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.