Updated on October 15th, 2022
While losing weight has become a fad, some people require the opposite. Numerous factors can prompt you to add a few extra pounds to your body. But this doesn’t equate to a green light on anything edible, as if you use such methods, you’d end up with the unhealthy kind of weight gain (yes, there’s such a thing as healthy weight).
If you’re in this category of those met with the need to add weight, then a 3500 calorie meal plan is an excellent starting point. And this meal plan is fashioned precisely for that purpose, with simple recipes and handy suggestions and tips. It’s created such that you can bulk up without compromising your health, quelling that fear that weight gain is always synonymous with an underlying health problem.
Features
Many reasons may cause you to seek a weight gain plan, but the most common include building muscle or a skinny body. For the latter, the order to bulk up mostly comes from your physician, especially if you’re pregnant or nursing a child. In some cases, you may need to undergo certain medical treatments which require you to be at a specific weight class. Or you may have an active lifestyle and need to keep your calories balanced as you burn loads of them daily.
The 3500 calorie meal plan is designed to suit all these needs and features healthy food options like fiber-rich grains, healthy carbs, lean protein, healthy oils, fruits, and veggies. Each menu involves three main courses with two hefty snacks spread throughout the day for one week, and with an option to include a dinner dessert before bed. The meal plan accommodates lots of high-calorie foods but insists on them being nutritionally valuable. And it can be paired with regular exercises, so muscle mass can also tone to initial conditions, and excess carbs don’t store up.
Benefits of this Diet
The 3500 calorie diet helps you return to normalcy by padding up lost weight resultant from medical conditions or bad dieting. But it’s also a handy way to burn unnecessary fats, as you eat healthily and work out. Many mistake weight gain for fat gain, which isn’t the case. Instead, the meal plan focuses on building lean muscle, meaning you get the proper weight class without any harmful fat deposits. And with it, you can achieve a weekly bulk-up benchmark of one to two pounds.
It’s also a superb way of reliving your dietary choices, as you can fashion it to suit keto, Mediterranean, paleo, and vegan lifestyles. You can also remove foods that trigger sensitivities and replace them with friendly options. The meal plan is also long-term if you live an active life, so your calorie count is balanced daily.
Meal Plan
Download Here: 3500 Calorie Meal Plan
Day 1
Morning
- Three whole eggs
- Five egg whites
- Natural peanut butter, one tablespoon
Snack
- Whey protein, two scoops
- Milk, 12 oz.
- One banana, large
- Natural peanut butter, one tablespoon
- Oatmeal, 2/3 cup
Afternoon
- Chicken, six to eight oz.
- Brown rice, one cup
- One sweet potato
Snack
- Whey protein, two scoops
- One apple, large
- Milk, 12 oz.
Evening
- Grilled fish, six to eight oz.
- One sweet potato
- Steamed vegetables, one cup
Day 2
Morning
- Whole-grain cereal, two cups
- Almond slivers, one oz.
- Raspberries, one cup
- One orange, medium
- Milk, reduced-fat
Snack
Afternoon
- Whole-wheat pasta, two cups
- Meat sauce, ¾ cup
- Salad with vinegar and oil dressing (two tablespoons)
- Whole-wheat dinner roll with non-trans-ft margarine (one tablespoon)
- Reduced-fat milk, eight oz.
- Strawberries, 1¼ cup
Snack
- Cottage cheese, low-fat (one cup)
- Peaches, one cup
Evening
- Grilled chicken, four oz.
- Brown rice, one cup
- Margarine, one tablespoon (non-trans-fat)
- Steamed vegetables, one cup
- Reduced-fat milk, eight oz.
Day 3
Morning
- One bagel, medium
- One large banana
- Egg whites omelet, four eggs
- One medium egg, hard-boiled
- While-wheat bread, one slice
Snack
Afternoon
- Ground beef, three oz.
- One medium bagel
- Pasta with pasta sauce
Snack
- Whey protein, two scoops
- Milk, 12 oz.
- One orange, medium
- Natural peanut butter, one tablespoon
Evening
- Tuna fish in water with regular white rice.
Day 4
Morning
- Three whole eggs
- Five egg whites
- Natural peanut butter, one tablespoon
Snack
- Whey protein, two scoops
- Milk, 12 oz.
- One pear, large
- Natural peanut butter, one tablespoon
- Oatmeal, 2/3 cup
Afternoon
- Sirloin steak, six to eight oz.
- Brown rice, one cup
- One sweet potato
Snack
- Whey protein, two scoops
- One banana, large
- Milk, 12 oz.
Evening
- Grilled fish, six to eight oz.
- Brown rice, one cup
- Steamed vegetables, one cup
Day 5
Morning
- Whole-grain cereal, two cups
- Almond slivers, one oz.
- Raspberries, one cup
- One orange, medium
- Milk, reduced-fat
Snack
- Granola, one cup
- Low-fat yogurt, one cup
- Walnuts, half oz.
- Afternoon
- Whole-wheat pasta, two cups
- Meat sauce, ¾ cup
- Salad with vinegar and oil dressing (two tablespoons)
- Whole-wheat dinner roll with non-trans-ft margarine (one tablespoon)
- Reduced-fat milk, eight oz.
- Strawberries, 1¼ cup
Snack
- Cottage cheese, low-fat (one cup)
- Peaches, one cup
Evening
- Grilled chicken, four oz.
- Brown rice, one cup
- Margarine, one tablespoon (non-trans-fat)
- Steamed vegetables, one cup
- Reduced-fat milk, eight oz.
Day 6
Morning
- One bagel, medium
- One large banana
- Egg whites omelet, four eggs
- One medium egg, hard-boiled
- While-wheat bread, one slice
Snack
- Low-fat yogurt, one cup
- Granola, half cup
- Fruit and nut trail mix, ¾ cup
Afternoon
- Ground beef, three oz.
- One medium bagel
- Pasta with pasta sauce
Snack
- Whey protein, two scoops
- Milk, 12 oz.
- One orange, medium
- Natural peanut butter, one tablespoon
Evening
- Tuna fish in water with regular white rice.
Day 7
Morning
- Three whole eggs
- Five egg whites
- Natural peanut butter, one tablespoon
Snack
- Whey protein, two scoops
- Milk, 12 oz.
- One apple, large
- Natural peanut butter, one tablespoon
- Oatmeal, 2/3 cup
Afternoon
- Tuna, six to eight oz.
- Brown rice, one cup
- One sweet potato
Snack
- Whey protein, two scoops
- Berries, one cup
- Milk, 12 oz.
Extra Tips
- Ensure that your diet is made mostly of lean protein and fat. Keep the carbs at a minimum s you can gain more muscle mass than fat.
- You can include a dinner snack made up of whatever you had for lunch. But ensure you’ve had all foods two hours before bedtime.
- Stay hydrated with nutrient-dense beverages like fruit juice or vegetable smoothies. Punches and soda may be calorie-dense, but they’re mostly low in necessary vitamins and minerals.
- You can combine this meal plan with a daily workout routine, set at any time you prefer. If you aren’t sure how to go about it, contact a certified fitness instructor for more advice.
- While the 3500 calorie target is huge and unrestrictive, you should keep your diet healthy with whole foods. As such, avoid processed foods, refined items, and fast-food menus. But you can include a cheat meal every once in a while as a reward for abstaining.
- Always consult your physician before embarking on any meal plan. The 3500 calorie diet isn’t for everyone, and you may not even need it at all.
Conclusion
Gaining weight doesn’t always have to equate to obesity, as this meal plan has proven that it can be done healthily. Plus, the need to bulk up often comes from professional medical practitioners, so a better way to achieve such must exist. So it’s why this meal plan can help you pad up the extra pounds of lean muscle while encouraging healthy eating and an active lifestyle.