Printable 3500 Calorie Meal Plan (PDF)

3500 Calorie Meal Plan

A 3,500-calorie meal plan is a diet containing 3,500 calories each day. It is also known as a weight gain diet or hyper-caloric diet. This type of diet is used to gain weight and build muscle.

The body needs calories to function correctly. While some people may need more than 3,500 calories per day to reach their goals, others may need fewer than this amount.

However, the number of food people eat each day should equal the number of calories they burn, known as their total daily energy expenditure (TDEE).

How many calories someone needs will depend on their height, weight, age, gender, and activity level.

How Does a 3500 Calorie Meal Plan Work?

How Does a 3500 Calorie Meal Plan Work?

A 3,500-calorie diet is used to gain weight. It’s not intended for long-term use and may also be dangerous for some people.

This diet provides more calories than an average person needs to consume each day. Many men looking to gain muscle mass may follow this eating plan.

That said, not everyone should follow a 3500 calorie meal plan.

If you are wondering how many calories you should take, the amount of calories you need to consume depends on your age, activity level, and health history.

A good starting point is 2,000 calories per day for women and 2,500 for men. Your doctor may recommend other daily calorie targets as well.

The goal of the 3500 calorie meal plan is to help you plan and prepare healthy, balanced meals that will ensure you get all of your required vitamin and mineral intake and burn fat.

By following the meal plan, you will be eating enough calories to stay full throughout the day and keep your metabolism working at its peak.

What are the Benefits of a 3500 Calorie Meal Plan?

Here are some of the benefits that you will gain by adopting a 3500 calorie meal plan.

Gain Muscle Mass

Gain Muscle Mass

Muscle growth is only possible when you take in more calories than your body needs. A 3500 calorie meal plan is perfect for bodybuilders and athletes who wish to build muscle and gain weight.

The additional calories are essential for adding lean muscle mass and provide the body with sufficient energy to perform workouts.

Gain Weight

A 3500 calorie meal plan is perfect for people who need to gain weight to attain a healthy BMI ratio.

It’s important not to consume empty calories but rather to provide your body with the proper nutrients to grow and develop properly.

An adult male should consume around 2500 – 3000 calories per day, while an adult female requires 2000-2500 daily to maintain their current weight, so consuming an additional 500-1000 calories per day will result in healthy and steady weight gain over time.

Helps You Lose Weight

Sometimes, the more overweight you are, the harder it is to lose weight. A heavier person needs more calories than a smaller person to maintain the same weight — not fewer calories.

A 3500 calorie meal plan will help someone who has gained weight or struggling with weight loss begin to feel satisfied again.

Once they’re comfortable and have regained control over their appetite and food choices, they can modify their diet for weight loss by reducing portion sizes slightly or adding in more exercise.

Manage Chronic Diseases Such As Diabetes

Regular consumption of a 3500 calorie meal plan also helps manage chronic diseases such as diabetes, high blood pressure and heart problems.

People suffering from these diseases have to be very careful about their diet and food intake. They should be eating healthy foods that contain low sugar, cholesterol, and fat levels.

In addition, maintaining a healthy weight helps to prevent certain illnesses like stroke and cancer.

The amount of calories you consume daily is directly related to your weight, so if you eat fewer calories than your body needs, you will lose weight.

A well-balanced diet is crucial for overall health and your immune system.

A healthy immune system protects you against infections and other diseases. If you suffer from a chronic illness such as diabetes, having a robust immune system will help keep it under control.

Foods to Eat on the 3500 Calorie Meal Plan

While on a 3500 calorie diet, you should embrace some foods such us:

Red Meat

Red Meat

Red meat is one food that can help you reach your calorie goal. A 3-ounce serving of braised top sirloin, for example, contains about 190 calories.

Red meat is a good source of protein, which is essential for building muscle mass and maintaining healthy bones.


Milk is an excellent source of protein and carbs, two nutrients that should make up most of your diet.

Milk also provides a wide variety of vitamins and minerals, such as calcium, riboflavin, vitamin B-12 and potassium. Drink at least 1 cup at each meal for three days.


Rice is a good source of carbohydrates and fiber, which can help keep your energy level up throughout the day. You can add rice to soups, stir-fry, or even have it as a side dish with dinner.



Salmon is a popular choice among bodybuilders, who use it to bulk up and build muscle. Salmon contains omega-3 fatty acids, vital for heart and brain health.

It is naturally low in saturated fat, making it a smart choice for a healthy diet. The American Heart Association recommends eating fish at least twice per week.

Whole Grain Cereals

Choose whole-grain cereals that are high in fiber and protein. The fiber and protein will make you feel full longer than white processed cereals, often low in fiber and high in sugar.

Add nuts to your cereal to boost the calories without the heavy feeling that comes from eating more food.

Final Thoughts

Weight gainer diets are trendy among bodybuilders and other athletes who train extremely hard.

However, these diets can also help ordinary people who struggle to put on weight or want to gain lean muscle fast.

If you consume more calories than you burn, your body will convert the excess energy into fat and increase your body weight.

This is why it’s essential to keep an eye on your calorie intake and follow a balanced diet rich in essential nutrients.

Printable 3500 Calorie Meal Plan (PDF)

12 eggs scrambled with sautéed onions and peppers1 medium appleTurkey sandwich on whole wheat bread with spinach1 cup skim milk 4 ounces baked sweet potato fries
2½ cup oatmeal topped with 1 tablespoon raisins and 1 cup skim milk6 whole wheat crackers spread with 2 tablespoons peanut butter5 ounces grilled salmon; ¼ cup brown rice prepared1 protein shake2 cups steamed green beans; and 2 cups mixed greens salad with ½ cup carrots
3Banana pancakes + 1 cup 2% milk1 medium appleTurkey burger wrap + 1 cup brown rice (cooked) + 1 cup broccoli (cooked)1/4 cup unsalted peanuts 8 oz lean steak + 3 cups baby spinach sautéed with ¼ cup pine nuts, 3 cloves garlic and 2 tablespoons olive oil. Serve with ½ sweet potato
41 whole egg, 2 egg whites + 2 slices wheat toast + 4 tablespoons almond butter1 ounce cheddar cheeseChicken Caesar salad + 1 whole grain baguette10 baby carrotsSix ounces of grilled pork chops, one cup of rice pilaf and steamed broccoli
5Two eggs scrambled with chopped black forest ham6 oz plain Greek yogurtTurkey burger on a hamburger bun with lettuce, tomato and mustard½ cup blueberriesGrilled chicken breast on a bed of spinach leaves topped with sliced strawberries served with potato wedges
6Peanut butter on whole wheat toast, served with orange juice and a banana¼ cup walnutsFour ounces of grilled salmon fillet served over one cup of whole wheat pasta in alfredo sauceOne serving of jerk beef jerkyFour ounces of deli turkey slices on whole grain bread
7Chocolate chip pancakes made from whole grain pancake mix. Served with sliced kiwi and nonfat milk2 cups popcorn 5 oz turkey breast (or chicken), 2 slices low-fat Swiss cheese on whole wheat breadOne serving of apple chips3 oz lean beef tenderloin (or bison), large baked sweet potato topped with cinnamon and butter spray

See Also

1000 Calorie Diet Plan

1200 Calorie Diet Foods List

1200 Calorie Diet Plan

1500 Calorie Meal Plan

2000 Calorie Meal Plan

1300 Calorie Diet Plan

800 Calorie Diet

4000 Calorie Meal Plan

Low Calorie Breakfast Recipes