3500 Calorie Meal Plan For Muscle Gain


The 3500 calorie meal plan for muscle gain is super easy to follow, simply add rice, potatoes, vegetables and lean meats to your daily meals.You will find everything from simple blueberry pancakes to a complicated ribeye steak in this calorie meal plan so you won’t be getting bored. The 3500 calorie meal plan is perfect for the person who wants to bulk with plenty of calories.

Gold Standard Meal Plan : 3500 Calories

Lifting weights that are frequently two or three times your bodyweight places a significant amount of stress on your body. Another unpleasant side effect of volume training is a supercharged metabolism that lasts for days and depletes your protein and energy reserves. the massive rise in caloric and protein requirements that follows a tight, organized, and intensive training session, as well as the accompanying ravenous appetite. Failure to account for these elements will prevent you from reaching your training potential.

When satisfying dietary requirements as high as 3500kcal, time and money are two of the most important practical considerations. Very high-calorie diets are not only equally necessary to the training itself but can also be just as difficult due to the labor-intensive preparation and actual intake of such a large amount of food in a working day, as well as the cost of purchasing fresh, nutrient- and protein-dense meals. Help us to lessen the suffering!

Calories: 3500kcal
Protein: 262g
Carbohydrate: 353g

For a 90kg male, the following plan equates to:

> 39kcal per kg bodyweight
> 3g protein per kg bodyweight
> 4g Carbs per kg bodyweight


45g porridge oats with 350ml semi-skimmed milk (320kcal; 16.5g Protein; 42g Carbs)
2x scoops whey protein 200ml semi-skimmed milk + 150g (1/4 large 500g pot) natural low fat yoghurt + 1x Banana and blend (460kcal; 56g Protein; 38g Carbs)


2x boiled eggs (200kcal; 10g Protein)
1x Apple (46kcal; 11g Carbs)
2x Tangerines (50kcal; 10g Carbs)
40g Almonds (220kcal; 8g Protein; 7g Carbs)
200ml Fresh orange juice (100kcal; 1g Protein; 20g Carbs)


160g boiled chicken breast in 300ml made up chicken stock (146kcal; 32g Protein)
350g (1-1.5 cups) mashed sweet potato (300kcal; 4g Protein; 69g Carbs)
30g grated cheese (120kcal; 7g Protein)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)
50g Dark chocolate (265kcal; 3g Protein; 23g Carbs)


2x scoops Optimum Nutrition Gold Standard 100% Whey with 200ml semi-skimmed milk + 200g natural yoghurt + 50g smooth peanut butter and mix with Hand blender (560kcal; 51g Protein; 24g Carbs)


1x tin tuna in brine (140kcal; 34g Protein)
80g cooked wholemeal pasta (285kcal; 10g Protein; 59g Carbs)
Iceberg Lettuce (4-5 leaves) (10kcal)
1x slice granary bread made into croutons (100kcal; 4g Protein; 17g Carbs)
30ml Cider Vinegar
Black Pepper
200ml glass of whole milk (130kcal; 6g Protein; 9g Carbs)


2x rice cakes (60kcal; 1g Protein; 12g Carbs)
150g cottage cheese (100kcal; 16g Protein; 6g Carbs)
Black pepper

3500-Calorie Diet

We can all agree that there are an infinite number of diet programs available in today’s culture. There may be diet strategies that can assist you in achieving any fitness objective. Some will aid with weight gain, muscle gain, or weight loss. The 3500 calorie diet has gained the most attention out of all of them because it is thought to assist you in achieving the three objectives mentioned. But what is the position of science on this?

The notion of the 3500-calorie diet plan will be examined in this article. We’ll go through what it is, what it comprises, and who it’s recommended this meal plan for. Find out if this food plan may help you reach your fitness goals by reading on.

What Is The 3500-Calorie Diet?

A meal plan called the 3500-calorie diet limits your daily calorie consumption to 3500 calories. The goal of this diet is to always hit this mark and not consume anything more or less than that. There are a number of reasons why you might want to give this diet a shot. A few of these are:

Weight Gain

This food plan may encourage weight gain, which is the main reason why most people choose it. It is feasible for an underweight person who wishes to gain weight because of the high calorie intake to aid in weight gain.

3500 calorie diet

Increase Food Intake

If other people desire to eat more, they might also think about using this meal plan. If you have an eating disorder and have not yet sought professional help, you may want to stay away from any diet that emphasizes calorie control. Keep in mind that eating disorders are medical diseases, not merely choices in lifestyle that you may easily ignore.

They have the potential to worsen over time and result in life-threatening medical diseases like renal and heart disease or even death. Therefore, it would be beneficial if you sought professional advice before putting matters into your own hands.

Increase Nutritional Support

A particularly high calorie meal plan is the 3500 diet plan. It may be appropriate for someone who needs additional nutrition, especially if they are receiving medical care. Even yet, before mindlessly adhering to such a diet plan, you are advised to seek advice.

Vigorous Aerobic Activity

You could find it difficult to keep to a 3500 calorie diet if you recently began a strenuous aerobic activity. However, it aids in your body’s ability to maintain the calorie burn throughout exercise. Always acquire permission from your workout instructor and healthcare professional before making any changes.

Will I Gain Weight Eating 3500 Calories A Day?

You can come across searches like these on weight gain because some people find it difficult to gain weight. But the truth is that some people have to work a little harder than others to gain a few pounds, much like with weight loss.

If you continue to consume more calories than you expend, eating 3500 calories per day will only help you gain weight. Again, if you eat more calories than you burn while following such a diet, you will gain some weight. It implies that you must expend less than 3500 calories.

However, you should obtain professional guidance before considering such a diet regimen. A 3500 calorie diet may be suggested to people who have been classified as underweight, per the Mayo Clinic. If you are underweight, a medical professional must perform an examination test to find out.

Individuals typically become underweight as a result of poor eating habits or an underlying medical problem. You run a higher risk of developing health problems like:

  • Osteoporosis
  • A weakened immune system
  • Developmental delays
  • Infertility
  • Malnutrition
  • An increased risk of complication during surgery

Is Eating 3500 Calories Every Day Too Much?

A pound of fat is equal to 3500 calories. Therefore, based on this, you may conclude that these calories may be too many to ingest in a single day. You cannot, however, choose how many calories you will consume each day at random.

Your daily calorie consumption is influenced by a variety of factors, say nutritionists and food experts. Your height, weight, physical activity level, sexual orientation, body composition, and general health are a few of these.

An average guy typically needs 2700 calories per day, while an average lady only need 2200. You can see that the 3500 calorie limit is significantly greater by comparing it to the 2700 or 2200 calorie limits. So, sure, even for those who engage in severe physical activity, 3500 calories can be a bit excessive.

Can Pregnant Women Follow The 3500-Calorie Diet?

Pregnant women are advised to concentrate on eating a healthy, balanced diet while they are expecting. It is crucial because it enables the infant to obtain the nutrients required for proper growth. But how many calories are required by pregnant women?

Pregnant women will consume less calories than non-pregnant women, claims WebMD. A pregnant woman is thought to need to eat a lot because she often eats for two or three people. WebMD disputes these assertions, though. Instead, they admit that a typical pregnant lady will only require an additional 300 calories each day.

However, depending on their daily caloric needs, pregnant women carrying twins may need to consume as much as 3000 to 3500 calories daily. So, certainly, pregnant women who are carrying twins can adhere to the 3500 calorie diet. To find out the ideal diet to follow in terms of calories, it is necessary to consult.

Again, you should visit a professional to establish how much weight to add when having twins. Keep in mind that a 3500 calorie diet may cause an excessive amount of weight gain, and an expecting mother may not be healthy with an excessive amount of weight increase.

Pregnant women who overeat run the risk of having babies who are born with excess weight. The CDC states that this could result in labor problems, cesarean deliveries, and childhood obesity.

Can You Eat 3500 Calories And Lose Weight?

You can, indeed. But it’s not really that simple. Remember that in order to lose weight, one must eat fewer calories than their body uses. In light of this, your body must burn more calories each day if you ingest 3500.

Your body has a difficult time burning off so many calories. Let’s analyze this numerically.

One pound (lb) of fat has 3500 calories, claims Medical News Today. The Center for Disease Control and Prevention (CDC) suggests that those who want to lose weight go at it gradually and steadily. The method emphasizes healthy weight loss and aims to lose one to two pounds per week.

You will need to burn an additional 500 calories every day—or 3500 calories per weekday—in order to lose this one pound of fat. You can burn off those 500 calories by exercising, eating meals with 500 fewer calories, or doing a combination of the two. Exercise burns calories in a variety of ways depending on the type and intensity of the workout.

The profile below shows how many calories someone weighing 160 pounds can expend during an hour of exercise.

  • Bicycling at a speed of less than 10mph for leisure- 292 calories
  • Hiking- 438 calories
  • Dancing in a ballroom- 219 calories
  • Low-impact aerobics- 365 calories
  • Running at five mph- 606 calories
  • Walking at 3.5 mph- 314 calories
  • Skiing downhill- 314 calories

You could achieve a daily deficit of 500 calories if you ran at that speed and consumed less calories. Remember that you would need to burn off 4000 calories per day through daily activities and exercise in order to maintain a 500 calorie deficit if you were eating 3500 calories.

In light of this, it is safe to assume that it is unlikely that you will lose weight when following a 3500 calorie meal plan unless you are an excellent athlete with a demanding training schedule.

How Can You Manage A 3500-Calorie Diet Plan Every Day?

As mentioned earlier, consuming 3500 calories is a bit much, even for highly active individuals. However, there are some methods you can adopt to help you meet this daily calorie limit. Some of these include:

Eating More Frequently

If you want to ingest 3500 calories in one day, forget about eating three meals a day. To help you achieve this goal, you must frequently consume little meals. Instead of your regular two or three meals, divide your meals evenly into five or six meals.

A person who is underweight may find it difficult to consume all five or six meals each day. They are accustomed to eating little meals and feeling satisfied rather quickly, which is why. Those who fall into this category should speak with their doctor.

Eating Foods To Help You Gain Weight Quickly

You should think about including meals that can help you gain weight if you follow the 3500 diet plan for weight growth. Some of the nutrient-rich meals you can eat to gain weight quickly and healthily, according to Medical News Today, include

  • Milk

Anyone utilizing the 3500 calorie diet plan to gain weight is allowed to drink milk all day long. It provides a variety of carbs, proteins, vitamins, and minerals. For anyone seeking to gain muscle, milk’s protein concentration is crucial. In order to grow muscle, a 3500 calorie diet should include milk. Yogurt and cheese are excellent dairy products to have as well.

  • Rice

A cup of rice is a rich source of carbs and provides about 200 calories. Foods high in carbohydrates are important because they assist your body produce energy. They are helpful for those who are underweight and contribute to weight increase. Brown rice contains fiber, which may aid to support a healthy digestive system.

  • Red Meat

Red meat consumption has been linked to weight increase and muscle growth, according to Medical News Today. Two essential elements included in steak support the growth of muscles. Leucine and creatine are a couple of them. Additionally, it has fat and proteins that aid in weight gain.

  • Whole Grain Cereals

Whole grain cereals are an additional food that you should include in this meal plan. Whole grain is the essential phrase here. Some cereals are highly processed, have low levels of complex carbs, and high sugar content. These cereals ought to be avoided.

So, when you go food shopping, pay great attention and study the cereal labels. Choose cereals that are high in whole grains and nuts. Additionally, make sure they contain a lot of fiber and antioxidants.

  • Salmon

Salmon is a great dietary addition to the 3500 calorie diet plan for gaining weight and building muscle. Six ounces of salmon, according to Medical News Today, have roughly 240 calories. It also contains a lot of good fats, which helps people gain weight. Additional nutrients, proteins, and omega-3 fatty acid content will also be advantageous to you.

Taking Smoothies

You can also use smoothies to help you meet your 3500 calorie daily target. They are all made with substances that have more calories than usual. They produce a drink that either has a fair amount of calories or a lot of calories when combined. Everything relies on the components you selected.

Let’s look at the calories in a smoothie made with fresh fruit as an example. A serving size of eight ounces of this beverage has about 72 calories. But only if it has been made with a cup of fresh pineapple chunks, two oranges, and half a cup of melon or cantaloupe chunks.

Before attempting a smoothie recipe, consult with your dietitian or nutritionist. Recall that some smoothies promote weight reduction while others promote weight gain. Depending on your needs and goals, they may advise adding calories or protein or both to your smoothie.

Developing A Meal Plan

Creating a workable meal plan is the only way to be certain that you have satisfied your 3500 daily calorie requirements. A nutritious meal plan will help you remember to eat all five or six of your daily meals. The meal plan will also assist you in avoiding ingesting too many calories during the day.

When creating your diet plan, get the assistance of a certified dietitian or nutritionist. Although it could appear simple, there are numerous factors to take into account, thus it demands careful attention. For instance, you need to think about including meals that satisfy your daily dietary needs.

Similar to this, if you want to gain weight, you should think about including foods that can aid in this process. In order to gain weight in a healthy way, you must also take healthy foods into consideration. In particular, if you detest dull cuisine, ask your nutritionist for a variety of dish recommendations.

Topping Your Meals

When you start topping off your food, you will also be able to ingest 3500 calories every day. To help you reach this calorie goal, top your meals with additional healthful foods. For instance, you can decide to add cheese to casseroles.

The same is true for adding cheese to scrambled eggs. Dried milk is an additional garnish that you may use on stews and soups. Keep in mind that the calories in these toppings contribute to your overall calorie consumption from a single meal.

Eating More Fruits

To achieve the 2000 calorie diet requirement, you must drink two cups of fruit each day, according to Medicine Net. With this knowledge, it is safe to assume that you require more than a two-cup serving of fruit to meet your daily calorie needs of 3500.

But what does a plate of fruit with two cups look like? According to Medicine Net, it might include a small banana, a large orange, and 1/4 cup of dried peaches or apricots. To increase the serving of fruit required for a 3500 calorie diet, you will need to eat more.

If you’re unsure of how to make this change, see your nutritionist. Tell them about your fruit preferences, dietary restrictions, and underlying medical conditions in a similar manner. Considering these three factors will help you choose the right fruit to include in your 3500 calorie diet.

How Effective Is The 3500-Calorie Diet?

Although the majority of people might support this eating regimen, others would not. The fact that this meal plan can be employed for a variety of purposes explains the variances in viewpoints. But its primary purpose is to promote weight gain.

It can help you sustain a calorie surplus, which can help you gain weight. However, if you were considering utilizing this diet plan to lose weight, you might experience conflicting outcomes. As a result, it can work better to make you gain weight than lose it.

This theory, though, might not hold true for everyone. Keep in mind that each of us has a unique body type, and depending on the diets we choose, some people may lose or gain weight. As a result, not everyone will find it ideal. To find the ideal diet plan that meets your goals for health and fitness, it would be beneficial if you spoke with your healthcare professional.

The Bottom Line

An example of a high-calorie diet that some people follow is the 3500 calorie diet. These include those who are underweight, women who are expecting twins, people who want to gain weight or grow muscle, and people who eat more food and nourishment.

This diet is not highly advised for people who desire to lose weight due to its high calorie content. It does not imply, however, that it cannot aid in weight loss. It can, but this is rather uncommon.

Therefore, before implementing this diet plan, be sure to have a thorough discussion with your doctor and nutritionist. Discussing your fitness objectives can help you determine whether this diet plan will be effective.

3500 Calorie Diet

Stuffed Sole Rolls

You’ll be able to eat a range of vibrant and nutrient-dense foods on the 3,500 calorie diet.

The 3,500-calorie diet is a high-calorie diet that is appropriate for those with active lifestyles, people trying to gain weight, and people undergoing medical treatments that call for extra nutrition assistance. Some discretionary calories are allowed because the 3,500 calorie diet is high in calories, however it is advised that the vast majority of your foods and liquids be high in vitamins, minerals, and antioxidants. Be careful to go through this meal plan with your primary care physician before beginning this diet.

Who Should Follow 3,500 Calorie Diet?

The Dietary Guidelines for Americans state that the majority of healthy adults need between 1,800 and 3,000 calories per day, however some people require more than 3,000 calories. These people may require the extra calories because they engage in excessive aerobic activity, are underweight, are undergoing surgery, or are receiving cancer therapy. A doctor or nutritionist may advise the 3,500 calorie diet in any of these scenarios.

Healthy Food Choices

A important component of the 3,500 calorie diet is making good food selections. Choose foods that are high in calories and nutrients rather than merely eating 3,500 calories of high-fat, low-nutrient foods. Most meals and snacks should include foods with unsaturated fats, such as oils, nuts, and avocado. Granola and dried fruits are additional excellent sources of calories, vitamins, and minerals. Try including these ingredients in salads, baked cereal, and yogurt.

Healthy Beverage Choices

Fruit punch and soda are two examples of beverages that are high in calories yet low in nutritional content. Try to consume beverages that have some vitamins, minerals, or protein because you do want to make sure that you get some nutrition from your beverages. One cup of reduced-fat milk, for instance, contains 8 g of protein and about 300 mg of calcium in addition to 8 g of protein per cup of 100% fruit juice, which is often high in vitamin C.

Reading Nutrition Labels

It is a good idea to review the nutrition labels on the foods you are consuming if your daily calorie goal is 3,500. The serving size can be seen at the very top of the nutrition label. This is significant since this serving size is the one for which the nutrition label contains all of the information. Next, consider each serving’s calorie count, protein content in grams, and vitamin and mineral proportion. You can obtain 3,500 calories each day with the use of this.

Sample Menu

The following is a sample menu appropriate for the 3,500 calorie diet. Breakfast: 2 cups whole grain cereal with 1 oz. almond slivers and 1 cup rapsberries, 1 orange, 8 oz. reduced-fat milk Snack: 1/4 cup granola with 1 cup low-fat yogurt and 1/2 oz. walnuts Lunch: 2 cups whole wheat pasta with 3/4 cups meat sauce, side salad with 2 tbsp. oil and vinegar dressing, whole wheat dinner roll with 1 tbsp. no trans-fat margarine, 8 oz. reduced-fat milk, 1 1/4 cup strawberries Snack: 1 cup low-fat cottage cheese with 1 cup peaches Dinner: 4 oz. grilled chicken, 1 cup brown rice with 1 tbsp. no trans-fat margarine, 1 cup steam mixed vegetables, 8 oz. reduced-fat milk Snack: 3/4 cup fruit and nut trail mix

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