3325 Calorie Meal Plan | Calorie surplus meal plan

If you are trying to build muscle and gain weight, the food quality is just as important as the quantity. This 3325-calorie meal plan meets the calorie and macronutrient targets (For an athletic, 5-foot 11-inch male) and the micronutrient, fiber, and antioxidants recommendations.

This meal plan was a calorie surplus meal plan that I used for week seven of my bulk. It includes four meals, two snacks, and one evening treat.

Meal Plan Outline

  • Meal One: High Protein Avocado Toast
  • Meal Two: Blueberry And Peanut Butter Oatmeal
  • Meal Three: Slow Cooker Pesto Ranch Chicken
  • Meal Four: Protein + Asparagus + White Potato
  • Pre-workout Snack: Rice Cake’s And Banana
  • Before Bed: Casein Protein With Chocolate Milk
  • Evening treat: Ice Cream

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.

Nutrition

This meal plan provides 3325 calories, 204 grams of protein, 400 grams of carbohydrates, 110 grams of fat, 55 grams of fiber, and 31 grams of saturated fat.

It provides 97% of the required antioxidants, vitamins, and minerals. These metrics are based on my being a registered dietitian and athletic. Everyone is different; please talk to your healthcare providers before making any changes to your diet or lifestyle.

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Meal One: High Protein Avocado Toast

High Protein Avocado Toast

Ingredients: 2 slices whole grain bread, 2/3 cup cottage cheese, 1 hard-boiled egg, 4 slices Tomato, 1/2 Avocado

Nutrition: approximate calories: 525, protein: 36 g, carbohydrates: 56 g, fiber: 14 g, fat: 20 g, saturated fat: 4 g

Get the High Protein Avocado Toast Recipe.

Meal Two: Blueberry And Peanut Butter Oatmeal

Blueberry Peanut Butter and Oatmeal

Ingredients: 1/4 tsp Cinnamon, 1 tbsp Brown Sugar, 1 tbsp Peanut Butter, 1 cup Blueberries, 1 serving Oatmeal, 1/2 cup Fat-Free Milk

Nutrition: approximate calories: 432, protein: 15 g, carbohydrates: 73 g, fiber: 11 g, fat: 12 g, saturated fat: 2 g

See the blueberry peanut butter recipe.

Meal Three: Slow Cooker Pesto Ranch Chicken

Slow Cooker Ranch Pesto Chicken

Ingredients: chicken breast, store-bought pesto, ranch seasoning, chicken broth, sweet potato, regular regular potato spinach.

Nutrition: approximate calories: 459, protein: 45 g, carbohydrates: 39 g, fiber: 9 g, fat: 14 g, saturated fat: 3 g

See the slow cooker pesto chicken recipe.

Meal Four: Protein + Asparagus/Broccoli + White Potato

Salmon, Broccoli White Baked Potato on a plate ready to eat.

Ingredients: choose 2 to 4 proteins that you can cook once or twice weekly. This week, I chose salmon, tilapia, and ground turkey. Batch prep a carbohydrate source. This week, we had white potatoes. Have some fresh or frozen veggies ready.

Nutrition: approximate calories: 600-700 calories, protein: 50 g(double protein), carbohydrates: 75 g, fiber: 12 g, fat: 20 g, saturated fat: 5 g

Pre-workout Snack: Rice Cake’s And Banana

Banana and 2 rice cakes

Ingredients: 3 rice cakes and a medium banana

Nutrition: approximate calories: 285, protein: 4 g, carbohydrates: 63 g, fiber: 3 g, fat: 3 g, saturated fat: >1 g

See the rice cake and banana recipe.

Before Bed: Casein Protein With Chocolate Milk

Casing protein with one percent chocolate milk

Ingredients: 1 scoop of casein protein powder, 1 cup of chocolate milk.

Nutrition: approximate calories: 525, protein: 36 g, carbohydrates: 56 g, fiber: 14 g, fat: 20 g, saturated fat: 4 g

See the Casein Protein With Chocolate Milk recipe.

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.