Meal Plan for 3000 Calorie Week
Meal plan 1 - 2500 Daily Calories
Cooking Methods: 
Stovetop, Instant Pot
Average Rating: 
4.3
Total cooking time: 
3 hrs. 15 mins.
Total Daily Calories: 
2520
 calories
Meal plan 2 - 3000 Daily Calories
Cooking Methods: 
Bake, Stovetop, Food Processor, Blender
Average Rating: 
4.7
Total cooking time: 
3 hrs. 40 mins.
Total Daily Calories: 
2984
 calories
Getting started
This week’s meals have a few more cooking and prepping methods, but it will be worth it in the end. I am a huge fan of oatmeal so two of the breakfast items are oatmeal based, one made in a pot and the other in the oven. 

I have my normal yogurt snack each day but also add tortillas to the enchilada casserole in order to hit my macro targets. Small changes like that help me to fit different meal combination together each week.

Let's get started!
Meal 1: Breakfast or Snack
Meal: 
Sweet Potatoes and Rice with Cashew Cilantro Lime Sauce
Cook Time: 
75
 minutes
cooking Method: 
Bake, Stovetop
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Turkey Meatloaf with Feta and Sun-Dried Tomatoes with Red Potatoes
Cook Time: 
90
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Lemon Chicken Pasta
Cook Time: 
65
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Blueberry Banana Oatmeal Bars
Cook Time: 
80
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Thai Chicken Meatballs with Peanut Sauce
Cook Time: 
60
 minutes
cooking Method: 
Bake, Stovetop
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Peanut Butter & Jelly Oatmeal
Cook Time: 
30
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Kale Banana Bread
Cook Time: 
70
 minutes
cooking Method: 
Bake, Food Processor
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Turkey, Plantain, and Bean Stew
Cook Time: 
50
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Apple Chai Oatmeal Bars
Cook Time: 
60
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Chocolate Avocado Oatmeal
Cook Time: 
25
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Grilled Chicken Breast with Hot Honey Sweet Potatoes
Cook Time: 
75
 minutes
cooking Method: 
Grill, Bake
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Homemade Breakfast Burritos with Potatoes
Cook Time: 
45
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Sun-Dried Tomato Alfredo
Cook Time: 
50
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Teriyaki Turkey and Rice
Cook Time: 
55
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Turkey Meatballs with Parmesan Pepper Sauce
Cook Time: 
65
 minutes
cooking Method: 
Stovetop, Bake
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Oatmeal Fig Bars
Cook Time: 
70
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Pear Baked Oatmeal with Bananas and Walnuts
Cook Time: 
85
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Yogurt with Peanut Butter and Blueberries
Cook Time: 
5
 minutes
cooking Method: 
None
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Homemade Enchilada Casserole
Cook Time: 
90
 minutes
cooking Method: 
Stovetop, Bake
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Red Chicken Chili
Cook Time: 
55
 minutes
cooking Method: 
Instant Pot
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
Nutty Breakfast Cookie
Cook Time: 
50
 minutes
cooking Method: 
Bake, Food Processor
Take Me to Recipe
Meal 1: Breakfast or Snack
Meal: 
No-Bake Fig and Nut Bars
Cook Time: 
45
 minutes
cooking Method: 
None
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Sweet Potatoes and Rice with Cashew Cilantro Lime Sauce
Cook Time: 
75
 minutes
cooking Method: 
Bake, Stovetop
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Turkey Meatloaf with Feta and Sun-Dried Tomatoes with Red Potatoes
Cook Time: 
90
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Lemon Chicken Pasta
Cook Time: 
65
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Blueberry Banana Oatmeal Bars
Cook Time: 
80
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Thai Chicken Meatballs with Peanut Sauce
Cook Time: 
60
 minutes
cooking Method: 
Bake, Stovetop
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Peanut Butter & Jelly Oatmeal
Cook Time: 
30
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Kale Banana Bread
Cook Time: 
70
 minutes
cooking Method: 
Bake, Food Processor
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Turkey, Plantain, and Bean Stew
Cook Time: 
50
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Apple Chai Oatmeal Bars
Cook Time: 
60
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Chocolate Avocado Oatmeal
Cook Time: 
25
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Grilled Chicken Breast with Hot Honey Sweet Potatoes
Cook Time: 
75
 minutes
cooking Method: 
Grill, Bake
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Homemade Breakfast Burritos with Potatoes
Cook Time: 
45
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Sun-Dried Tomato Alfredo
Cook Time: 
50
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Teriyaki Turkey and Rice
Cook Time: 
55
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Turkey Meatballs with Parmesan Pepper Sauce
Cook Time: 
65
 minutes
cooking Method: 
Stovetop, Bake
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Oatmeal Fig Bars
Cook Time: 
70
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Pear Baked Oatmeal with Bananas and Walnuts
Cook Time: 
85
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Yogurt with Peanut Butter and Blueberries
Cook Time: 
5
 minutes
cooking Method: 
None
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Homemade Enchilada Casserole
Cook Time: 
90
 minutes
cooking Method: 
Stovetop, Bake
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Red Chicken Chili
Cook Time: 
55
 minutes
cooking Method: 
Instant Pot
Take Me to Recipe
Meal 2: Breakfast
Meal: 
Nutty Breakfast Cookie
Cook Time: 
50
 minutes
cooking Method: 
Bake, Food Processor
Take Me to Recipe
Meal 2: Breakfast
Meal: 
No-Bake Fig and Nut Bars
Cook Time: 
45
 minutes
cooking Method: 
None
Take Me to Recipe
I like to start with the breakfast items and knock those out first. Beginning with the baked oatmeal, the Oatmeal Fig Bars, means once the mixture goes in the oven you can immediately start the Avocado Chocolate Oatmeal. 

Get the oven turned on and start with the Oatmeal Fig Bar. These take about 45 minutes to get together before going into the oven. Once the baking begins you can start heating your liquid for the next meal and gathering ingredients. The 25 minutes it takes for this oatmeal should coincide with the baking time for the first meal. Pull the bars from the oven and portion out the oatmeal servings and just like that you are two meals down!
My normal method is to take a short break after cooking the breakfast items. But those two were so quick you might be feeling good enough to knock one more out before stopping. Either way, you have already made great progress!
Meal 3: Lunch
Meal: 
Sweet Potatoes and Rice with Cashew Cilantro Lime Sauce
Cook Time: 
75
 minutes
cooking Method: 
Bake, Stovetop
Take Me to Recipe
Meal 3: Lunch
Meal: 
Turkey Meatloaf with Feta and Sun-Dried Tomatoes with Red Potatoes
Cook Time: 
90
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 3: Lunch
Meal: 
Lemon Chicken Pasta
Cook Time: 
65
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 3: Lunch
Meal: 
Blueberry Banana Oatmeal Bars
Cook Time: 
80
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 3: Lunch
Meal: 
Thai Chicken Meatballs with Peanut Sauce
Cook Time: 
60
 minutes
cooking Method: 
Bake, Stovetop
Take Me to Recipe
Meal 3: Lunch
Meal: 
Peanut Butter & Jelly Oatmeal
Cook Time: 
30
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 3: Lunch
Meal: 
Kale Banana Bread
Cook Time: 
70
 minutes
cooking Method: 
Bake, Food Processor
Take Me to Recipe
Meal 3: Lunch
Meal: 
Turkey, Plantain, and Bean Stew
Cook Time: 
50
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 3: Lunch
Meal: 
Apple Chai Oatmeal Bars
Cook Time: 
60
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 3: Lunch
Meal: 
Chocolate Avocado Oatmeal
Cook Time: 
25
 minutes
cooking Method: 
Pot
Take Me to Recipe
Meal 3: Lunch
Meal: 
Grilled Chicken Breast with Hot Honey Sweet Potatoes
Cook Time: 
75
 minutes
cooking Method: 
Grill, Bake
Take Me to Recipe
Meal 3: Lunch
Meal: 
Homemade Breakfast Burritos with Potatoes
Cook Time: 
45
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 3: Lunch
Meal: 
Sun-Dried Tomato Alfredo
Cook Time: 
50
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 3: Lunch
Meal: 
Teriyaki Turkey and Rice
Cook Time: 
55
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Meal 3: Lunch
Meal: 
Turkey Meatballs with Parmesan Pepper Sauce
Cook Time: 
65
 minutes
cooking Method: 
Stovetop, Bake
Take Me to Recipe
Meal 3: Lunch
Meal: 
Oatmeal Fig Bars
Cook Time: 
70
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 3: Lunch
Meal: 
Pear Baked Oatmeal with Bananas and Walnuts
Cook Time: 
85
 minutes
cooking Method: 
Bake
Take Me to Recipe
Meal 3: Lunch
Meal: 
Yogurt with Peanut Butter and Blueberries
Cook Time: 
5
 minutes
cooking Method: 
None
Take Me to Recipe
Meal 3: Lunch
Meal: 
Homemade Enchilada Casserole
Cook Time: 
90
 minutes
cooking Method: 
Stovetop, Bake
Take Me to Recipe
Meal 3: Lunch
Meal: 
Red Chicken Chili
Cook Time: 
55
 minutes
cooking Method: 
Instant Pot
Take Me to Recipe
Meal 3: Lunch
Meal: 
Nutty Breakfast Cookie
Cook Time: 
50
 minutes
cooking Method: 
Bake, Food Processor
Take Me to Recipe
Meal 3: Lunch
Meal: 
No-Bake Fig and Nut Bars
Cook Time: 
45
 minutes
cooking Method: 
None
Take Me to Recipe
The next item to start is the turkey meatballs. Since the oven is already warm and at the same temperature as the oatmeal bars you can get right into making the meatball mixture. As the meatballs bake, finish out the rest of this recipe. 
Meal 4: Dinner
Meal: 
Sweet Potatoes and Rice with Cashew Cilantro Lime Sauce
Cook Time: 
75
 minutes
cooking Method: 
Bake, Stovetop
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Turkey Meatloaf with Feta and Sun-Dried Tomatoes with Red Potatoes
Cook Time: 
90
 minutes
cooking Method: 
Bake
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Lemon Chicken Pasta
Cook Time: 
65
 minutes
cooking Method: 
Stovetop
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Blueberry Banana Oatmeal Bars
Cook Time: 
80
 minutes
cooking Method: 
Bake
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Thai Chicken Meatballs with Peanut Sauce
Cook Time: 
60
 minutes
cooking Method: 
Bake, Stovetop
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Peanut Butter & Jelly Oatmeal
Cook Time: 
30
 minutes
cooking Method: 
Pot
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Kale Banana Bread
Cook Time: 
70
 minutes
cooking Method: 
Bake, Food Processor
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Turkey, Plantain, and Bean Stew
Cook Time: 
50
 minutes
cooking Method: 
Pot
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Apple Chai Oatmeal Bars
Cook Time: 
60
 minutes
cooking Method: 
Bake
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Chocolate Avocado Oatmeal
Cook Time: 
25
 minutes
cooking Method: 
Pot
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Grilled Chicken Breast with Hot Honey Sweet Potatoes
Cook Time: 
75
 minutes
cooking Method: 
Grill, Bake
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Homemade Breakfast Burritos with Potatoes
Cook Time: 
45
 minutes
cooking Method: 
Stovetop
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Sun-Dried Tomato Alfredo
Cook Time: 
50
 minutes
cooking Method: 
Stovetop
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Teriyaki Turkey and Rice
Cook Time: 
55
 minutes
cooking Method: 
Stovetop
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Turkey Meatballs with Parmesan Pepper Sauce
Cook Time: 
65
 minutes
cooking Method: 
Stovetop, Bake
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Oatmeal Fig Bars
Cook Time: 
70
 minutes
cooking Method: 
Bake
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Pear Baked Oatmeal with Bananas and Walnuts
Cook Time: 
85
 minutes
cooking Method: 
Bake
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Yogurt with Peanut Butter and Blueberries
Cook Time: 
5
 minutes
cooking Method: 
None
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Homemade Enchilada Casserole
Cook Time: 
90
 minutes
cooking Method: 
Stovetop, Bake
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Red Chicken Chili
Cook Time: 
55
 minutes
cooking Method: 
Instant Pot
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
Nutty Breakfast Cookie
Cook Time: 
50
 minutes
cooking Method: 
Bake, Food Processor
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Meal 4: Dinner
Meal: 
No-Bake Fig and Nut Bars
Cook Time: 
45
 minutes
cooking Method: 
None
Additions: 
2 taco tortillas per meal
Take Me to Recipe
Finish off with the Enchilada Casserole which does have a baking step, but is fairly deep into the recipe. Follow this one from start to finish and you are all done! 

I added Tortillas to this meal to help hit my calorie and macro goals, and they also make this recipe even better to eat. I used mine to make a couple of small burritos each day and it was great!
Snack
Meal: 
Sweet Potatoes and Rice with Cashew Cilantro Lime Sauce
prep Time: 
75
 minutes
cooking Method: 
Bake, Stovetop
Take Me to Recipe
Snack
Meal: 
Turkey Meatloaf with Feta and Sun-Dried Tomatoes with Red Potatoes
prep Time: 
90
 minutes
cooking Method: 
Bake
Take Me to Recipe
Snack
Meal: 
Lemon Chicken Pasta
prep Time: 
65
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Snack
Meal: 
Blueberry Banana Oatmeal Bars
prep Time: 
80
 minutes
cooking Method: 
Bake
Take Me to Recipe
Snack
Meal: 
Thai Chicken Meatballs with Peanut Sauce
prep Time: 
60
 minutes
cooking Method: 
Bake, Stovetop
Take Me to Recipe
Snack
Meal: 
Peanut Butter & Jelly Oatmeal
prep Time: 
30
 minutes
cooking Method: 
Pot
Take Me to Recipe
Snack
Meal: 
Kale Banana Bread
prep Time: 
70
 minutes
cooking Method: 
Bake, Food Processor
Take Me to Recipe
Snack
Meal: 
Turkey, Plantain, and Bean Stew
prep Time: 
50
 minutes
cooking Method: 
Pot
Take Me to Recipe
Snack
Meal: 
Apple Chai Oatmeal Bars
prep Time: 
60
 minutes
cooking Method: 
Bake
Take Me to Recipe
Snack
Meal: 
Chocolate Avocado Oatmeal
prep Time: 
25
 minutes
cooking Method: 
Pot
Take Me to Recipe
Snack
Meal: 
Grilled Chicken Breast with Hot Honey Sweet Potatoes
prep Time: 
75
 minutes
cooking Method: 
Grill, Bake
Take Me to Recipe
Snack
Meal: 
Homemade Breakfast Burritos with Potatoes
prep Time: 
45
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Snack
Meal: 
Sun-Dried Tomato Alfredo
prep Time: 
50
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Snack
Meal: 
Teriyaki Turkey and Rice
prep Time: 
55
 minutes
cooking Method: 
Stovetop
Take Me to Recipe
Snack
Meal: 
Turkey Meatballs with Parmesan Pepper Sauce
prep Time: 
65
 minutes
cooking Method: 
Stovetop, Bake
Take Me to Recipe
Snack
Meal: 
Oatmeal Fig Bars
prep Time: 
70
 minutes
cooking Method: 
Bake
Take Me to Recipe
Snack
Meal: 
Pear Baked Oatmeal with Bananas and Walnuts
prep Time: 
85
 minutes
cooking Method: 
Bake
Take Me to Recipe
Snack
Meal: 
Yogurt with Peanut Butter and Blueberries
prep Time: 
5
 minutes
cooking Method: 
None
Take Me to Recipe
Snack
Meal: 
Homemade Enchilada Casserole
prep Time: 
90
 minutes
cooking Method: 
Stovetop, Bake
Take Me to Recipe
Snack
Meal: 
Red Chicken Chili
prep Time: 
55
 minutes
cooking Method: 
Instant Pot
Take Me to Recipe
Snack
Meal: 
Nutty Breakfast Cookie
prep Time: 
50
 minutes
cooking Method: 
Bake, Food Processor
Take Me to Recipe
Snack
Meal: 
No-Bake Fig and Nut Bars
prep Time: 
45
 minutes
cooking Method: 
None
Take Me to Recipe
For the snack, I typically make this the day of, which takes about five minutes. Technically, this could be made in a large batch ahead of time, but it is such a simple process I don’t worry about prepping.
That wraps up this week’s cooking! The total time comes out somewhere around 3 hours and 40 minutes for the cooked meals. If you made it that far, congratulations! Enjoy your full week of food and check out other meal plans or recipes to try next.
Find me at #NoNonsenseMP or tag me @nononsensemealprep on Instagram
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