3500 calorie macro meal plan
In just a few clicks, generate your own 3500 calorie macro meal plan 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 (3425cal, 261g protein, 233g net carbs, 142g fat, 44g fiber per day) cannot be customized.
Day 1
3525cal, 235g protein, 278g net carbs, 140g fat, 55g fiber
4 mini muffin(s) (224cal, 17p, 1c, 17f)
2 serving(s) (121cal, 13p, 1c, 7f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 serving(s) (719cal, 56p, 65c, 23f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 cup(s) (155cal, 13p, 17c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 2
3525cal, 235g protein, 278g net carbs, 140g fat, 55g fiber
4 mini muffin(s) (224cal, 17p, 1c, 17f)
2 serving(s) (121cal, 13p, 1c, 7f)
2 pear(s) (226cal, 1p, 43c, 0f)
2 serving(s) (719cal, 56p, 65c, 23f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
1 1/2 cup(s) (172cal, 3p, 38c, 1f)
1 cup(s) (155cal, 13p, 17c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
4 half pepper(s) (911cal, 82p, 17c, 49f)
2 serving(s) (366cal, 18p, 5c, 29f)
Day 3
3475cal, 269g protein, 291g net carbs, 120g fat, 41g fiber
2 burger(s) (799cal, 74p, 57c, 30f)
1 cup quinoa, cooked (208cal, 8p, 32c, 3f)
2 pear(s) (226cal, 1p, 43c, 0f)
1 cup(s) (155cal, 13p, 17c, 4f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 sandwich(es) (919cal, 115p, 61c, 22f)
1 can(s) (247cal, 18p, 23c, 7f)
Day 4
3500cal, 310g protein, 143g net carbs, 170g fat, 39g fiber
2 sandwich(es) (991cal, 78p, 48c, 51f)
1 serving(s) (235cal, 3p, 7c, 18f)
1 1/2 serving(s) (371cal, 28p, 43c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
28 oz (1036cal, 178p, 5c, 33f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
Day 5
3225cal, 310g protein, 214g net carbs, 109g fat, 37g fiber
3 muffins (289cal, 20p, 3c, 21f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 banana(s) (233cal, 3p, 48c, 1f)
10 oz (456cal, 67p, 14c, 15f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 serving(s) (386cal, 6p, 49c, 14f)
1 1/2 serving(s) (371cal, 28p, 43c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
28 oz (1036cal, 178p, 5c, 33f)
2 1/2 serving(s) (181cal, 4p, 10c, 12f)
Day 6
3250cal, 223g protein, 208g net carbs, 151g fat, 41g fiber
3 muffins (289cal, 20p, 3c, 21f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 banana(s) (233cal, 3p, 48c, 1f)
10 oz (456cal, 67p, 14c, 15f)
1 cup(s) (70cal, 3p, 2c, 5f)
2 serving(s) (386cal, 6p, 49c, 14f)
1 2/3 serving(s) (749cal, 88p, 19c, 34f)
5/8 cup(s) (517cal, 18p, 7c, 42f)
Day 7
3475cal, 245g protein, 216g net carbs, 163g fat, 41g fiber
3 muffins (289cal, 20p, 3c, 21f)
1 cup(s) (115cal, 2p, 25c, 1f)
2 banana(s) (233cal, 3p, 48c, 1f)
14 oz (657cal, 78p, 0c, 38f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
2 serving(s) (63cal, 3p, 8c, 0f)
1 2/3 serving(s) (749cal, 88p, 19c, 34f)
5/8 cup(s) (517cal, 18p, 7c, 42f)
Grocery List (53 items)
Fats and Oils
Oil
1/4 lbs (111mL)
Olive oil
2 1/2 oz (83mL)
Mayonnaise
3 tbsp (45mL)
Dairy and Egg Products
Egg whites
1 cup (243g)
Cheddar cheese
1/4 lbs (127g)
Eggs
10 large (500g)
Plain lowfat yogurt
3 cup (735g)
Whole milk
1/4 gallon (840mL)
Butter
3/8 stick (46g)
Beverages
Water
4 cup (960mL)
Protein powder
1 1/2 scoop (1/3 cup ea) (47g)
Fruits and Fruit Juices
Pears
6 medium (1068g)
Orange
5 orange (770g)
Avocados
2 1/2 avocado(s) (503g)
Lime juice
1 fl oz (35mL)
Fruit juice
48 fl oz (1440mL)
Banana
6 medium (7" to 7-7/8" long) (708g)
Other
Protein bar (20g protein)
3 bar (150g)
Mixed greens
1/2 cup (15g)
Teriyaki sauce
2 tbsp (30mL)
Finfish and Shellfish Products
Canned tuna
5 2/3 can (972g)
Spices and Herbs
Salt
1/2 oz (13g)
Black pepper
4 1/2 g (4g)
Dijon mustard
1 tbsp (15g)
Lemon pepper
1/4 cup (24g)
Garlic powder
2 dash (1g)
Thyme, dried
1/4 tbsp, leaves (1g)
Vegetables and Vegetable Products
Bell pepper
4 large (656g)
Onion
3/4 medium (2-1/2" dia) (85g)
Frozen green beans
30 oz (849g)
Tomatoes
1 1/4 medium whole (2-3/5" dia) (152g)
Cucumber
2/3 cucumber (8-1/4") (207g)
Raw celery
1 stalk, small (5" long) (17g)
Frozen broccoli
3 1/2 cup (319g)
Garlic
5 clove(s) (15g)
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Carrots
1 2/3 medium (102g)
Beets, precooked (canned or refrigerated)
13 1/3 oz (378g)
Nut and Seed Products
Roasted pumpkin seeds, unsalted
1 cup (118g)
Mixed nuts
1 1/3 cup (179g)
Almonds
56 tsp, whole (167g)
Cereal Grains and Pasta
Quinoa, uncooked
2 cup (340g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (158g)
Poultry Products
Ground turkey, raw
30 oz (851g)
Boneless skinless chicken breast, raw
7 1/2 lbs (3336g)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
1 can (~19 oz) (526g)
Apple cider vinegar
1 2/3 tsp (0mL)
Baked Products
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Hamburger buns
2 bun(s) (102g)
Bread
9 slice (288g)
Bread crumbs
6 3/4 tbsp (45g)
Beef Products
Ground beef (93% lean)
3/4 lbs (340g)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
breakfast prep - 2 days
1. Egg & cheese mini muffin
225 cals, 17p, 1c, 17f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
Whisk eggs, water, and some salt and pepper in a small bowl. Stir in the cheese.
3
Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Spoon in egg mixture into tins, going about half way up the tin.
4
Bake for 15 until the egg is set and top is golden. Serve.
5
Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. To reheat, unwrap the muffins and microwave them briefly.
3. Scrambled egg whites
120 cals, 13p, 1c, 7f (per meal)
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
snack prep - 3 days
dinner prep - 2 days
1. Avocado tuna salad stuffed pepper
910 cals, 82p, 17c, 49f (per meal)
4 can (688g)
2 avocado(s) (402g)
4 tsp (20mL)
4 dash (2g)
4 dash (0g)
4 large (656g)
1 small (70g)
Recipe has been scaled from original by 4x. 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.
lunch prep - 2 days
1. Turkey-green beans-rice bowl
720 cals, 56p, 65c, 23f (per meal)
4 dash, ground (1g)
4 dash (3g)
1 pouch (~5.6 oz) (158g)
1 lbs (454g)
1 package (10 oz) (284g)
2 tsp (10mL)
1
Heat the oil in a skillet over medium heat. Add the turkey break it up and brown it until cooked through, stirring occasionally. Season with salt and pepper to taste.
2
Meanwhile, prepare the rice mix and green beans according to the instructions on the packages.
3
When everything is ready mix it all together (or keep separate) and serve.
3. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 1 days
1. Grilled chicken sandwich
920 cals, 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. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
1 can (~19 oz) (526g)
1
Prepare according to instructions on package.
breakfast prep - 2 days
2. Cucumber slices
15 cals, 1p, 3c, 0f (per meal)
1/2 cucumber (8-1/4") (151g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Teriyaki burgers
800 cals, 74p, 57c, 30f (per meal)
1/2 tsp (3mL)
2 bun(s) (102g)
2 tbsp (30mL)
8 slices (56g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
3. Quinoa
210 cals, 8p, 32c, 3f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
snack prep - 2 days
1. Breakfast cereal with protein milk
370 cals, 28p, 43c, 8f (per meal)
3/4 cup (180mL)
1 1/2 serving (45g)
3/4 scoop (1/3 cup ea) (23g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
dinner prep - 2 days
1. Lemon pepper chicken breast
1035 cals, 178p, 5c, 33f (per meal)
1/4 cup (24g)
1 3/4 tbsp (26mL)
3 1/2 lbs (1568g)
Recipe has been scaled from original by 3.5x. 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. Olive oil drizzled green beans
180 cals, 4p, 10c, 12f (per meal)
1/3 tsp (0g)
1/3 tsp (1g)
3 1/3 cup (403g)
5 tsp (25mL)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.
lunch prep - 1 days
1. Tuna salad sandwich
990 cals, 78p, 48c, 51f (per meal)
4 slice (128g)
3 tbsp (45mL)
2 dash (0g)
1 stalk, small (5" long) (17g)
2 dash (1g)
10 oz (284g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Drain the tuna.
2
Thoroughly mix the tuna, mayonnaise, pepper, salt and chopped celery in a small bowl.
3
Spread the mixture over one slice of bread and top with the other.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
1 tbsp minced (15g)
1 tbsp (15mL)
1/2 avocado(s) (101g)
1/2 medium whole (2-3/5" dia) (62g)
1/4 tbsp (4mL)
2 dash (1g)
2 dash (2g)
2 dash, ground (1g)
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.
breakfast prep - 3 days
1. Broccoli & cheddar egg muffins
290 cals, 20p, 3c, 21f (per meal)
6 large (300g)
3/4 cup, shredded (85g)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
1/2 tbsp (8mL)
1 1/2 cup (137g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Coat muffin tins with the olive oil, or use liners.
3
Steam the chopped broccoli by placing it mostly covered in a container in the microwave with a few teaspoons of water for a couple minutes.
4
In a bowl, whisk together the eggs, salt, pepper, and broccoli.
5
Pour mixture into muffin tins and top evenly with the cheese.
6
Bake for about 12-15 minutes until done.
lunch prep - 2 days
1. Easy garlic chicken
455 cals, 67p, 14c, 15f (per meal)
1 1/4 lbs (567g)
5 tsp (24g)
6 2/3 tbsp (45g)
5 clove(s) (15g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375°F (190°C).
2
In a small saucepan melt butter/margarine with garlic. Dip chicken pieces in butter/garlic sauce, letting extra drip off, then coat completely with bread crumbs.
3
Place coated chicken in a baking dish. Combine any leftover butter/garlic sauce with bread crumbs and spoon mixture over chicken pieces. Bake in the preheated oven for 20 to 30 minutes or until no longer pink inside. Time may vary depending on thickness of the chicken breast.
4
Serve.
2. Baked fries
385 cals, 6p, 49c, 14f (per meal)
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Olive oil drizzled broccoli
70 cals, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Toast with butter
285 cals, 10p, 30c, 12f (per meal)
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
750 cals, 88p, 19c, 34f (per meal)
1 2/3 lbs (747g)
1 2/3 tsp (0mL)
1 tsp, leaves (1g)
1/4 cup (50mL)
1 2/3 medium (102g)
13 1/3 oz (378g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
lunch prep - 1 days
1. Basic ground turkey
655 cals, 78p, 0c, 38f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Green beans
65 cals, 3p, 8c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.