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 (3500cals, 261g protein, 272g net carbs, 131g fat 46g fiber per day) cannot be customized.
Day 1
3550cals, 253g protein, 368g net carbs, 97g fat 46g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 serving(s) (1021cal, 35p, 189c, 7f)
3 roll(s) (231cal, 8p, 40c, 4f)
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
18 oz (899cal, 120p, 12c, 37f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 2
3550cals, 253g protein, 368g net carbs, 97g fat 46g fiber per day
1 serving(s) (299cal, 42p, 7c, 11f)
1/4 cup (183cal, 2p, 1c, 18f)
1 cup(s) (149cal, 8p, 12c, 8f)
2 serving(s) (1021cal, 35p, 189c, 7f)
3 roll(s) (231cal, 8p, 40c, 4f)
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
18 oz (899cal, 120p, 12c, 37f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 3
3550cals, 229g protein, 272g net carbs, 151g fat 45g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
2 wrap(s) (807cal, 65p, 50c, 36f)
2 1/3 serving(s) (443cal, 8p, 33c, 29f)
1 1/4 serving(s) (411cal, 14p, 58c, 11f)
2 1/4 serving(s) (982cal, 91p, 13c, 54f)
2 3/4 cup(s) (315cal, 5p, 70c, 1f)
Day 4
3475cals, 294g protein, 251g net carbs, 127g fat 37g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
2 1/4 cup(s) (335cal, 17p, 26c, 18f)
2 wrap(s) (807cal, 65p, 50c, 36f)
2 1/3 serving(s) (443cal, 8p, 33c, 29f)
1 serving(s) (217cal, 6p, 37c, 3f)
1 cup(s) (249cal, 28p, 29c, 2f)
18 oz (714cal, 113p, 0c, 29f)
1 serving(s) (100cal, 4p, 2c, 7f)
2 serving(s) (347cal, 24p, 51c, 1f)
Day 5
3450cals, 242g protein, 257g net carbs, 141g fat 46g fiber per day
1 1/2 serving(s) (459cal, 26p, 20c, 28f)
2 serving(s) (199cal, 7p, 5c, 14f)
3 wrap(s) (1025cal, 77p, 82c, 38f)
1 bar(s) (176cal, 4p, 22c, 7f)
1 serving(s) (217cal, 6p, 37c, 3f)
1 cup(s) (249cal, 28p, 29c, 2f)
10 2/3 oz (744cal, 69p, 12c, 46f)
3 serving(s) (123cal, 8p, 12c, 1f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 6
3450cals, 253g protein, 198g net carbs, 164g fat 45g fiber per day
1 1/2 serving(s) (459cal, 26p, 20c, 28f)
2 serving(s) (199cal, 7p, 5c, 14f)
3 wrap(s) (1025cal, 77p, 82c, 38f)
1 bar(s) (176cal, 4p, 22c, 7f)
10 2/3 oz (744cal, 69p, 12c, 46f)
3 serving(s) (123cal, 8p, 12c, 1f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 7
3450cals, 301g protein, 188g net carbs, 143g fat 54g fiber per day
1 1/2 serving(s) (459cal, 26p, 20c, 28f)
2 serving(s) (199cal, 7p, 5c, 14f)
21 oz (782cal, 118p, 1c, 34f)
2 serving(s) (366cal, 7p, 72c, 0f)
1 2/3 serving(s) (867cal, 94p, 74c, 14f)
1 1/3 serving(s) (313cal, 4p, 9c, 24f)
Grocery List (60 items)
Vegetables and Vegetable Products
Mushrooms
2/3 cup, pieces or slices (47g)
Tomatoes
9 medium whole (2-3/5" dia) (1100g)
Onion
7 medium (2-1/2" dia) (779g)
Romaine lettuce
4 leaf outer (112g)
Fresh spinach
3 2/3 10oz package (1038g)
Garlic
3 1/2 clove (11g)
Cucumber
1 3/4 cucumber (8-1/4") (532g)
Frozen sugar snap peas
4 cup (576g)
Sweet potatoes
2 sweetpotato, 5" long (420g)
Dairy and Egg Products
Eggs
13 large (650g)
Egg whites
8 large (264g)
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Whole milk
9 1/3 cup(s) (2234mL)
Sliced cheese
4 slice (1 oz ea) (112g)
Romano cheese
3 1/2 tsp (7g)
Cheese
1/2 cup, shredded (63g)
Feta cheese
3/4 cup (113g)
Spices and Herbs
Black pepper
1/4 oz (8g)
Cinnamon
2 tbsp (15g)
Fresh basil
36 leaves (18g)
Chili powder
2 tbsp (16g)
Salt
1 oz (30g)
Mustard
4 tsp (20g)
Thyme, dried
4 1/4 g (4g)
Brown deli mustard
2 tbsp (30g)
Ground cumin
1/4 tbsp (2g)
Garlic powder
1/3 tsp (1g)
Nut and Seed Products
Pecans
1 cup, halves (99g)
Walnuts
6 1/4 tbsp, chopped (45g)
Breakfast Cereals
Quick oats
3 cup (230g)
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
Sweets
Sugar
5 3/4 tbsp (75g)
Honey
3 oz (84g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2233g)
Chicken thighs, with bone and skin, raw
1 1/3 lbs (605g)
Fruits and Fruit Juices
Green olives
36 large (158g)
Lime juice
1 fl oz (31mL)
Avocados
1 3/4 avocado(s) (360g)
Fruit juice
22 fl oz (660mL)
Dried cranberries
6 1/4 tbsp (62g)
Fats and Oils
Olive oil
1/4 lbs (136mL)
Raspberry walnut vinaigrette
6 1/4 tbsp (94mL)
Oil
1 tbsp (17mL)
Beverages
Water
13 cup(s) (3112mL)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Legumes and Legume Products
Lentils, raw
2 1/4 cup (432g)
Hummus
3/4 cup (180g)
Canned great northern beans
5/6 can (~15 oz) (354g)
Soups, Sauces, and Gravies
Pasta sauce
1 jar (24 oz) (672g)
Salsa verde
13 1/4 tbsp (213g)
Chicken broth
2 1/2 cup(s) (mL)
Cereal Grains and Pasta
Uncooked dry pasta
1 lbs (456g)
Baked Products
Roll
6 pan, dinner, or small roll (2" square, 2" high) (168g)
Flour tortillas
10 tortilla (approx 7-8" dia) (490g)
Finfish and Shellfish Products
Canned tuna
4 1/2 can (757g)
Tilapia, raw
1 1/3 lbs (588g)
Other
Mixed greens
3 3/4 cup (113g)
Frozen mixed berries
1 cup (136g)
Sausages and Luncheon Meats
Roast beef cold cuts
1 lbs (454g)
Snacks
Large granola bar
2 bar (74g)
breakfast prep - 2 days
1. Tomato mushroom egg white omelet
299cal, 42p, 7c, 11f (per meal)
1/3 cup, pieces or slices (23g)
1/2 small whole (2-2/5" dia) (46g)
2 large (100g)
4 large (132g)
2 dash, ground (1g)
1/2 cup (113g)
1
Combine all of the eggs, cottage cheese, and pepper and beat with a fork.
2
Spray a skillet with non-stick spray and place over medium heat.
3
Pour egg mixture into skillet, being sure it spreads evenly over the pan, and sprinkle mushroom and tomato over top.
4
Cook until eggs are opaque and set. Fold one-half of the omelet over the other.
5
Serve.
snack prep - 3 days
1. Simple cinnamon oatmeal with milk
411cal, 14p, 58c, 11f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
899cal, 120p, 12c, 37f (per meal)
36 leaves (18g)
2 1/4 lbs (1021g)
2 tbsp (16g)
1/2 tbsp (1g)
36 large (158g)
1/2 tbsp (9g)
2 tbsp (30mL)
36 cherry tomatoes (612g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Lentils
347cal, 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.
lunch prep - 2 days
1. Pasta with store-bought sauce
1021cal, 35p, 189c, 7f (per meal)
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Dinner roll
231cal, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
dinner prep - 1 days
1. Avocado tuna salad
982cal, 91p, 13c, 54f (per meal)
1/2 cup, chopped (101g)
2 1/4 can (387g)
1/2 small (39g)
2 1/4 cup (68g)
1/4 tsp (0g)
1/4 tsp (1g)
3/4 tbsp (11mL)
1 avocado(s) (226g)
Recipe has been scaled from original by 2.25x. 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.
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
1 1/2 cup(s) (356mL)
2 scoop (1/3 cup ea) (62g)
2/3 cup(s) (54g)
1 cup (136g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
lunch prep - 2 days
1. Roast beef wrap
807cal, 65p, 50c, 36f (per meal)
2 slice (1 oz ea) (56g)
2 tortilla (approx 7-8" dia) (98g)
1/2 lbs (227g)
2 tsp (10g)
1 plum tomato (62g)
2 leaf outer (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Serve.
2. Cranberry spinach salad
443cal, 8p, 33c, 29f (per meal)
3 1/2 tsp (7g)
6 1/4 tbsp (93mL)
1 1/6 6oz package (198g)
6 1/4 tbsp, chopped (45g)
6 1/4 tbsp (62g)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients in a bowl and serve.
2
For leftovers you can simply mix all the ingredients in advance and store in a tupperware in the fridge and then just serve and dress each time you eat.
snack prep - 2 days
1. Simple cinnamon oatmeal with water
217cal, 6p, 37c, 3f (per meal)
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
2. Cottage cheese & honey
249cal, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Basic chicken breast
714cal, 113p, 0c, 29f (per meal)
Recipe has been scaled from original by 1.13x. 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. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
4 cup(s) (120g)
1/2 tbsp (8mL)
1 dash (1g)
1 dash, ground (0g)
1/2 clove (2g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast prep - 3 days
1. Herb & onion frittata
459cal, 26p, 20c, 28f (per meal)
1 1/2 cup, chopped (240g)
1/4 tbsp, leaves (1g)
3 tbsp, shredded (21g)
1 1/2 dash (0g)
1 1/2 dash (1g)
3 large (150g)
1/2 tbsp (8mL)
3/8 cup(s) (89mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Bring onion and almost all of the water (save about 1 tablespoon for later) to a boil in a small nonstick skillet over medium-high heat. Cover and cook until the onion is slightly softened, about 2 minutes.
2
Uncover and continue cooking until the water evaporates, 1 to 2 minutes. Drizzle in oil and stir until coated. Continue cooking, stirring often, until the onion starts to brown, 1 to 2 minutes more.
3
Scramble the eggs and add to pan, reduce heat to medium-low and continue cooking, stirring constantly, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.
4
Reduce heat to low. Sprinkle herbs, salt, and pepper over the frittata. Spoon cheese on top. Lift up an edge of the frittata and drizzle the remaining 1 tablespoon water under it.
5
Cover and cook until the egg is completely set and the cheese is hot, about 2 minutes. Slide the frittata out of the pan using the spatula and serve.
2. Simple sauteed spinach
199cal, 7p, 5c, 14f (per meal)
24 cup(s) (720g)
3 tbsp (45mL)
1/4 tbsp (5g)
1/4 tbsp, ground (2g)
3 clove (9g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
lunch prep - 2 days
1. Grilled chicken hummus wrap
1025cal, 77p, 82c, 38f (per meal)
6 slice(s), thin/small (90g)
3/4 cup (113g)
1 1/2 cup slices (156g)
3/4 cup (180g)
1 1/2 cup (45g)
6 tortilla (approx 7-8" dia) (294g)
15 oz (425g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Season chicken with a pinch of salt/pepper. Grill or pan fry chicken in a non-stick skillet until fully cooked. Once cool enough to touch, chop the chicken.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chicken. Wrap tortilla up and serve.
dinner prep - 2 days
1. Honey mustard chicken thighs w/ skin
744cal, 69p, 12c, 46f (per meal)
1 1/3 lbs (605g)
1/3 tsp (2g)
1/2 tbsp, ground (2g)
4 tsp (28g)
2 tbsp (30g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. 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.
3. Sugar snap peas
123cal, 8p, 12c, 1f (per meal)
4 cup (576g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
snack prep - 2 days
1. Tuna cucumber bites
288cal, 42p, 7c, 10f (per meal)
Recipe has been scaled from original by 2.5x. 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. White chicken chili soup
867cal, 94p, 74c, 14f (per meal)
10 oz (284g)
13 1/3 tbsp (213g)
5/6 can (~15 oz) (354g)
1 tsp (2g)
2 1/2 cup(s) (mL)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken.
3
In a new pot, add broth, chicken, beans, salsa, and cumin over medium-high heat and stir.
4
Allow to cook for about 5 minutes. Serve.
5
*Crock pot method: Add all ingredients (including the uncooked chicken) into the crock pot. Cook on low for 6-8 hours, or high for 3-4. Once finished, shred the chicken with two forks and serve.
2. Tomato and avocado salad
313cal, 4p, 9c, 24f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
1/3 tsp (1g)
1 tsp (5mL)
2/3 medium whole (2-3/5" dia) (82g)
2/3 avocado(s) (134g)
4 tsp (20mL)
4 tsp minced (20g)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 1 days
1. Pan fried tilapia
782cal, 118p, 1c, 34f (per meal)
1 1/3 lbs (588g)
1 tsp (5g)
1 tsp, ground (2g)
1 3/4 tbsp (26mL)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Mashed sweet potatoes
366cal, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.