3500 Calorie Diet Meal Plan
3500 calorie meal plan to gain muscle/weight
In just a few clicks, generate your own 3500 calorie meal plan to gain muscle/weight or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Sample plan
This sample plan (3525cal, 287g protein, 242g net carbs, 139g fat, 39g fiber per day) was pre-made for your convenience and cannot be customized.
| Breakfast | Lunch | Dinner | Snack | |
|---|---|---|---|---|
| Mon | Plain yogurt, apple Pick days Swap | Italian baked tilapia, sauteed garlic & herb tomatoes, brown rice Pick days Swap | Chicken-broccoli-quinoa bowl Pick days Swap | Lowfat greek yogurt, large granola bar, strawberries Pick days Swap |
| Tue | ||||
| Wed | Pan seared breaded tilapia, simple sauteed spinach Pick days Swap | Baked chicken thighs, buttered sugar snap peas Pick days Swap | ||
| Thu | Scrambled eggs, pear, milk Pick days Swap | |||
| Fri | Higher-calorie breakfast cereal Pick days Swap | |||
| Sat | Easy garlic chicken, broccoli Pick days Swap | Broiled tilapia, brown rice Pick days Swap |
Grocery List (31 items)
Fruits and Fruit Juices
Strawberries
6 cup, whole (864g)
Apples
3 medium (3" dia) (546g)
Dairy and Egg Products
Lowfat flavored greek yogurt
4 (5.3 oz) container(s) (600g)
Plain lowfat yogurt
11 1/4 cup (2756g)
Whole milk
6 cup (1411mL)
Snacks
Large granola bar
4 bar (148g)
Poultry Products
Boneless skinless chicken breast, raw
3 lb (1350g)
Chicken thighs, with bone and skin, raw
6 thigh (6 oz ea) (1020g)
Vegetables and Vegetable Products
Frozen broccoli
33 oz (932g)
Canned crushed tomatoes
1 2/3 can (14.5 oz) (675g)
Garlic
10 1/4 clove(s) (31g)
Tomatoes
1 pint, cherry tomatoes (298g)
Fresh spinach
42 cup(s) (1260g)
Frozen sugar snap peas
8 cup (1152g)
Other
Flavored quinoa mix
2 package (4.9 oz) (278g)
Italian seasoning
2 tbsp (23g)
Spices and Herbs
Black pepper
3/4 oz (23g)
Thyme
3 dash, ground (1g)
Fats and Oils
Olive oil
6 1/4 oz (195mL)
Cereal Grains and Pasta
Brown rice
1 2/3 cup (325g)
All-purpose flour
1 cup (141g)
Beverages
Water
3 1/2 cup(s) (811mL)
Finfish and Shellfish Products
Tilapia, raw
7 1/4 lb (3229g)
Breakfast Cereals
Higher-calorie breakfast cereal
3 1/2 serving (168g)
Baked Products
Bread crumbs
1 1/3 cup (144g)
1. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
Lowfat flavored greek yogurt
1 (5.3 oz) container(s) (150g)
2. Large granola bar
175 cals, 4p, 22c, 7f (per meal)
Large granola bar
1 bar (37g)
3. Strawberries
80 cals, 2p, 12c, 1f (per meal)
Strawberries
6 cup, whole (864g)
1. Chicken-broccoli-quinoa bowl
1170 cals, 124p, 92c, 27f (per meal)
Boneless skinless chicken breast, raw, cubed
2 lb (896g)
Frozen broccoli
2 package (568g)
Flavored quinoa mix
2 package (4.9 oz) (278g)
Salt
1 tsp (6g)
Black pepper
1 tsp, ground (2g)
Olive oil
4 tsp (20mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa and broccoli according to the instructions on their packaging.
2
Meanwhile, heat a skillet with the olive oil over medium heat and season the cubed chicken with salt and pepper.
3
Add the chicken to the skillet and cook 7-10 minutes until cooked through.
4
Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve.
1. Italian baked tilapia
705 cals, 119p, 25c, 11f (per meal)
Onion, chopped
1 2/3 small (117g)
Italian seasoning
5 tsp (18g)
Tilapia, raw
2 1/2 lb (1120g)
Canned crushed tomatoes
1 2/3 can (14.5 oz) (675g)
Salt
1/4 tbsp (5g)
Black pepper
1/2 tbsp, ground (4g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Heat olive oil on medium high in an oven-proof pan.
3
Add onion and cook 8 minutes until soft and brown.
4
Add half of the tomato and herbs and salt/pepper to an oven-proof pan.
5
Add fish to pan then cover with rest of tomato and herbs and salt/pepper and bake in oven for 15 minutes or until done. Keep an eye to prevent fish from being over-cooked.
2. Sauteed garlic & herb tomatoes
125 cals, 1p, 5c, 10f (per meal)
Black pepper
1 dash, ground (0g)
Olive oil
1 1/2 tbsp (23mL)
Garlic, minced
1 clove(s) (3g)
Tomatoes
1 pint, cherry tomatoes (298g)
Italian seasoning
1/2 tbsp (5g)
Salt
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a large saute pan. Add garlic and cook for under a minute, until fragrant.
2
Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape.
3. Brown rice
460 cals, 10p, 93c, 4f (per meal)
Brown rice
1 1/3 cup (253g)
Salt
1 tsp (6g)
Water
2 2/3 cup(s) (632mL)
Black pepper
1 tsp, ground (2g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
1. Plain yogurt
580 cals, 48p, 65c, 14f (per meal)
Plain lowfat yogurt
3 3/4 cup (919g)
2. Apple
105 cals, 1p, 21c, 0f (per meal)
Apples
1 medium (3" dia) (182g)
1. Pan seared breaded tilapia
900 cals, 107p, 35c, 37f (per meal)
Butter, melted
1/4 cup (64g)
All-purpose flour
1 cup (141g)
Tilapia, raw
3 1/2 lb (1512g)
Salt
3/4 tbsp (14g)
Black pepper
3/4 tbsp, ground (5g)
Olive oil
2 1/4 tbsp (34mL)
Recipe has been scaled from original by 2.25x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Simple sauteed spinach
350 cals, 13p, 8c, 25f (per meal)
Garlic, diced
5 1/4 clove (16g)
Black pepper
1 1/4 tsp, ground (3g)
Salt
1 1/4 tsp (8g)
Olive oil
1/3 cup (79mL)
Fresh spinach
42 cup(s) (1260g)
Recipe has been scaled from original by 5.25x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
1. Baked chicken thighs
770 cals, 77p, 1c, 51f (per meal)
Salt
1/2 tbsp (9g)
Black pepper
1/4 tbsp, ground (2g)
Chicken thighs, with bone and skin, raw, bone and skin
6 thigh (6 oz ea) (1020g)
Thyme
3 dash, ground (1g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 degrees.
2
Using cooking spray or a little bit of oil, lightly grease a baking sheet and arrange the chicken thighs on it.
3
Mix seasonings together in a bowl or other container and sprinkle liberally over the thighs. If you feel inclined, you can flip the thighs and sprinkle seasonings on the bottom as well (be sure to flip them back before baking).
4
Bake in the preheated oven until skin is crispy, juices run clear and thighs are no longer pink at the bone, about 1 hour.
2. Buttered sugar snap peas
430 cals, 11p, 16c, 30f (per meal)
Black pepper
1/4 tbsp (1g)
Salt
1/4 tbsp (2g)
Butter
1/2 cup (108g)
Frozen sugar snap peas
8 cup (1152g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
1. Scrambled eggs
330 cals, 23p, 3c, 25f (per meal)
Eggs
4 medium (176g)
Salt
2 dash (2g)
Black pepper
2 dash, ground (1g)
Butter
2 tsp (9g)
Whole milk
2 tbsp (30mL)
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Pear
115 cals, 1p, 22c, 0f (per meal)
Pears
1 medium (178g)
3. Milk
185 cals, 10p, 15c, 10f (per meal)
Whole milk
1 1/4 cup (300mL)
1. Higher-calorie breakfast cereal
435 cals, 13p, 65c, 8f (per meal)
Whole milk
14 tbsp (210mL)
Higher-calorie breakfast cereal
1 3/4 serving (84g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Calories per serving (excluding milk) should be in the 160-200 calorie range or scaled accordingly.
1. Broiled tilapia
905 cals, 120p, 2c, 46f (per meal)
Lemon juice
4 tsp (20mL)
Tilapia, raw
1 1/3 lb (597g)
Olive oil
2 2/3 tbsp (40mL)
Black pepper
1/4 tbsp, ground (2g)
Salt
1/4 tbsp (4g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Brown rice
260 cals, 5p, 52c, 2f (per meal)
Brown rice
6 tbsp (71g)
Salt
1/3 tsp (2g)
Water
3/4 cup(s) (178mL)
Black pepper
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
1. Easy garlic chicken
1135 cals, 117p, 77c, 38f (per meal)
Boneless skinless chicken breast, raw
16 oz (454g)
Butter
2 2/3 tbsp (38g)
Garlic, crushed
4 clove(s) (12g)
Bread crumbs
1 1/3 cup (144g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 degrees F (190 degrees C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a lightly greased 9x13 inch baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 45 minutes to 1 hour.
2. Broccoli
115 cals, 11p, 8c, 0f (per meal)
Frozen broccoli
4 cup (364g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
Source: https://www.strongrfastr.com/3500-calorie-gain-muscle-meal-plan