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 (3500cals, 272g protein, 224g net carbs, 146g fat 50g fiber per day) cannot be customized.
Day 1
3500cals, 259g protein, 241g net carbs, 145g fat 46g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 container (131cal, 14p, 13c, 3f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 serving(s) (1001cal, 86p, 16c, 56f)
1 can(s) (211cal, 4p, 42c, 1f)
16 oz (635cal, 101p, 0c, 26f)
2 2/3 serving(s) (667cal, 10p, 93c, 26f)
Day 2
3475cals, 280g protein, 198g net carbs, 154g fat 45g fiber per day
1 serving(s) (203cal, 15p, 7c, 12f)
1 container (131cal, 14p, 13c, 3f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 3/4 serving(s) (1200cal, 112p, 16c, 66f)
16 oz (635cal, 101p, 0c, 26f)
2 2/3 serving(s) (667cal, 10p, 93c, 26f)
Day 3
3500cals, 278g protein, 180g net carbs, 165g fat 48g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
4 clementine(s) (156cal, 2p, 30c, 0f)
2 egg(s) (159cal, 13p, 1c, 12f)
2 3/4 serving(s) (1200cal, 112p, 16c, 66f)
2 cake(s) (69cal, 2p, 14c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
2 sandwich(es) (948cal, 103p, 85c, 20f)
1 1/4 serving(s) (293cal, 4p, 8c, 23f)
Day 4
3475cals, 223g protein, 171g net carbs, 188g fat 53g fiber per day
1 serving(s) (249cal, 18p, 4c, 17f)
4 clementine(s) (156cal, 2p, 30c, 0f)
2 egg(s) (159cal, 13p, 1c, 12f)
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
2 cake(s) (69cal, 2p, 14c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1/3 cup(s) (307cal, 12p, 6c, 24f)
5 half pepper(s) (1139cal, 102p, 21c, 61f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 5
3525cals, 295g protein, 286g net carbs, 111g fat 47g fiber per day
2 serving(s) (373cal, 57p, 25c, 5f)
3 serving(s) (171cal, 1p, 37c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
1 serving(s) (235cal, 3p, 7c, 18f)
2 1/4 serving(s) (876cal, 35p, 73c, 42f)
3 clementine(s) (117cal, 2p, 23c, 0f)
1 cup(s) (249cal, 28p, 29c, 2f)
Day 6
3500cals, 284g protein, 245g net carbs, 129g fat 56g fiber per day
2 serving(s) (373cal, 57p, 25c, 5f)
3 serving(s) (171cal, 1p, 37c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
12 oz (449cal, 75p, 0c, 17f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
3 1/2 can(s) (498cal, 25p, 54c, 16f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
Day 7
3500cals, 284g protein, 245g net carbs, 129g fat 56g fiber per day
2 serving(s) (373cal, 57p, 25c, 5f)
3 serving(s) (171cal, 1p, 37c, 0f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
12 oz (449cal, 75p, 0c, 17f)
2 1/3 serving(s) (405cal, 28p, 59c, 1f)
1 1/2 serving(s) (345cal, 7p, 14c, 23f)
3 1/2 can(s) (498cal, 25p, 54c, 16f)
2 serving(s) (281cal, 18p, 19c, 14f)
2 1/4 serving(s) (406cal, 19p, 5c, 32f)
Grocery List (58 items)
Other
Cottage cheese & fruit cup
2 container (340g)
Mixed greens
7 1/2 cup (225g)
Coleslaw mix
1/2 cup (45g)
Chicken breast tenderloins, raw
1 1/2 lbs (680g)
Fruits and Fruit Juices
Pears
7 medium (1246g)
Nectarine
4 medium (2-1/2" dia) (568g)
Lime juice
3 fl oz (94mL)
Avocados
7 1/2 avocado(s) (1533g)
Clementines
11 fruit (814g)
Applesauce
9 to-go container (~4 oz) (1098g)
Canned pineapple
1 1/2 cup, chunks (272g)
Lemon juice
3 1/4 tbsp (49mL)
Lemon
1 1/2 small (87g)
Vegetables and Vegetable Products
Kale leaves
16 1/2 oz (470g)
Tomatoes
6 1/2 medium whole (2-3/5" dia) (813g)
Brussels sprouts
10 sprouts (190g)
Onion
1 3/4 medium (2-1/2" dia) (194g)
Garlic
3 clove(s) (10g)
Fresh spinach
4 cup(s) (120g)
Bell pepper
2 1/2 large (410g)
Cucumber
4 1/4 cucumber (8-1/4") (1279g)
Red onion
1/2 medium (2-1/2" dia) (55g)
Dairy and Egg Products
Eggs
20 large (1000g)
Butter
1/3 cup (78g)
Low fat cottage cheese (1% milkfat)
8 cup (1808g)
Parmesan cheese
4 tbsp (20g)
Cheese
3 slice (1 oz each) (84g)
Nonfat greek yogurt, plain
1 cup (280g)
Spices and Herbs
Rosemary, dried
4 dash (1g)
Balsamic vinegar
2 tsp (10mL)
Black pepper
4 1/4 g (4g)
Salt
1/2 oz (14g)
Garlic powder
1/2 tsp (2g)
Crushed red pepper
1/2 tbsp (3g)
Dijon mustard
1 tbsp (15g)
Ground cumin
1 tsp (2g)
Red wine vinegar
2 tsp (10mL)
Dried dill weed
2 tsp (2g)
Beverages
Water
10 cup (2381mL)
Fats and Oils
Oil
1/4 lbs (131mL)
Olive oil
1 1/2 oz (49mL)
Salad dressing
1 1/2 tbsp (23mL)
Poultry Products
Boneless skinless chicken breast, raw
4 3/4 lbs (2143g)
Cereal Grains and Pasta
Brown rice
1 1/3 cup (253g)
Soups, Sauces, and Gravies
Condensed canned tomato soup
1 can (10.5 oz) (298g)
Pesto sauce
1 1/2 tbsp (24g)
Chunky canned soup (non-creamy varieties)
1 1/2 can (~19 oz) (789g)
Condensed canned chicken noodle soup
7 can (10.5 oz) (2086g)
Finfish and Shellfish Products
Canned tuna
12 can (2042g)
Sweets
Honey
1/4 lbs (98g)
Baked Products
Hamburger buns
2 bun(s) (102g)
Bread
3 slice (96g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Snacks
Rice cakes, any flavor
4 cake (36g)
Legumes and Legume Products
Roasted peanuts
1 cup (152g)
Lentils, raw
1 3/4 cup (332g)
Nut and Seed Products
Almonds
2 1/4 tbsp, slivered (15g)
Sunflower kernels
1/4 lbs (128g)
breakfast prep - 2 days
1. Scrambled eggs with kale, tomatoes, rosemary
203cal, 15p, 7c, 12f (per meal)
1 cup, chopped (40g)
2 large (100g)
1/2 cup, chopped (90g)
2 dash (0g)
1 tsp (5mL)
3 tbsp (45mL)
1/2 tsp (3mL)
1
In a small skillet, add your oil of choice over medium-high heat.
2
Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.
3
Add eggs, and stir to scramble them with the veggies.
4
When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
2 container (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Boiled eggs
277cal, 25p, 1c, 19f (per meal)
8 large (400g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Nectarine
140cal, 3p, 25c, 1f (per meal)
4 medium (2-1/2" dia) (568g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Remove nectarine pit, slice, and serve.
dinner prep - 2 days
1. Basic chicken breast
635cal, 101p, 0c, 26f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Buttery brown rice
667cal, 10p, 93c, 26f (per meal)
1 tsp, ground (2g)
2 2/3 cup(s) (632mL)
1 tsp (6g)
1 1/3 cup (253g)
4 tbsp (57g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, mix in butter, and season with salt and pepper.
lunch prep - 1 days
1. Chicken avocado salad
1001cal, 86p, 16c, 56f (per meal)
10 sprouts (190g)
4 tsp (20mL)
4 tsp (20mL)
1 avocado(s) (201g)
2 tbsp chopped (20g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.
2. Tomato soup
211cal, 4p, 42c, 1f (per meal)
1 can (10.5 oz) (298g)
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Avocado tuna salad
1200cal, 112p, 16c, 66f (per meal)
1 1/2 cup, chopped (248g)
5 1/2 can (946g)
1 1/2 small (96g)
5 1/2 cup (165g)
1/4 tbsp (1g)
1/4 tbsp (2g)
2 tbsp (28mL)
2 3/4 avocado(s) (553g)
Recipe has been scaled from original by 5.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
dinner prep - 1 days
1. Hot honey chicken sandwich
948cal, 103p, 85c, 20f (per meal)
1 tsp (5mL)
1/2 cup (45g)
4 dash (1g)
2 tbsp (42g)
2 bun(s) (102g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet or grill pan. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
2
In a small bowl, add the honey. Microwave for 5-10 seconds to warm the honey. Add the crushed red pepper and a pinch of salt/pepper. Feel free to adjust crushed pepper amount depending on your preferred spice level. Mix well and pour over the chicken to coat.
3
Add chicken to the bun and top with coleslaw. Serve.
2. Tomato and avocado salad
293cal, 4p, 8c, 23f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
5/8 medium whole (2-3/5" dia) (77g)
5/8 avocado(s) (126g)
1 1/4 tbsp (19mL)
1 1/4 tbsp minced (19g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
1. Rice cake
69cal, 2p, 14c, 1f (per meal)
2 cake (18g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
breakfast prep - 2 days
1. Scrambled eggs with spinach, parmesan & tomato
249cal, 18p, 4c, 17f (per meal)
4 dash (1g)
4 tbsp cherry tomatoes (37g)
2 tbsp (10g)
2 cup(s) (60g)
1 tsp (5mL)
2 large (100g)
1
Whisk eggs in a small bowl with some salt and pepper. Set aside.
2
Place a medium sized skillet over medium heat and add the olive oil and garlic and saute until fragrant, under a minute.
3
Add the spinach and cook, tossing, until wilted, about a minute.
4
Add the eggs, and cook stirring occasionally- another minute or two.
5
Sprinkle in the parmesan and tomatoes and stir.
6
Serve.
2. Basic fried eggs
159cal, 13p, 1c, 12f (per meal)
dinner prep - 1 days
1. Avocado tuna salad stuffed pepper
1139cal, 102p, 21c, 61f (per meal)
5/8 small (44g)
2 1/2 large (410g)
1/3 tsp (0g)
1/3 tsp (1g)
2 1/2 tsp (13mL)
1 1/4 avocado(s) (251g)
2 1/2 can (430g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Pesto grilled cheese sandwich
836cal, 33p, 40c, 58f (per meal)
3 slice(s), thin/small (45g)
3 slice (1 oz each) (84g)
1 1/2 tbsp (24g)
1 1/2 tbsp (21g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
1 1/2 can (~19 oz) (789g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 3 days
1. Cottage cheese and pineapple
373cal, 57p, 25c, 5f (per meal)
1 1/2 cup, chunks (272g)
6 cup (1356g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Drain pineapple juice, and mix pineapple chunks with cottage cheese.
2
Feel free to use most types of fruit: bananas, berries, peaches, melon, etc.
3. Applesauce
171cal, 1p, 37c, 0f (per meal)
3 to-go container (~4 oz) (366g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
lunch prep - 1 days
1. Grilled chicken sandwich
919cal, 115p, 61c, 22f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Tomato and avocado salad
235cal, 3p, 7c, 18f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 3 days
1. Tuna cucumber bites
345cal, 50p, 8c, 12f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
dinner prep - 1 days
1. Lentil kale salad
876cal, 35p, 73c, 42f (per meal)
1 tsp (2g)
2 1/4 cup(s) (533mL)
1 tsp (2g)
3 1/2 cup, chopped (135g)
2 1/4 tbsp (34mL)
2 1/4 tbsp, slivered (15g)
2 1/4 tbsp (34mL)
2 1/4 clove(s) (7g)
1/2 cup (108g)
Recipe has been scaled from original by 1.13x. Adjust cook times and pan sizes accordingly.
1
Bring water to a boil and add lentils. Cook for 20-25 minutes, checking occasionally.
2
Meanwhile, in a small skillet add oil, garlic, almonds, cumin and red pepper. Sautee for a couple minutes until garlic is fragrant and almonds are toasted. Remove and set aside.
3
Drain lentils and add them in a bowl with kale, almond mixture, and lemon juice. Toss and serve.
2. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Chicken noodle soup
498cal, 25p, 54c, 16f (per meal)
7 can (10.5 oz) (2086g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple Greek cucumber salad
281cal, 18p, 19c, 14f (per meal)
2 tbsp (30mL)
2 tsp (10mL)
2 tsp (2g)
1 tbsp (15mL)
1 cup (280g)
1/2 medium (2-1/2" dia) (55g)
2 cucumber (8-1/4") (602g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix together the yogurt, lemon juice, vinegar, olive oil, dill, and some salt and pepper.
2
Add cucumbers and onions to a large bowl and pour the dressing on top. Toss to coat evenly, add more salt/pepper if needed, and serve.
3
Meal prep note: Store prepped vegetables and dressing separately in the fridge. Combine right before serving.
lunch prep - 2 days
1. Basic chicken breast tenderloins
449cal, 75p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season tenderloins with salt, pepper, or your favorite seasoning blend.
2
Stove: Heat oil in a skillet or grill pan over medium heat and cook tenderloins for 3-4 minutes per side until golden brown and cooked through. Oven: Preheat the oven to 400°F (200°C), place tenderloins on a baking sheet, and bake for 15-20 minutes or until internal temperature reaches 165°F (74°C).
2. Simple kale & avocado salad
345cal, 7p, 14c, 23f (per meal)
1 1/2 avocado(s) (302g)
1 1/2 small (87g)
1 1/2 bunch (255g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
3. Lentils
405cal, 28p, 59c, 1f (per meal)
Recipe has been scaled from original by 1.17x. 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.