Sample 3500 Calorie Meal Plan

This meal plan is geared toward someone looking to put on muscle/gain weight.

BreakfastCinnamon
1 cup cottage cheese
½ cup yogurt
½ cup applesauce
1 cup blueberries
12 almonds
½ cup orange juice

Mid morning meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice

Lunch
Lean Roast Beef Sub

6 ” whole wheat bun
4 ounces lean roast beef
1 cup lettuce
1 tomato cut into slices
½ oz low fat cheddar cheese
2 tbsp mustard

 Mid afternoon meal1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberriesPost workout meal
Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey

Dinner
Chicken and Herbs

4 ounces skinless/boneless chicken breast
Dash of lemon and herb seasoning
2 tbsp chopped onion
1 oz egg whites
2/3 cup brown rice (cooked)
1 tsp low sodium soy sauce
1/4 cup green pepper

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