%)
32.9g Carbohydrates (45%)
4.6g Fat (14%)


225 grams Watermelon
1 wedge Lemon
45 grams Strawberries
1/4 tsp Dried Rosemary
30 grams Vanilla Whey Protein (80%)
175 ml Soy Milk


Step 1: To start, chop the seedless watermelon first then set it aside. Grate the zest of the lemon.

Step 2: Combine all of the ingredients in the blender and place on high for 30 seconds, or until you achieve an even consistency.

Step 3: Pour into your glass and garnish with rosemary and a slice of lemon according to your liking! Enjoy!

For a fitter, stronger,
healthier you.

Calculate your macro and calorie targets, generate a meal plan you'll love, and level-up with structured workout plans.