3304 Calorie Meal Plan

This is my (dietitians) 3304 calorie meal plan designed for building muscle. The key features that make it ideal for building muscle are that it provides me with a slight calorie surplus and enough protein to support my weight training regimen.

In addition this meal plan provides 95% (+) of all of the nutrients I need, including, calories, macronutrients, fiber, vitamins and minerals.

Week Four Meal Plan Outline: 

This is week four of my “muscle building” nutrition plan. You can find week one, week two and week three using the links. I wanted to note increased my calories for week fours meal plan to 3300 calories by adding in an evening bowl of ice cream.

I noticed that I am getting stronger and my overall weight is increasing but I am also noticing that I am hungry. This to me is a sign that I am ready to bump up my calories. Seeing that I don’t really need more protein, I have met my fiber goal and I am meeting all of my nutrient goals – I am not that concerned with food choice here. Hint’s the ice cream.

This does shoot up my saturated fat and added sugar intake, however, I can not imagine having to eat another clean meal. Also I don’t plan to make this a habit for long. Once I am done with this “bulking” phase – I’ll start to decrease my saturated fat and added sugar intake.

  • Meal 1: Strawberry banana smoothie with, peanut butter, chia seeds, protein powder, and creatine
  • Meal 2: Breakfast sandwich with eggs, tomato, cheese, spinach
  • Meal 3: Crockpot chicken pasta ziti
  • Meal 4: Protein + Carb + Veggie 
  • Pre-workout nutrition: Cereal with milk – Extra carbohydrates honey 
  • Evening Snack: Ice cream
  • Before bed: Chocolate milk with casein protein powder. 

Daily Nutrition Totals

  • Calories: 3345 kcal / 3400 kcal
  • Protein: 208.6 g / 200.0 g
  • Carbs: 404.3 g / 437.0 g
  • Fat: 105.4 g / 95.0 g
    • Saturated Fat: 39 g
  • Fiber: 44 g / 38 g

Goals for each meal:

When building recipes I will try and include food from each of the five food groups and will also ensure that they are with in a specific calorie and macronutrient range. See below:

Five food groups:

  • Low-fat dairy 
  • Whole gains
  • Fruits
  • Veggies 
  • Lean protein

Calorie and macronutrients per meal:

  • 500-700 calories
  • 35-45 g protein
  • 15-20 g fat  
  • 40-70 g carbohydrates

I followed this 8-week muscle-building program, which included an 8 week muscle building diet and workouts. This plan helped me go from about 190 pounds to 220 pounds.

Lastly, you can check my training plan for week four.

Meal One: Strawberry banana smoothie with, peanut butter, chia seeds, protein powder, and creatine

Strawberry banana smoothie with, peanut butter, chia seeds, protein powder, and creatine

Ingredients:

VolumeWeight (grams)Ingredient Name
1 whole 118 gBanana
1 cups149 gFrozen strawberries
1 oz28 gOats 
1/2 oz14 gChia seeds 
1/2 cups 122 gFat free milk 
1/2 cup 113 gNon-fat greek yogurt 
1 tbsp14 gPeanut butter 
1/2 scoop16 gWhey protein powder 
1 scoop 5 gCreatine monohydrate 

Directions:

  1. Start by adding all of the solids to the blender
  2. Then add in the protein powder and creatine
  3. Lastly add the greek yogurt followed by the milk 
  4. Blend until you get a creamy consistency

Calorie and macronutrients

Calories: 593
Protein: 39 g
Fat: 16 g
Carbohydrates: 82 g
Fiber: 15 g

Meal 2: English muffin breakfast sandwich with eggs, tomato, cheese, spinach

English muffin breakfast sandwich with eggs, tomato, cheese, spinach

Ingredients:

VolumeWeight (grams)Ingredient Name
24 whole1056 gWhole Eggs
24 slices840 gTurkey Bacon
12 qt1680 gWhole Grain English Muffin
12 slices1600 gTomato
12 oz90 gSpinach
12 slices 336 gLow-fat Swiss cheese 

Directions:

  1. Start by pre-heating your oven to 350 degrees
  2. Combine eggs in large bowl and whisk.
  3. Thinly slice tomatoes
  4. Add 3 cups spinach to the eggs 
  5. Spray a large sheet (18” x 26”) pan with oil and set on oven rack
  6. Add the eggs and spinach mis to the sheet pan
  7. Layer on the sliced tomato
  8. Bake for 20 min then once done broil for an additional 5-10 minutes
  9. Add the turkey bacon to a sheet pan and bake at 350 for 20-30 minutes
  10. Dived the egg bake into 12 servings and add 1 slice of cheese and 2 slices of turkey bacon to each serving. 
  11. When you are ready to eat this meal toast your English muffin and add one serving of the egg bake to make the sandwich. 

Calorie and Macronutrients: 

Calories: 593
Protein: 39 g
Fat: 16 g
Carbohydrates: 82 g
Fiber: 15 g

Meal 3: Crockpot chicken pasta ziti

Crockpot chicken pasta ziti

Ingredients:

VolumeWeight (grams)Ingredient Name
1 cup, chopped160.0 gOnions, Raw
2 tsp5.6 gGarlic, Raw
1 tsp6.0 gSalt, Table
1 tsp0.7 gBasil, Dried
1/3 tbsp1.3 gParsley, fresh
28 oz793.8 gHunt’s, Diced Tomatoes, Canned
650 g650.0 gSauce, Spaghetti/Marinara
2.50 cup600.0 gChicken Broth, 
1 cup86.0 gCheese, Mozzarella, Low Moisture, Part-Skim, Shredded
3 lb1359.0 gGround Turkey, 93% Lean, 7% Fat
6 cup penne570.0 gPasta, whole grain
1 large323.0 gZucchini
1 cup, cubes205.0 gSquash

Directions: 

  • In a sizable skillet, brown the ground beef and onion together. Incorporate the garlic and salt, continuing to cook for an additional minute. (Note: If preferred, the raw onion and spices can be directly added to the slow cooker to streamline the process.)
  • Transfer the beef mixture to a slow cooker of at least 4 quarts in capacity. Add the basil, parsley, tomatoes, pasta sauce, and water, mixing well.
  • Set the slow cooker to low and allow to cook for 6 hours, or opt for a high setting for a quicker 3-hour cook time.
  • After the initial cooking period, adjust the slow cooker to a high setting. Introduce the pasta, mixing thoroughly. Cover and let cook for an additional 15-30 minutes, based on your slow cooker’s intensity. It’s advisable to check and stir the mixture after 15 minutes.
  • To finish, sprinkle cheese over the dish. Cover for 3-5 minutes or until the cheese has completely melted.

Calorie and Macronutrients: 

Calories: 444
Protein: 33 g
Fat: 14 g
Carbohydrates: 50 g
Fiber: 9 g

Meal Four: Protein + Meal Prepped Carbs + Steamed Vegetables 

Tilapia, salmon, potato, and sweet potato and steamed broccoli

Ingredients:

Proteins  

Vol.Wt. (grams)Ingredient Name
4 oz114 gSalmon 
1 fillet 116 gTilapia 
4.5 oz130 gPork Chop

Carbohydrates

Vol.Wt. (grams)Ingredient Name
4 large ~3 lbSweet Potato 
4 large ~3 lb Russet Potato 
2 tbsp 28 gOlive Oil 
2 tbsp NACajun Seasoning 

Vegetables

Vol.Wt. (grams)Ingredient Name
1 bunch NAAsparagus 
3-4 large heads 3 pounds Broccoli 

Directions:

Sweet Potato + Regular Potato

  1. Wash and peel the potatoes 
  2. Dice into one-inch squares
  3. Add to a mixing bowl and combine with olive oil and seasonings 
  4. Preheat oven to 400 degrees 
  5. Spray 2-3 cooking sheets with nonstick spray
  6. Add the potatoes to the baking sheet and then the oven for 20 minutes
  7. Flip and cook for an additional 20 minutes. 

Salmon and Tilapia 

  1. Season the tilapia and Salomon and air fry, or pan sear. 

Pork Chop 

  1. Season the pork chops and pan-sear them with light cooking oil. 

Asparagus and Broccoli 

  1. Steam vegetables 

Servings:

Salmon and Tilapia Sweet Potato + Regular Potato

  • 1 fillet 4 oz salmon and one 3 oz tilapia 
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Pork Chops Sweet Potato + Regular Potato

  • 1.5 pork chops
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Tilapia Sweet Potato + Regular Potato

  • 2 portions – 3 oz tilapia 
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Pre-work nutrition: Cheerios with milk and honey 

Cheerios with honey

Ingredients: 

  • 1.5 cups General Mills Honey Nut Cheerios (55.5 g)
  • 1 cup Nonfat, Fluid Milk, with Added Vitamin A and Vitamin D (245.0 g)
  • 1 tbsp Honey (21.0 g)

Directions: 

  1. Combine Cheerios and Milk: In a bowl, pour 1.5 cups of Honey Nut Cheerios.
  2. Add Milk: Pour 1 cup of fat-free milk over the Cheerios.
  3. Drizzle Honey: Top the Cheerios and milk with 1 tablespoon of honey for added sweetness.
  4. Mix & Enjoy: Stir gently to mix the honey into the cereal and milk. Enjoy your meal 1 hour to 30 minutes before your workout for an energy boost.

Calorie and Macronutrients: 

  • Calories: 362.8 kcal
  • Total Fat: 3.3 g
    • Saturated Fat: 0.6 g
  • Cholesterol: 4.9 mg
  • Sodium: 418.9 mg
  • Total Carbohydrate: 73.9 g
    • Dietary Fiber: 3.6 g
  • Protein: 12.8 g

Evening Treat: Ice Cream

Ingredients:

VolumeWeight (grams)Ingredients Name
1.5 cup213 g Tillamook Ice cream

Calories and macronutrients:

Calories: 593
Protein: 39 g
Fat: 16 g
Carbohydrates: 82 g
Fiber: 15 g

Before Bed: Casein Protein And Chocolate Milk

Casein Protein And Chocolate Milk

Ingredients: 

Vol.Wt. (grams)Ingredient Name
1 cup NA1% chocolate milk
1 scoop 31 gCasein protein

Directions: 

  1. 1 hour – 30 minutes before bed – add casein protein to chocolate milk and consume it

Calorie and Macronutrients: 

  • Calories: 277
  • Protein: 31 g
  • Carbohydrates: 30g
  • Fats: 3 g
  • Fiber: 0 g

Disclaimer

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.