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: Pre-made plan with PDF
This pre-made PDF plan (3500cal, 275g protein, 182g net carbs, 168g fat, 42g fiber per day) cannot be customized.
Day 1
3550cal, 230g protein, 211g net carbs, 180g fat, 39g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 bar (245cal, 20p, 26c, 5f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 1/3 serving(s) (720cal, 48p, 7c, 53f)
2 2/3 serving(s) (463cal, 31p, 67c, 1f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
4 serving(s) (164cal, 11p, 16c, 1f)
Day 2
3525cal, 250g protein, 240g net carbs, 157g fat, 40g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 bar (245cal, 20p, 26c, 5f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 serving(s) (585cal, 62p, 46c, 13f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 serving(s) (347cal, 24p, 51c, 1f)
18 2/3 oz (1089cal, 84p, 1c, 83f)
4 serving(s) (164cal, 11p, 16c, 1f)
Day 3
3475cal, 271g protein, 217g net carbs, 152g fat, 40g fiber
1/2 bagel(s) (196cal, 6p, 27c, 7f)
1 bar (245cal, 20p, 26c, 5f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 serving(s) (585cal, 62p, 46c, 13f)
1 serving(s) (242cal, 14p, 7c, 17f)
2 serving(s) (347cal, 24p, 51c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
40 chips (308cal, 2p, 26c, 20f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
13 1/3 oz (995cal, 108p, 8c, 58f)
2 serving(s) (220cal, 9p, 21c, 8f)
Day 4
3525cal, 260g protein, 90g net carbs, 219g fat, 37g fiber
2 1/2 chop(s) (1071cal, 103p, 7c, 69f)
1 serving(s) (179cal, 5p, 18c, 7f)
2 stick(s) (165cal, 13p, 3c, 11f)
40 chips (308cal, 2p, 26c, 20f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
13 1/3 oz (995cal, 108p, 8c, 58f)
2 serving(s) (220cal, 9p, 21c, 8f)
Day 5
3500cal, 355g protein, 132g net carbs, 150g fat, 49g fiber
28 oz (1036cal, 178p, 5c, 33f)
2 serving(s) (220cal, 9p, 21c, 8f)
2 stick(s) (165cal, 13p, 3c, 11f)
40 chips (308cal, 2p, 26c, 20f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
3 1/3 serving(s) (1109cal, 132p, 65c, 28f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 6
3450cal, 252g protein, 220g net carbs, 153g fat, 49g fiber
2 serving(s) (433cal, 29p, 3c, 33f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
1/2 cup (275cal, 3p, 62c, 0f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
3 1/3 serving(s) (1109cal, 132p, 65c, 28f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 7
3500cal, 306g protein, 164g net carbs, 164g fat, 38g fiber
2 serving(s) (433cal, 29p, 3c, 33f)
1/2 bagel(s) (120cal, 4p, 18c, 4f)
1 1/2 sandwich(es) (825cal, 60p, 39c, 43f)
1/2 cup (275cal, 3p, 62c, 0f)
1 serving(s) (142cal, 8p, 5c, 9f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/3 cup(s) (272cal, 8p, 6c, 23f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
28 oz (1105cal, 179p, 2c, 42f)
3 serving(s) (123cal, 8p, 12c, 1f)
Grocery List (51 items)
Other
Protein bar (20g protein)
3 bar (150g)
Sweet potato chips
173 1/3 chips (246g)
Chicken, drumsticks, with skin
2 1/3 lbs (1058g)
Ground beef (20% fat)
9 1/3 oz (265g)
Flavored quinoa mix
1 package (4.9 oz) (139g)
Italian seasoning
2 1/2 tsp (9g)
Mixed greens
1 1/4 package (5.5 oz) (193g)
Baked Products
Bagel
2 medium bagel (3-1/2" to 4" dia) (227g)
Bread
8 slice (256g)
Dairy and Egg Products
Butter
1/2 stick (55g)
Eggs
14 large (700g)
Kefir, flavored
4 cup (960mL)
Fresh mozzarella cheese
12 2/3 oz (359g)
String cheese
6 stick (168g)
Cheddar cheese
4 tbsp, shredded (28g)
Sliced cheese
3 slice (3/4 oz ea) (63g)
Fats and Oils
Oil
2 oz (58mL)
Balsamic vinaigrette
1/3 lbs (155mL)
Olive oil
4 oz (122mL)
Salad dressing
3 tbsp (45mL)
Vegetables and Vegetable Products
Frozen sugar snap peas
7 1/3 cup (1056g)
Cabbage
1/4 head, small (about 4-1/2" dia) (208g)
Tomatoes
11 medium whole (2-3/5" dia) (1331g)
Frozen broccoli
2 2/3 package (757g)
Lima beans, frozen
1 3/4 package (10 oz) (486g)
Frozen corn kernels
6 tbsp (51g)
Garlic
3 3/4 clove(s) (11g)
Sweet potatoes
3 1/3 sweetpotato, 5" long (700g)
Soups, Sauces, and Gravies
Frank's red hot sauce
6 1/4 tbsp (94mL)
Chicken bouillon
1/4 cube (1g)
Pesto sauce
6 2/3 tbsp (107g)
Spices and Herbs
Salt
4 tsp (23g)
Black pepper
1/6 oz (6g)
Yellow mustard
1 tsp (4g)
Fresh basil
1 oz (31g)
Ground coriander
1/3 oz (10g)
Ground cumin
1 1/4 tbsp (8g)
Lemon pepper
1 3/4 tbsp (12g)
Paprika
1/4 tbsp (2g)
Chili powder
2 tsp (5g)
Beverages
Water
6 2/3 cup(s) (1581mL)
Legumes and Legume Products
Lentils, raw
1 2/3 cup (320g)
Poultry Products
Boneless skinless chicken breast, raw
6 lbs (2773g)
Fruits and Fruit Juices
Avocados
3 1/4 avocado(s) (653g)
Lemon juice
2 tsp (10mL)
Raisins
1 cup, packed (165g)
Pork Products
Bacon
14 slice(s) (140g)
Pork loin chops, boneless, raw
2 1/2 chop (463g)
Pork tenderloin, raw
2 1/2 lbs (1134g)
Nut and Seed Products
Mixed nuts
10 tbsp (84g)
Sausages and Luncheon Meats
Ham cold cuts
3/4 lbs (340g)
breakfast prep - 3 days
1. Medium toasted bagel with butter
195 cals, 6p, 27c, 7f (per meal)
2. Basic scrambled eggs
160 cals, 13p, 1c, 12f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.
snack prep - 2 days
1. Kefir
300 cals, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
2. Sweet potato chips
205 cals, 1p, 17c, 13f (per meal)
53 1/3 chips (76g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
dinner prep - 2 days
1. Buffalo drumsticks
1090 cals, 84p, 1c, 83f (per meal)
6 1/4 tbsp (93mL)
3 1/2 tsp (17mL)
1/2 tsp (3g)
1/2 tsp, ground (1g)
2 1/3 lbs (1058g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Sugar snap peas
165 cals, 11p, 16c, 1f (per meal)
5 1/3 cup (768g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Beef and cabbage skillet
720 cals, 48p, 7c, 53f (per meal)
9 1/3 oz (265g)
1/4 cube (1g)
1 tsp (4g)
1/4 head, small (about 4-1/2" dia) (208g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat a large, walled skillet over medium heat.
2
Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
3
Cook until beef is browned and mostly done.
4
Add in the mustard and mix.
5
Add the cabbage and mix.
6
Cook until cabbage is soft, but still firm, about 5 minutes.
7
Serve.
2. Lentils
465 cals, 32p, 68c, 1f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 2 days
1. Chicken-broccoli-quinoa bowl
585 cals, 62p, 46c, 13f (per meal)
1 lbs (448g)
1 package (284g)
1 package (4.9 oz) (139g)
4 dash (3g)
4 dash, ground (1g)
2 tsp (10mL)
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.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mozzarella and tomato salad
240 cals, 14p, 7c, 17f (per meal)
3/4 large whole (3" dia) (137g)
2 oz (57g)
1 tbsp (15mL)
1 tbsp, chopped (3g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 2 days
1. Caprese chicken
995 cals, 108p, 8c, 58f (per meal)
1/2 tbsp (6g)
6 2/3 tbsp (107g)
1 tbsp (17mL)
10 cherry tomatoes (170g)
6 2/3 tbsp, chopped (18g)
6 2/3 oz (189g)
1 2/3 lbs (747g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Buttered lima beans
220 cals, 9p, 21c, 8f (per meal)
1 package (10 oz) (284g)
4 dash (3g)
4 tsp (18g)
2 dash, ground (1g)
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
snack prep - 3 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
3. Sweet potato chips
310 cals, 2p, 26c, 20f (per meal)
120 chips (170g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
breakfast prep - 2 days
1. Bacon
200 cals, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 1 days
1. Coriander and cumin rubbed pork chops
1070 cals, 103p, 7c, 69f (per meal)
1/3 tsp (0g)
2 1/2 chop (463g)
2 1/2 tbsp (38mL)
1 1/4 tbsp (6g)
1 1/4 tbsp (8g)
5 dash (4g)
3 3/4 clove(s) (11g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145°F (63°C). Serve.
2. Sauteed corn & lima beans
180 cals, 5p, 18c, 7f (per meal)
1 dash, ground (0g)
1 dash (1g)
6 tbsp (60g)
6 tbsp (51g)
1/2 tbsp (8mL)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a large skillet over medium-high heat.
2
Add the shallot and cook for about 1-2 minutes, until soft.
3
Add the lima beans, corn, and seasoning and cook, stirring occasionally, until heated through and tender, about 3-4 minutes.
4
Serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
1035 cals, 178p, 5c, 33f (per meal)
1 3/4 tbsp (12g)
2 1/2 tsp (13mL)
1 3/4 lbs (784g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Buttered lima beans
220 cals, 9p, 21c, 8f (per meal)
1/2 package (10 oz) (142g)
2 dash (2g)
2 tsp (9g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in butter, salt, and pepper; stir until butter is melted.
3
Serve.
dinner prep - 2 days
1. Pork-broccoli-sweet potato bowl
1110 cals, 132p, 65c, 28f (per meal)
1/4 tbsp (2g)
3 1/3 sweetpotato, 5" long (700g)
1 2/3 package (473g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
2 1/2 lbs (1134g)
2 1/4 tbsp (33mL)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.
3
Take the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.
6
Prepare the broccoli according to the instructions on its packaging.
7
Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
1. Avocado toast
170 cals, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Chili and cheese omelet
435 cals, 29p, 3c, 33f (per meal)
1 tsp (3g)
1 tsp (2g)
4 large (200g)
2 tsp (10mL)
2 tbsp, shredded (14g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Small toasted bagel with butter
120 cals, 4p, 18c, 4f (per meal)
lunch prep - 2 days
1. Ham, bacon, avocado sandwich
825 cals, 60p, 39c, 43f (per meal)
3 slice(s) (30g)
6 oz (170g)
3 slice (96g)
3/8 avocado(s) (75g)
1 1/2 slice (3/4 oz ea) (32g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Cook bacon according to package.
2
Build the sandwich to your liking- top with any veggies of your choice.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.
dinner prep - 1 days
1. Balsamic chicken breast
1105 cals, 179p, 2c, 42f (per meal)
1 tsp (3g)
3 1/2 tsp (18mL)
1/2 cup (105mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Sugar snap peas
125 cals, 8p, 12c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.