3,300 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, 3,300 calories falls within total caloric intake for what may be needed to reach this goal.

But what does a 3,300 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,300 calorie diet, as well as provide you with a printable 3,300 calorie diet plan.

Please note: This is just a day’s example of a 3,300 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 3,300 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,300 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 3,300 Calories a Day Healthy?

A well-planned 3,300 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:

3,000 Calorie Meal Plan
3,100 Calorie Meal Plan
3,200 Calorie Meal Plan

Printable 3,300 Calorie Meal Plan

We have created a printable version of a 3,300 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 3,300 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,300 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 3,300 calorie meal plan:

Provides 3,308 kcal, 188g Protein (23%), 310g Carbs (37%), 159g Fat (40%) per day.


Coco Loco Nutty Smoothie

Calories and Macros

829 Calories
53.4g Protein (25%)
94.9g Carbohydrates (44%)
30.9g Fat (32%)


2 Bananas
40 grams Oats
80 ml Coconut Milk Drink (carton)
350 ml Almond Milk
40 grams Peanut Butter (smooth)
40 grams Vanilla Whey Protein (80%)


Ideally, use a chilled or even a frozen banana for this splendid mix of nutty goodness. 

Step 1: Place the oats and milk into your favourite blender and allow to soften for about 1 minute before adding the remaining ingredients. 

Step 2: Securely fasten the lid and blend thoroughly for around 15 – 30 seconds while gradually adding water (if necessary) to create desired consistency.

Step 3: Pour into a glass for a smoothie that will make you go a little nuts!


Mediterranean Burrito

Loaded with protein and Mediterranean flavour!

Calories and Macros

1,090 Calories
51.5g Protein (19%)
99.4g Carbohydrates (36%)
54.8g Fat (45%)


4 Eggs
2 tsp Olive Oil
4 Whole Wheat Tortillas
20 grams Baby Spinach
20 grams Sun-Dried Tomatoes
10 grams Black Olives
50 grams Feta Cheese
50 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!


Classic Turkish One-Pan Menemen

Calories and Macros

899 Calories
43.3g Protein (18%)
79.5g Carbohydrates (34%)
50.5g Fat (48%)


2 tbsp Olive Oil
1 1/2 Onions
1 Green Bell Pepper
2 tsp Brown Sugar
300 grams Chopped Tomatoes (canned)
2 Red Chilli Peppers
1 tbsp Parsley
5 tbsp Greek Yogurt (whole milk)
2 cloves Garlic
4 Eggs


Step 1: Chop the onion and bell pepper into bite-size slices and set aside.

Step 2: Finely slice the garlic and chilli and set to the other side.

Step 3: Heat the oil in a heavy-based frying pan over a medium temperature.

Step 4: Stir in the onions, bell pepper, and chilies and allow them all to become very well acquainted in the pan for about 3 minutes. Season with a little salt and pepper here too!

Step 5: Add the canned tomatoes and the sugar and bring to a light simmer to reduce the liquid. Then, add the sun-dried tomatoes and stir. 

Step 6: Using a wooden spoon, create pockets that will hold the eggs.

Step 7: Crack an egg into each pocket, reduce the heat to low, and cover the pan. Allowing the eggs to set.

Step 8: While you wait, beat the finely-sliced garlic into the yogurt and season well. 

Step 9: Serve the menemen with some parsley sprinkled over the top and a dollop of the garlicky yogurt on the side.

Snack 1

Mean, Green, Avocado Toast Machine

Your toasty companion that will keep you running all day!

Calories and Macros

227 Calories
7g Protein (12%)
19.9g Carbohydrates (33%)
14.7g Fat (55%)


1 slice Whole Grain Bread
1/2 Avocado
5 grams Pumpkin Seeds


Step 1: Place your bread into a toaster and let things heat up while you scoop out the avocado and mash it in a bowl using a fork.

Step 2: Season the avocado with a little salt and pepper.

Step 3: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the avocado on top. 

Step 4: Sprinkle with the pumpkin seeds and get your munch on.

Snack 2

Chocolate Protein and Cashew Supreme

Calories and Macros

263 Calories
32.8g Protein (49%)
16.4g Carbohydrates (24%)
7.9g Fat (27%)


30 grams Chocolate Whey Protein (80%)
200 ml Milk (1% fat)
10 grams Cashew Nuts


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

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

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