Diet Plan

Power-Packed 3500 Calorie Meal Plan

Written by

5/5 - (519 votes)

The 3500 calorie meal plan is a high-calorie meal plan suitable for people who possess active lifestyles, are trying to gain weight, are under medical supervision, and need extra nutritional support.

Must Read: 1800 Calorie Meal Plan Intermittent Fasting

As the 3500-calorie diet is rich in calories, some optional calories are allowed. However, it is suggested that many of your foods and beverages are high in vitamins, minerals, and antioxidants. Before you begin this diet, you must be sure to consult this meal plan with your nutritionist or doctor.

Table of Contents

Who Should Follow a Calorie Diet?

According to the Dietary Guidelines for Americans, the utmost healthy grown-ups will need between 2000 calories per day; still, some individuals need further than calories. These individuals may need the excess calories because they partake in extreme quantities of aerobic exertion, light, or witnessing surgery or cancer treatment. A physician or dietitian may specify the calorie diet in any of these cases.

Healthy Food Choices

Choosing healthy foods is a critical part of the calorie diet. Rather than simply consuming calories from high-fat, low-nutrition foods, you need to select foods that are thick in calories and nutrients.

Foods containing unsaturated fats, like oil, nuts, and avocado, should be incorporated into utmost reflections and snacks. Dried fruits and granola are good calorie, vitamin, and mineral sources. We must add these foods to yogurt, cooked cereal, and salads.

Healthy Beverage Choices

Beverages similar to soda pop and fruit punch are caloric- thick but don’t offer crucial nutritional value. Because you want to ensure that you get nutrition from your potables, try to drink potables containing some vitamins, minerals, or protein.

Must Read: 1300 Calories Intermittent Fasting

For illustration, 100 percent fruit juice is generally high in vitamin C. One mug of low-fat milk gives 8 g of protein and roughly 300 mg of calcium.

Reading Nutrition Labels

Still, calories per day, it’s a good idea to check out the nutrition labels on the foods you’re consuming; if you’re aiming for 3. First, look at the serving size at the top of the nutrition label. This is important because all the nutrition label information is related to the serving amount. One must look at the number of calories, grams of protein, and the chance of vitamins and minerals in each serving. This will help you to reach calories per day.

3500 Calorie Meal Plan
3500 Calorie Meal Plan

3500 Calorie Meal Plan



Two eggs climbed with sautéed onions and peppers


One medium apple


Turkey sandwich on whole wheat bread with spinach


One mug of skim milk


4 ounces ignited sweet potato barbecues

Day 2


½ mug oatmeal exceeded with one teaspoon of raisins, and one mug of skim milk


Six whole-wheat crackers spread with two tablespoons of peanut flattery.


5 ounces grilled salmon; ¼ mug brown rice prepared


One protein shake


Two mugs of fumed green sap, and two faces mixed flora salad with ½ mug of carrots.

Day 3


Banana hotcakes, one mug two milk


One medium apple


Turkey burger serape one mug brown rice( cooked) 1 mug broccoli( cooked)


mug unsalted peanuts


8 oz spare steak, three faces of baby spinach sautéed with ¼ cup of pine nuts, three cloves garlic, and two tablespoons olive oil. Serve with ½ sweet potato.

Day 4


One whole egg, two egg whites, two slices of wheat toast, four tablespoons of almond butter


An ounce of cheddar cheese


Chicken Caesar salad with one whole-grain solitaire


Ten baby carrots


Six ounces of grilled pork chops, one mug of rice pilaf, and steamed broccoli

Day 5


Two eggs climbed with diced black timber ham.


6 oz plain Greek yogurt


Turkey burger on a hamburger bun with lettuce, tomato, and mustard


½ mug blueberries


Grilled chicken bone on a bed of spinach leaves excelled with sliced strawberries served with potato wedges.

Day 6


Peanut butter on whole-wheat toast served with orange juice and a banana.


¼ mug of walnuts


Four ounces of grilled salmon filet served over one mug of whole wheat pasta in alfredo sauce.


One serving of jerk beef jerky


Four ounces of  lemon slices on whole-grain bread

Day 7


Chocolate chip pancakes made from whole grain hotcake blend. Served with sliced kiwi and nonfat milk


Two mugs popcorn


5 oz lemon bone( or chicken), two slices low-fat Swiss cheese on whole wheat bread


One serving of apple chips


3 oz spare beef dump( or bison), large baked sweet potato topped with cinnamon and butter spray

How Does a 3500 Calorie Meal Plan Work?

A 3,500-calorie meal plan is a plan to gain weight. It’s not purposed for long-term utilization and may also be hazardous for some individuals.

This meal plan gives more calories than an average person must take daily. Many men opting to increase muscle mass must follow this diet plan.

But it is said, not every person must follow a 3500-calorie diet plan.

Suppose you are thinking about how many calories you must take. In that case, the quantity of calories you need relies on your age, activity graph, and health history.

A good beginning point is 2,000 calories per day for women and 2,500 for men. Your doctor or nutritionist may suggest other daily calorie motives as well.

The motive of the 3500-calorie meal plan is to help you prepare a healthy diet plan that will provide you with all your essential vitamin and mineral intake and burn fat.

Going on a diet plan will consume enough calories to remain full throughout the day and make your metabolism function at its peak.

What Are the Benefits of a 3500 Calorie Meal Plan?

Some of the benefits of a 3500-calorie meal plan are given as follows

1. Gain Muscle Mass

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

Fresh calories are essential for adding spare muscle mass and giving the body sufficient energy to perform exercises.

2. Gain Weight

A 3500-calorie meal plan is perfect for people who need to gain weight to attain a healthy BMI. It’s important not to consume empty calories but to give your body the proper nutrients to grow and develop.

A male takes around 2500 – 3000 calories per day while a female requires 2000- 2500 to maintain their current weight, so having fresh 500-1000 calories will affect healthy weight gain to maintain BMI.

3. Helps You Lose Weight

Occasionally, the more fat you are, the harder it’s to lose weight. A heavier person needs additional calories than a lower person to maintain the same weight — not more negligible calories.

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

Once they’re comfortable and have control over their hunger and food choices. They can prepare their diet for weight loss by decreasing portions or increasing additional exercise.

4. Manage Chronic Conditions Similar to Diabetes

Regular consumption of a 3500-calorie meal plan also helps manage chronic conditions like diabetes, high blood pressure, and heart problems.

People suffering from these conditions must be careful about their diet and food input. They should eat healthy foods containing low sugar, cholesterol, and fat.

In addition, maintaining a healthy weight helps to help certain ails like stroke and cancer.

The number of calories you eat daily is directly related to your weight, so if you eat more null calories than your body needs, you’ll lose weight.

A well-balanced diet is critical for overall health and your privileged system.

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

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

As mentioned before, consuming 3500 calories is a bit important for predominantly active individuals. Still, there are some styles you can borrow to help you meet this daily calorie limit. Some of these include

1. Eating More Frequently

Forget about following the three reflections a day eating technique if you want to consume 3500 calories daily. You’ll have to eat small meals constantly to help you reach this target. Divide your meals into five or six rather than two or three meals.

It can be challenging for someone light to eat all five or six meals daily. They’re used to eating small meals and feeling full enough fast. Talk to your doctor if you’re among similar people.

2. Foods That Help You Gain Weight Rapidly

Though, you need to consider adding foods that can help you gain weight. If you are on a 3500 diet plan for weight gain. According to Medical News moment, some nutrient-rich foods you can add to gain weight safely and quickly include.

A. Milk

Anyone looking to add weight using the 3500-calorie diet plan includes milk throughout the day. It combines fat, proteins, vitamins, minerals, and carbohydrates. The protein in milk is essential for anyone trying to make muscle. It means that milk shouldn’t miss in a 3500-calorie diet to gain power. Other dairy products like yogurt and cheese are also great to incorporate.

B. Red Meat

Red meat is one food that can help you reach your calorie goal. A 3- ounce serving of boiled top sirloin, for illustration, contains about 190 calories. Red meat is a good protein source for making up muscle mass and maintaining healthy bones.

C. Rice

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

D. Salmon

Salmon is a popular choice among bodybuilders, who use it to bulk over and make muscle. Salmon contains omega- 3 adipose acids, vital for heart and brain health. It’s 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.

E. 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 reused cereals, which are frequently low in fiber and high in sugar.

Add nuts to your cereal to boost the calories without the heavy feeling of eating other food.

F. Have Smoothies

Smoothies could also help you reach your 3500 daily calorie thing. They’re all prepared with constituents that contain extra calories. Combined, they affect a drink with either average or high quantities of calories. It all depends on the basics you choose.

For example, let us break down the number of calories you can gain from a fresh smoothie. An 8-ounce serving of such a drink contains roughly 72 calories. Still, this is if it has been prepared with half a mug of melon clots or cantaloupe, the juice of two oranges, and one mug of fresh pineapple knobs.

Talk to your dietitian or nutritionist before taking out a smoothie form. Remember that some smoothies help with weight loss and others with weight gain. Depending on your requirements and ambitions, they can recommend constituents that add calories and protein to your smoothie.

Developing A Meal Plan

The only way to ensure you have met your 3500 daily calorie needs is by developing a practical meal plan. A healthy meal plan will keep you responsible for your five or six reflections. Also, the meal plan will help you avoid consuming excess calories throughout the day.

Seek the help of a certified dietitian or nutritionist when casting your diet plan. It may feel easy, but it requires a lot of attention as you have to consider numerous effects. For illustration, you must consider adding foods that meet your daily beneficial conditions.

Also, you have to consider adding foods that can help promote weight gain if this is your thing. You also have to regard healthy foods so that you add weight healthily. Ask your nutritionist to recommend different recipes, especially if you hate bland food.

Topping Your Meals

You’ll also manage to consume 3500 calories in a day when you start beating off your food. Put healthy foods or dressings to your meals to help in meeting this calorie requirement. For instance, if you have casseroles, you can choose to add cheese.

Also, you can put cheese on scrambled eggs. 

Another dressing you can add is dried milk in stews or mists. Remember that these condiments contain calories that help in increasing your calorie input from one specific meal.

Eating More Fruits

According to Medicine Net, you must consume two mugs of fruit daily to meet the 2000-calorie diet demand. Based on this information, it’s safe to say that you need more than a two-mug serving of fruit to get 3500 calories daily.

But what does a two-mug fruit topping look like? Medicine Net states that it may contain one small banana, one large orange, and one-fourth of a mug of dried peaches or apricots. You’ll have to eat different commodities to increase the fruit serving needed for a 3500-calorie meal plan.

Consult your nutritionist if you have no idea how to make such a change. Also, let them know your fruit preferences and dietary fruit conditions and define medical terms and norms. These three aspects will be handy when deciding what fruit to include in your 3500-calorie diet plan.

How Effective Is the 3500 Calorie Meal Plan?

Although many people may suggest this diet plan, others might not. The differences in views are because this diet plan can be used for different reasons. Still, it’s altogether used to lead to weight gain.

It can be essential for weight gain as it helps you maintain calorie fat. Still, if you were allowed to use this diet plan for weight loss, you might have contrasting outcomes. So, it may not be efficient in weight loss but weight gain.

Still, this theory may not apply to everything existing. The flashback is that we’ve different body types, and some may lose or gain weight depending on the diet plans they borrow. So, it could not be ideal for every individual. It will help if you consult your healthcare provider to guess the stylish diet plan that suits your fitness and healthcare requirements.

How Much Can One Eat 3500 Calories and Lose Weight?

Yes, we could. Still, it isn’t easy. One must keep in mind that weight loss requires that an individual consumes more negligible calories than her body is burning. So, if you consume 3500 calories daily, your body must be burning further than this amount.

It’s challenging for your body to burn such a high amount of calories. Let us break this down by figuring out.

According to Medical News, 1 pound( lb) of fat comprises 3500 calories. The Centers for Disease Control and Prevention( CDC) suggests individuals looking to exfoliate pounds go on a steady and rapid process. The process highlights weight loss and targets slipping one to two pounds weekly.

To lose this one pound of fat, you’ll have to burn an extra 500 calories daily, 3500 calories. You can shed those 500 calories by consuming 500 calories less from your meals, exercising, or a combo of the 2. The amount of calories burned from exercise relies on the type and intensity of the drill.

Below Is the Number of Calories an Individual Weighing 160 Pounds Can Burn in an Hour of Exercising

Bicycling at a speed of lower than ten mph for rest- 292 calories

Hiking- 438 calories

Dancing in a ballroom- 219 calories

Low-impact aerobics- 365 calories

Running at five mph- 606 calories

Walking at3.5 mph- 314 calories

Skiing downhill- 314 calories

Still, you would manage to create a 500-calorie deficiency every day, If you were to run at such a speed and eat more negligible calories. Remember that if you’re consuming 3500 calories and want to maintain a 500-calorie deficiency, you would be required to burn 4000 calories daily by conditioning and exercise, which isn’t easy.

In light of this, it’s safe to say that unless you’re an elite athlete with rigorous training authority, it’s doubtful that you’ll lose weight when following a 3500-calorie meal plan.


The 3500-calorie diet illustrates a high-calorie diet that specific individuals follow. These include light, pregnant women carrying halves, individuals who want to add weight, make muscle, and enhanced food and nutrition input.

As for its high calories, this diet plan isn’t recommended mainly for individuals who want to exfoliate pounds. Still, it doesn’t mean that it can not promote weight loss. It can, but this is rare enough.

So, before starting this diet plan, make sure you have an in-depth talk with your doctor and nutritionist. Also, discuss your fitness goals to understand better if this meal plan can do the trick.

Weight-killer 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.

However, your body will convert the excess energy into fat and increase your body weight; if you consume additional calories, you burn.

This is why keeping an eye on your calorie intake and following a balanced diet rich in vital nutrients is essential.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. How can I get 3500 calories a day?

Answer: One can get 3500 calories a day by :
Eating More in short breaks
Eating Foods helps you gain weight quickly.E.g., Milk, Rice, Red Meat, Whole Grain Cereals, Salmon
Taking Smoothies
Developing A diet plan
Topping your meals
Eating more fruits

Question 2. How much weight will I gain by eating 3500 calories daily?

Answer: Increasing at least 500 to 1000 calories daily will promote a one to two-pound weight gain weekly. It requires an extra 3500 calories to gain 1 pound of body weight.

Question 3. Are 3500 calories good for bulking?

Answer: Yes, 35000 calories are good for bulking.

Question 4. How can I bulk up three a day?

Answer: To bulk on a 3-day split, you need to have a caloric excess of at least 500 calories per day, translating to 1 pound gained per week.

Question 5. What foods have a lot of calories to gain weight?

Answer: Several foods have a lot of calories to gain weight. These are as follows:
Proteins: Red meats, pork, chicken with skin on (roast or broil. Don’t deep fry for your health), salmon or other oily fish, beans, whole milk, eggs, cheese, and full-fat yogurt.
Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain bread.

Question 6. What food has the most calories in it?

Answer: The following foods are the highest in calories:
 Peanut Butter
Full-Fat Milk
Lean Meat
Potatoes And Other Starches
Salmon And Oily Fish
Homemade Protein Smoothies
Dry Fruits

Question 7. Is it possible to gain 50 pounds in 3 months?

Answer: You might see up to 4 pounds of muscle gained, which is nowhere near 50. It’s unheard of for young men to gain 50 pounds of muscle in three months, so other populations would have an even more challenging time.

Question 8. Can you gain 10 pounds in a week?

Answer: While some weight fluctuation is expected, a flux of 10 pounds is a little excessive. Overnight weight gain can result from water retention, metabolism changes, and the timing of meals. People weigh different amounts at different times of the day, too.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

Follow Him On


Leave a Comment

Book a FREE Diet Plan & Consultation!