Searching for a muscle-building meal plan that delivers 3500 calories and plenty of protein? Look no further! You’ve discovered the perfect solution here.
In this blog post, we will run through one example day of 3500 calories with about 200 grams of protein, 450 grams of carbohydrate, 100 grams of fat, and 50 grams of fiber.
Macros for 3500-calorie meal plan
The macronutrients for this 3500-calorie meal plan I used during my 2021 bulking period. Tailored for a 5’11” male weighing 190 lbs who was training intensely for five to six days a week, this diet regimen personally took me from 190 to 220!
| Protein | 200 g | 800 calories | 23% |
| Carbs | 450 g | 1800 calories | 51% |
| Fats | 100 g | 900 calories | 26% |
This blog post was written by registered dietitian nutritionist Noah Quezada. Although I am a medical professional with an extensive background in nutrition, you may need a different recommendation. Please talk to your physician before drastically changing your dietary intake. This meal plan does not take into account any allergies or intolerances.
Example Day
| Meal #1 | Breakfast | Veggie Omelet and Toast |
| Meal #2 | Snack | Greek Yogurt w/ Berries |
| Meal #3 | Lunch | Turkey Chili |
| Meal #4 | Snack | Post-workout Shake and Bagel |
| Meal #5 | Dinner | Salmon Potatoes & Broccoli |
| Meal #6 | Evening Treat | Ice cream |
3500-calorie meal plan
Breakfast (Meal #1)
Veggie Omelet Fruit and Toast
| Ingredients: | Grams | Volume/Quantity |
| Whole eggs | NA | 4 whole eggs |
| Egg whites | 200 g | 7 0z |
| Vegetables | NA | 1 cup |
| Whole grain toast | NA | 3 slices |
| Jelly | 40 g | 2 Tbsp |
| Fruit (berries) | 150 g | 1.25 cups |
Directions:
1. Start by whisking together 4 eggs and 200 grams of egg whites in a bowl.
2. Chop up your favorite vegetables and add them to the egg mixture. Popular options include bell peppers, onions, mushrooms, spinach, and tomatoes.
3. Heat a non-stick skillet over medium heat and add the egg mixture. Cook for 3 minutes, stirring occasionally.
4. Flip the omelet over and continue cooking until the eggs are cooked.
5. Toast 2 slices of your favorite whole grain bread and spread 1 teaspoon of jelly on each slice.
6. Slice up your favorite fruit and enjoy.
If you are looking for a quicker breakfast option that offers high protein and higher calories check out the high calorie smoothie recipes.
Nutrition Facts:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 851 | 58 g | 98 g | 22 g | 15 g |
A.M. Snack (Meal #2)
Greek Yogurt with Berries and Honey
| Ingredients: | Grams | Volume |
| Greek yogurt | 122 g | ½ cup |
| Blueberries | 150 g | 1 cup |
| Almond butter | 15 g | 1 tbsp |
| Granola | 28 g | 1 oz |
| Honey | 21 g | 1 tbsp |
Directions:
1. Take a bowl and scoop out some Greek yogurt.
2. Rinse and drain blueberries, then add them to the bowl.
3. Drizzle almond butter and honey over Greek yogurt and blueberries.
4. Add a few spoonfuls of granola for added crunch.
Just incase you are looking for a different snack, I have created two useful resources for you, 65 Macro Friendly Snacks and High Protein Low Carb Snacks.
Nutrition Info:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 452 | 20 g | 60 g | 18 g | 7 g |
Lunch (Meal #3)
Turkey Chili
Be sure to check out the full recipe which includes a video tutorial on how to make this Macro Friendly Turkey Chili. Just be sure to change the serving size to ~800 grams.
| Ingredients: | Grams | Volume |
| Ground turkey | 453 g | 1lb |
| White onion | 194 g | 1 large |
| Bell peppers | 328 | 2 |
| Diced Tomatoes | 850 g | 15 oz |
| Canned red kidney beans | 425 g | 15 oz |
| Canned black beans | 425 g | 15 oz |
| Canned corn | 164 g | 1 cup |
| Olive oil | 14 g | 1 tbsp |
| Fresh garlic | 6 g | 2-3 cloves |
| Chili powder | 8 g | 1 tbsp |
| Onion powder | 6 g | 1 tsp |
| Cumin | 6 g | 1 tbsp |
| Paprika | 8 g | 1 tbsp |
| White Flour | 8 g | 1 tbsp |
Directions:
1. Heat a large pan over medium heat and add 1 tablespoon of olive oil.
2. Once the oil is hot, add diced onions and garlic, and sauté for 3-4 minutes until translucent.
3. Add ground turkey to the pan, breaking it into small pieces with a wooden spoon.
4. Cook the ground meat until it’s browned and cooked, about 7-10 minutes.
5. Add diced tomatoes, red kidney beans, black beans, corn, and seasonings in a crock pot. Mix everything so that it’s well combined.
6. Transfer the ground turkey, onions, and garlic to the crockpot and mix again
7. Add your veggies (green and red bell pepper) to the crockpot, mix well, and cook on medium to high for 2-4 hours.
Nutrition Info:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 747 | 48 g | 76 g | 29 g | 15 g |
P.M. Snacks (Meal #4)
Post-workout – protein shake with bagel and jelly
| Ingredients: | Grams | Volume |
| Whey protein powder | 31 g | 1 scoop |
| Bagel | 131 g | 1 whole |
| Jelly | 40 g | 2 tbsp |
Dietitian Talk: After a vigorous workout, replenishing your body with quickly absorbed proteins like whey protein and carbohydrates such as Bagel with jelly will help you to recover.
Directions:
1. Start by blending a scoop of whey protein powder with 8 ounces of water or your favorite plant-based milk until smooth. (Milk will alter the calories and macros)
2. Toast a whole grain bagel and spread 1 tablespoon of jelly.
Nutrition Info:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 577 | 38 g | 100 g | 3 g | 3 g |
Dinner (Meal #5)
Salmon, Sweet Potato, and Broccoli
Check out how to make the sweet potato and broccoli recipe on youtube. Cook the salmon how you like or follow the instructions below.
| Ingredients: | Grams | Volume |
| Salmon | 113 g | 4 oz |
| Broccoli | 150 g | 1 cup |
| Sweet potato | 140 g | 1 med |
| White potato | 150 g | 1 small |
| Olive oil | 7 g | .5 tbsp |
| Garlic powder | NA | .25 tsp |
| Onion powder | NA | .25 tsp |
| Salt & pepper | NA | .25 tsp |
Directions:
1. Preheat oven to 375°F (190°C).
2. Cut sweet potatoes into cubes and bake in preheated oven for 25-30 minutes or until tender.
3. Grease a baking sheet with some olive oil and set aside.
4. Place salmon fillets on the baking sheet and season with onion powder, garlic powder, salt, and pepper.
5. Bake salmon for 15-20 minutes or until done.
6. While the salmon is baking, steam the broccoli for 5-7 minutes.
7. Plate everything together and enjoy
Nutrition Info:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 582 | 39 g | 72 g | 16 g | 12 g |
Evening Snack
Come nighttime, most of my protein consumption has been met. At this point, I fill the remainder with carbs and fat as desired – usually as a sweet treat such as ice cream. Looking for a high protein dessert be sure to check out my list of macro friendly dessert
Ice cream
| Ingredients: | Grams | Volume |
| Vanilla ice cream | 131 g | 1 cup |
Nutrition Info:
| Calories: | Protein: | Carbs: | Fats: | Fiber: |
| 273 | 5 g | 31 g | 15 g | 1 g |
Tips for following a 3500-calorie diet
Plan – Constantly eating 3500 calories can be challenging. Planning your meals ahead of time can help you make sure that you are getting the proper nutrition throughout the day.
Distribute – When trying to maintain 3500 calories per day, especially when you are focusing on protein, complex carbs, vegetables, and healthy fats, it is important to spread out your meals throughout the day.
Focus on meeting your fruit and vegetable requirements– Getting the right amount of fruits and vegetables is essential in any diet. It is especially important when consuming 3500 calories daily as they provide essential vitamins, minerals, and fiber.
Focus on lean protein sources – When following a 3500-calorie diet, it is important to focus on lean protein sources such as poultry, lean-cut pork, and fish. This will help you keep your saturated fat in check.
Limit saturated fat/sodium intake – Limiting your saturated fat and sodium intake is important in any diet, especially when consuming 3500 calories daily. Limit processed and deep-fried foods, and opt for lean protein, whole grains, and fresh or frozen fruits, and vegetables.
Frequently Asked Questions
Final thoughts
If you want to bulk up, this 3500-calorie meal plan worked wonders for me. With the vast array of options for reaching that daily caloric goal, it is a relief to have a plan set out for you.
Also, If you feel like 3500 calorie may be a little high for you, check out the 2700 calorie, 2600 calorie, 2500 calorie or 2400 calorie meal plan.
If you try this high-protein 3500-calorie meal plan, please let me know how you like it. If you have any questions or comments, please leave them below. You can also shoot me an email.
Noah Quezada is a registered dietitian nutritionist. Noah specializes in helping people develop lifelong habits and skills that lead to a long and productive healthy life. Noah’s goal is to provide evidence-based nutrition information through blogging, video, podcasting, and coaching.
