Looking to fuel your body with 3500 calories a day? Whether you’re an athlete, bodybuilder, or simply looking to pack on some muscle, our meal plan guide has got you covered.
We understand that everyone has different preferences when it comes to meal frequency, so we’ve put together four different meal plan options to suit your needs.
3500 Calorie Meal Plan
Option 1: 2 Meals per Day
Meal 1: Hefty Breakfast
Ingredients and Macronutrients:
- Whole Eggs (4 large)
- Calories: 288
- Carbohydrates: 1.6g
- Protein: 25.2g
- Fat: 20g
- Oatmeal (150g of dry oats)
- Calories: 558
- Carbohydrates: 99g
- Protein: 18g
- Fat: 10.5g
- Whole Milk (500ml)
- Calories: 310
- Carbohydrates: 24g
- Protein: 16g
- Fat: 16.5g
- Mixed Nuts (100g)
- Calories: 617
- Carbohydrates: 20g
- Protein: 17g
- Fat: 54g
- Banana (1 large)
- Calories: 121
- Carbohydrates: 31g
- Protein: 1.5g
- Fat: 0.4g
Meal Total:
- Calories: 1894 calories
- Carbohydrates: 175.6g
- Protein: 77.7g
- Fat: 101.4g
Meal 2: Hearty Dinner
Ingredients and Macronutrients:
- Grilled Salmon Fillet (300g)
- Calories: 660
- Carbohydrates: 0g
- Protein: 75g
- Fat: 39g
- Sweet Potato (300g, baked)
- Calories: 270
- Carbohydrates: 63g
- Protein: 6g
- Fat: 0.3g
- Steamed Broccoli (200g)
- Calories: 68
- Carbohydrates: 14g
- Protein: 5.6g
- Fat: 0.8g
- Quinoa (cooked, 150g)
- Calories: 166.5
- Carbohydrates: 29.25g
- Protein: 6g
- Fat: 2.7g
- Olive Oil (for dressing, 2 tablespoons)
- Calories: 239
- Carbohydrates: 0g
- Protein: 0g
- Fat: 27g
- Mixed Green Salad (100g)
- Calories: 25
- Carbohydrates: 5g
- Protein: 2g
- Fat: 0.2g
- Avocado (one whole medium)
- Calories: 240
- Carbohydrates: 12g
- Protein: 3g
- Fat: 22g
Meal Total:
- Calories: 1668.5 calories
- Carbohydrates: 123.25g
- Protein: 97.6g
- Fat: 92g
Option 2: 3 Meals per Day
Meal 1: High-Calorie Breakfast
Ingredients and Macronutrients:
- Scrambled Eggs (4 large)
- Calories: 288
- Carbohydrates: 2g
- Protein: 24g
- Fat: 20g
- Whole Wheat Toast (4 slices)
- Calories: 276
- Carbohydrates: 52g
- Protein: 12g
- Fat: 4g
- Avocado (one whole medium)
- Calories: 240
- Carbohydrates: 12g
- Protein: 3g
- Fat: 22g
- Greek Yogurt (full-fat, 200g)
- Calories: 190
- Carbohydrates: 8g
- Protein: 10g
- Fat: 14g
- Mixed Berries (200g)
- Calories: 114
- Carbohydrates: 26g
- Protein: 2g
- Fat: 0.7g
- Almonds (30g)
- Calories: 174
- Carbohydrates: 6g
- Protein: 6g
- Fat: 15g
Meal Total:
- Calories: 1282 calories
- Carbohydrates: 106g
- Protein: 57g
- Fat: 75.7g
Meal 2: Nutritious Lunch
Ingredients and Macronutrients:
- Grilled Chicken Breast (300g)
- Calories: 495
- Carbohydrates: 0g
- Protein: 93g
- Fat: 10.5g
- Quinoa (cooked, 200g)
- Calories: 222
- Carbohydrates: 39g
- Protein: 8g
- Fat: 3.6g
- Steamed Asparagus (150g)
- Calories: 30
- Carbohydrates: 6g
- Protein: 3.3g
- Fat: 0.2g
- Mixed Leafy Greens Salad (150g)
- Calories: 30
- Carbohydrates: 4.5g
- Protein: 2g
- Fat: 0.4g
- With lemon and olive oil dressing (1 tablespoon olive oil).
- Olive Oil (for dressing, 1 tablespoon)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Avocado (half medium)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
- Greek Yogurt (full-fat, 100g)
- Calories: 95
- Carbohydrates: 4g
- Protein: 5g
- Fat: 7g
Adjusted Meal Total:
- Calories: Approx. 1111.5 calories
- Carbohydrates: 59.5g
- Protein: 112.8g
- Fat: 46.2g
Meal 3: Hearty Dinner
Ingredients and Macronutrients:
- Beef Sirloin Steak (250g)
- Calories: 625
- Carbohydrates: 0g
- Protein: 58g
- Fat: 42g
- Baked Potato (250g)
- Calories: 225
- Carbohydrates: 52.5g
- Protein: 5g
- Fat: 0.25g
- Steamed Carrots (100g)
- Calories: 41
- Carbohydrates: 10g
- Protein: 0.9g
- Fat: 0.2g
- Butter (for potato, 1 tablespoon)
- Calories: 102
- Carbohydrates: 0g
- Protein: 0.2g
- Fat: 11.5g
- Green Salad (100g of mixed greens)
- Calories: 20
- Carbohydrates: 3g
- Protein: 2g
- Fat: 0.4g
- Including 1 tablespoon olive oil
- Olive Oil (for dressing, 1 tablespoon)
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
Adjusted Meal Total:
- Calories: 1132 calories
- Carbohydrates: 65.5g
- Protein: 66.1g
- Fat: 68.85g
Total Daily Intake:
- Total Calories: 3525.5 calories
- Total Carbohydrates: 294.75g
- Total Protein: 235.9g
- Total Fat: 190.75g
Option 3: 4 Meals per Day
Meal 1: Nutrient-Rich Breakfast
Ingredients and Macronutrients:
- Greek Yogurt (full-fat, 300g)
- Calories: 285
- Carbohydrates: 10.8g
- Protein: 16.5g
- Fat: 21g
- Granola (100g)
- Calories: 471
- Carbohydrates: 64g
- Protein: 10g
- Fat: 20g
- Fresh Berries (mixed, 200g)
- Calories: 114
- Carbohydrates: 26g
- Protein: 2g
- Fat: 0.6g
Meal Total:
- Calories: 870 calories
- Carbohydrates: 100.8g
- Protein: 28.5g
- Fat: 41.6g
Meal 2: Balanced Lunch
Ingredients and Macronutrients:
- Grilled Chicken Breast (200g)
- Calories: 330
- Carbohydrates: 0g
- Protein: 62g
- Fat: 7g
- Sweet Potato (200g, baked)
- Calories: 180
- Carbohydrates: 42g
- Protein: 4g
- Fat: 0.3g
- Steamed Broccoli (150g)
- Calories: 51
- Carbohydrates: 10g
- Protein: 3.9g
- Fat: 0.6g
- Olive Oil (for dressing, 1 tablespoon)
- Calories: 119
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Mixed Green Salad (100g)
- Calories: 25
- Carbohydrates: 5g
- Protein: 2g
- Fat: 0.2g
Meal Total:
- Calories: 705 calories
- Carbohydrates: 57g
- Protein: 71.9g
- Fat: 21.6g
Meal 3: Nutritious Dinner
Ingredients and Macronutrients:
- Pan-Seared Salmon Fillet (250g)
- Calories: 550
- Carbohydrates: 0g
- Protein: 62.5g
- Fat: 35g
- Quinoa (cooked, 150g)
- Calories: 166.5
- Carbohydrates: 29.25g
- Protein: 6g
- Fat: 2.7g
- Roasted Brussels Sprouts (200g)
- Calories: 154
- Carbohydrates: 18g
- Protein: 6g
- Fat: 8g
Meal Total:
- Calories: 870.5 calories
- Carbohydrates: 47.25g
- Protein: 74.5g
- Fat: 45.7g
Meal 4: Satisfying Supper
Ingredients and Macronutrients:
- Beef Steak (Ribeye, 200g)
- Calories: 500
- Carbohydrates: 0g
- Protein: 46g
- Fat: 34g
- Roasted Potatoes (200g)
- Calories: 188
- Carbohydrates: 44g
- Protein: 4g
- Fat: 0.2g
- Sautéed Spinach (150g)
- Calories: 51
- Carbohydrates: 7.5g
- Protein: 6g
- Fat: 0.9g
- Mushrooms (sautéed in 1 tablespoon of olive oil, 100g)
- Calories: 145
- Carbohydrates: 4g
- Protein: 4g
- Fat: 14g
- a small piece of dark chocolate (20g)
- Calories: 110
- Carbohydrates: 9g
- Protein: 1g
- Fat: 7g
Adjusted Meal Total:
- Calories: 994 calories
- Carbohydrates: 64.5g
- Protein: 61g
- Fat: 56.1g
Total Daily Intake:
- Total Calories: 3439.5 calories
- Total Carbohydrates: 222.0g
- Total Protein: 283.4g
- Total Fat: 180.1g
Option 4: 5 Meals per Day
Meal 1: Balanced Breakfast
Ingredients and Macronutrients:
- Oatmeal (100g of dry oats)
- Calories: 372
- Carbohydrates: 66g
- Protein: 12g
- Fat: 7g
- Whole Milk (200ml)
- Calories: 124
- Carbohydrates: 9.6g
- Protein: 6.4g
- Fat: 6.6g
- Fresh Blueberries (150g)
- Calories: 85.5
- Carbohydrates: 21.75g
- Protein: 1.05g
- Fat: 0.45g
- Chia Seeds (2 tablespoons)
- Calories: 138
- Carbohydrates: 12g
- Protein: 4.7g
- Fat: 8.7g
Meal Total:
- Calories: 719.5 calories
- Carbohydrates: 109.35g
- Protein: 24.15g
- Fat: 22.75g
Meal 2: Nutritious Lunch
Ingredients and Macronutrients:
- Grilled Chicken Breast (150g)
- Calories: 248
- Carbohydrates: 0g
- Protein: 46.5g
- Fat: 5.25g
- Quinoa (cooked, 100g)
- Calories: 111
- Carbohydrates: 19.5g
- Protein: 4g
- Fat: 1.8g
- Steamed Green Beans (150g)
- Calories: 51
- Carbohydrates: 11.7g
- Protein: 3g
- Fat: 0.3g
- Avocado (half medium)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
- Olive Oil (1 tablespoon for dressing)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Mixed Leaf Salad (100g)
- Calories: 20
- Carbohydrates: 4g
- Protein: 2g
- Fat: 0.2g
Meal Total:
- Calories: 669.5 calories
- Carbohydrates: 41.2g
- Protein: 57g
- Fat: 32.05g
Meal 3: Balanced Dinner
Ingredients and Macronutrients:
- Grilled Salmon Fillet (200g)
- Calories: 440
- Carbohydrates: 0g
- Protein: 50g
- Fat: 28g
- Brown Rice (cooked, 150g)
- Calories: 168
- Carbohydrates: 34.5g
- Protein: 3.5g
- Fat: 1.2g
- Roasted Asparagus (100g)
- Calories: 30
- Carbohydrates: 6g
- Protein: 3.2g
- Fat: 0.2g
- Mixed Leaf Salad (50g)
- Carbohydrates: 2g
- Protein: 1g
- Fat: 0.1g
- Calories: 10
Meal Total:
- Calories: 648 calories
- Carbohydrates: 42.5g
- Protein: 57.7g
- Fat: 29.5g
Meal 4: Substantial Snack
Ingredients and Macronutrients:
- Turkey Breast Sandwich
- Whole Wheat Bread (2 slices)
- Calories: 138
- Carbohydrates: 24g
- Protein: 6g
- Fat: 2g
- Sliced Turkey Breast (100g)
- Calories: 135
- Carbohydrates: 2g
- Protein: 25g
- Fat: 3g
- Slice of Cheddar Cheese
- Calories: 113
- Carbohydrates: 0.4g
- Protein: 7g
- Fat: 9g
- Lettuce and Tomato
- Calories: 10
- Carbohydrates: 2g
- Protein: 0.5g
- Fat: 0.1g
- Whole Wheat Bread (2 slices)
- Greek Yogurt (full-fat, 150g)
- Calories: 142.5
- Carbohydrates: 5.4g
- Protein: 8.25g
- Fat: 10.5g
- Small Apple
- Calories: 77
- Carbohydrates: 21g
- Protein: 0.4g
- Fat: 0.3g
- Almonds (30g)
- Calories: 174
- Carbohydrates: 6g
- Protein: 6g
- Fat: 15g
Meal Total:
- Calories: 789.5 calories
- Carbohydrates: 60.8g
- Protein: 53.15g
- Fat: 39.9g
Meal 5: Evening Snack
Ingredients and Macronutrients:
- Protein Smoothie
- Whey Protein Powder (30g)
- Calories: 120
- Carbohydrates: 3g
- Protein: 24g
- Fat: 1g
- Almond Milk (300ml)
- Calories: 45
- Carbohydrates: 1.5g
- Protein: 1.5g
- Fat: 3.75g
- Frozen Mixed Berries (150g)
- Calories: 77
- Carbohydrates: 18g
- Protein: 1g
- Fat: 0.5g
- Banana (1 medium)
- Calories: 105
- Carbohydrates: 27g
- Protein: 1.3g
- Fat: 0.3g
- Spinach (50g)
- Calories: 12
- Carbohydrates: 1.8g
- Protein: 1.6g
- Fat: 0.2g
- Greek Yogurt (100g)
- Calories: 95
- Carbohydrates: 4g
- Protein: 9g
- Fat: 5g
- Whey Protein Powder (30g)
- Walnuts (30g)
- Calories: 200
- Carbohydrates: 4g
- Protein: 5g
- Fat: 20g
Meal Total:
- Calories: 654 calories
- Carbohydrates: 59.3g
- Protein: 43.4g
- Fat: 30.75g
Total Daily Intake: 3480.5 calories
Who Should Follow A 3500 Calorie Meal Plan
A 3500-calorie meal plan is suitable for individuals with high energy requirements, such as athletes engaged in intense training or individuals aiming to gain weight. Here are three examples of persons who might benefit from a 3500-calorie meal plan:
- Professional Football Player: A professional football player who undergoes rigorous training sessions, including strength training, cardiovascular exercise, and skill drills, to maintain peak performance on the field.
- Ultra-Endurance Runner: An ultra-endurance runner who participates in long-distance races and requires substantial energy reserves to fuel extended periods of intense physical activity.
- Weightlifter: A weightlifter who follows a structured weightlifting program focused on building muscle mass and strength, requiring ample calories to support muscle growth and recovery.
Calculation of BMR and TDEE:
Let’s calculate the BMR and TDEE for each individual using the Harris-Benedict Equation:
- Professional Football Player:
- Gender: Male
- Age: 25
- Weight: 100 kg
- Height: 190 cm
- Activity Level: Very Active
𝐵𝑀𝑅=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age)B
𝐵𝑀𝑅=66+(13.7×100)+(5×190)−(6.8×25)
𝐵𝑀𝑅≈66+1370+950−170
𝐵𝑀𝑅≈2216 calories/day
- Ultra-Endurance Runner:
- Gender: Female
- Age: 30
- Weight: 65 kg
- Height: 175 cm
- Activity Level: Extremely Active
𝐵𝑀𝑅=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age)
𝐵𝑀𝑅=655+(9.6×65)+(1.8×175)−(4.7×30)
𝐵𝑀𝑅≈655+624+315−141
𝐵𝑀𝑅≈1453 calories/day
- Weightlifter:
- Gender: Male
- Age: 28
- Weight: 90 kg
- Height: 180 cm
- Activity Level: Active
𝐵𝑀𝑅=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age)
𝐵𝑀𝑅=66+(13.7×90)+(5×180)−(6.8×28)
𝐵𝑀𝑅≈66+1233+900−190.4
𝐵𝑀𝑅≈2009 calories/day
TDEE Calculation (Based on Activity Level):
For very active individuals, TDEE can be estimated as BMR × 1.725.
Overview:
| Person | BMR (calories/day) | TDEE (calories/day) |
|---|---|---|
| Professional Football Player | 2216 | 3820 |
| Ultra-Endurance Runner | 1453 | 2505 |
| Weightlifter | 2009 | 3470 |
Conclusion:
A 3500-calorie meal plan is ideal for individuals with high energy requirements due to intense physical activity, such as athletes and individuals aiming to gain weight. Tailoring nutritional intake to support energy needs and goals is essential for optimal performance and health.
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