3345 Calorie Meal Plan

This is my week six 3345-calorie meal plan for building muscle. I am eating in a calorie surplus for 12 to 24 weeks (3-6 months) to see how much muscle I can build.

To ensure I am getting the proper nutrients, each meal plan includes the appropriate servings of lean proteins, low-fat grains, whole grains, fruits, and vegetables. In addition, I will use Cronometer to ensure that I am meeting all of the vitamins and minerals required.

Overall, this meal provides 3345 calories, 209 g of protein, 404 g of carbohydrates, and 105 g of dietary fat. In addition, this meal plan provides 44 g of dietary fiber and about 95% of my required nutrients.

I used the week six push-pull leg workout routine and this meal plan together.

Here is an outline of this meal plan:

  • Meal 1: Blueberry Banana Peanut Butter Smoothie 
  • Meal 2: English Muffin Breakfast Sandwich 
  • Meal 3: Crock Pot Chicken Pot Pie
  • Meal 4: Protein + Turmeric Garlic Rice + Steamed Veggies 
  • Pre-workout nutrition: Cheerios with honey and milk
  • Evening Treat: Ice cream
  • Before bed: Casein protein with 1% chocolate milk.

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.

Meal 1: Blueberry Banana Peanut Butter Smoothie 

Blueberry Banana Peanut Butter Smoothie In a mason jar

Smoothie’s make for a quick recipe that you can throw together and take on the go. This blueberry banana peanut butter smoothie is one of my favorites.

Find the Blueberry Banana Peanut Butter Smoothie here.

Meal 2: English Muffin Breakfast Sandwich 

English Muffin Avocado Breakfast Sandwich

It’s one of my favorite meal preps ever. This breakfast sandwich is so easy it takes less than 35 minutes to put together, and it includes a source of whole grains, low-fat dairy, lean protein, and vegetables.

Find the English Muffin Breakfast Sandwich here.

Meal 3: Crock Pot Chicken Pot Pie

Crockpot Chicken Pot Pie with a biscuit

This week, we tried making a classic comfort food – chicken pot pie. But we tried to make it healthy and easy to meal prep. This crockpot chicken pot pie is super easy to make and high in protein. It includes a few food groups: vegetables, dairy, grains, and protein.

Find the crockpot chicken pot pie recipe here.

Meal 4: Protein + Turmeric Garlic Rice + Steamed Veggies 

For dinners, I usually keep it simple by building a balanced plate with my lean protein source, vegetables, and carbohydrates. This week, we had this salmon tilapia yellow rice and asparagus meal three times. I don’t have a recipe for it yet, but let me know in the comments if you want me to post one.

Pre-workout nutrition: Cheerios with honey and milk

Cheerios with milk and honey

For the past 6 weeks, I have been trying to find the best solution for a pre-workout snack that is easy to digest and does not give me a ton of gas. I have found that this combo of cereal, milk, and honey seems to give me the fuel for my workouts.

Evening Treat: Ice cream

Getting in the calories I need daily is harder than I thought. For the first few weeks, I couldn’t get more than 3,000 calories daily while eating “clean.” So recently, I have been eating about 1.5 servings of ice cream each night. This has helped me maintain my weight gain and strength week over week.

Before bed: Casein protein with 1% chocolate milk.

Casing protein with one percent chocolate milk

I have gotten a few questions about my supplement routine. Right now, I am only using creatine monohydrate and whey protein for my smoothies, and this is my before-bed casein protein with chocolate milk.

Sleeping for 8 hours, especially protein, means I won’t eat during that time. Consuming slow-digesting protein before bed can help prevent muscle protein breakdown by providing an alternative source of amino acids.

Read the full Casein protein with 1% chocolate milk recipe


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.