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Maximizing Muscle Gains: A Comprehensive Guide to Achieving 200g Protein and 3500 Calories Daily!


Maximizing Muscle Gains: A Comprehensive Guide to Achieving 200g Protein and 3500 Calories Daily!


Wanting to pack on some size? How about this comprehensive 5 meal plan to help you achieve your calorie and protein goals! With 3500 calories a day you with consistently adding plates in no time!



Here is a meal plan for a man consuming 3500 calories per day spread across 5 meals, with a daily total of 200 grams of protein. The macronutrient breakdown is also provided for each meal.


Meal 1:

  • 2 whole eggs + 4 egg whites (26g protein, 10g fat, 2g carbs)

  • 2 slices whole wheat toast (8g protein, 4g fat, 28g carbs)

  • 1 medium avocado (4g protein, 21g fat, 12g carbs)

Total: 38g protein, 35g fat, 42g carbs


Meal 2:

  • 6 oz. grilled chicken breast (42g protein, 2g fat, 0g carbs)

  • 1 cup cooked brown rice (5g protein, 1g fat, 45g carbs)

  • 1 cup mixed vegetables (2g protein, 0g fat, 8g carbs)

Total: 49g protein, 3g fat, 53g carbs


Meal 3:

  • 6 oz. grilled salmon (34g protein, 18g fat, 0g carbs)

  • 1 large sweet potato (4g protein, 0g fat, 37g carbs)

  • 1 cup steamed broccoli (3g protein, 0g fat, 6g carbs)

Total: 41g protein, 18g fat, 43g carbs


Meal 4:

  • 6 oz. grilled sirloin steak (42g protein, 12g fat, 0g carbs)

  • 1 medium baked potato (4g protein, 0g fat, 37g carbs)

  • 1 cup sautéed spinach (1g protein, 0g fat, 4g carbs)

Total: 47g protein, 12g fat, 41g carbs


Meal 5:

  • 1 scoop whey protein powder (25g protein, 2g fat, 4g carbs)

  • 1 cup unsweetened almond milk (1g protein, 3g fat, 1g carb)

  • 1 medium banana (1g protein, 0g fat, 27g carbs)

Total: 27g protein, 5g fat, 32g carbs


Daily totals:

  • Calories: 3500

  • Protein: 200g

  • Fat: 73g

  • Carbs: 211g

Note: The macronutrient and calorie content of each meal may vary slightly depending on the specific ingredients used and the cooking method.

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