One of the most popular diets is the 3500 calories meal plan. So, how is the 3500 calorie meal plan working out for you? Let’s use this page by kerriannjennings.com to address your questions by sharing!
Table of Contents
A summary of the 3500 calorie meal
The 3500 calorie meal plan is a diet that allows you to stay under 3500 calories per day. This diet allows you to eat almost anything. Now all you have to do is get enough calories. Now we’ll go over it all later!
Gaining Weight
Skinny people want to gain weight. Weight loss reduces caloric intake. A 3500 calorie diet will not help you gain weight.
Consuming enough calories will ensure an excess energy reserve. They help you gain weight by forming new cells.
Increase Food Consumption
To gain weight, eat more. A single day can contain a variety of nutrient-dense meals.
You should consult a doctor or a nutritionist before beginning. Unhealthy eating habits can lead to eating disorders. It is a dangerous disease that requires medical attention.
Boost Nutritional Assistance
A 3500 calorie diet plan will provide you with more nutrients. Also, the nutritional profile may be superior to calorie-restricted diets.
This diet may help underweight or malnourished people. It helps improve your body’s nutrition over time.
Intensive Aerobic Exercise
This diet necessitates 3500 calories, so you must exercise. Regular exercise reduces calorie intake and thus obesity risk.
If you exercise regularly, a 3500 calorie diet will burn enough calories. It reduces exercise fatigue.
How do you stick to a 3500 calorie diet every day?
Starting is difficult, especially with a 3500-calorie day. So you’ll need a master plan with specific healthy recipes. This article will show you how to stick to this diet.
More frequent eating
You’ll need to eat more frequently to get 3500 calories. You can add mid-day snacks to your main meal. Portioning your meals will help you achieve your goals.
They will struggle to eat much in one day. Your doc can help! Experts can help you improve your diet.
Foods that will help you gain weight quickly
If you want to gain weight or muscle quickly, you should prepare meals that help you gain weight quickly. The nutrients in these meals help you get the calories and energy your body needs to thrive. Here are some healthy weight-gaining meals:
- Rice
- Nut butters and nuts
- Milk
- Whole grains
- Red meats
- Salmon
Smoothies
Healthy, high-protein smoothies promote growth. Smoothies come in many flavors. Smoothie making is easy. Have fun while achieving your 3,500 calorie goal.
Not just gaining weight. A higher protein or other substance could be used. The best way to unwind!
Developing A Meal Plan
Plan your meals to get your 3500 daily calorie goal. Get your nutrition right, on time, and consistently.
A healthy diet can help you avoid excess weight and risks. On the surface, this diet is similar to others. But reality is more complex. Large calorie intakes are difficult for beginners to manage.
7-day menu plan for a 3500-calorie diet
If you’re still unsure about creating your own 3500 calorie diet plan, you can use the sample plan below from Kerri Ann Jennings as a guide.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
| Breakfast |
Plain yogurt 1 Apple |
1 Scrambled egg
1 pear |
1 Higher-calorie breakfast cereal | Plain yogurt
1 Apple |
1 Scrambled egg 1 pear |
1 Higher-calorie breakfast cereal |
1 Scrambled egg 1 pear |
| Breakfast snack |
1 cup of Strawberries |
1 Higher-calorie breakfast cereal | Lowfat Greek yogurt
1 cup of Strawberries |
Large granola bar | Lowfat Greek yogurt
1 cup of Strawberries |
Large granola bar | Lowfat Greek yogurt |
| Lunch |
1 Italian baked tilapia 1 Brown rice 1 Sauteed garlic & herb tomatoes |
1 Easy garlic chicken 1 Broccoli |
1 Pan seared breaded tilapia
1 Simple sauteed spinach |
1 Baked chicken thighs
1 Buttered sugar snap peas |
1 Italian baked tilapia 1 Brown rice 1 Sauteed garlic & herb tomatoes |
1 Pan seared breaded tilapia 1 Simple sauteed spinach |
1 Broiled tilapia 1 Brown rice |
| Snack | Large granola bar | 1 cup of Strawberries | Large granola bar | Lowfat Greek yogurt |
1 cup of Strawberries |
Lowfat Greek yogurt |
1 Higher-calorie breakfast cereal |
| Dinner | Chicken-broccoli-quinoa bowl |
1 Baked chicken thighs 1 Buttered sugar snap peas |
1 Broiled tilapia 1 Brown rice | 1 Easy garlic chicken 1 Broccoli |
1 Broiled tilapia 1 Brown rice |
1 Easy garlic chicken 1 Broccoli |
1 Baked chicken thighs 1 Buttered sugar snap peas |
| Snack | Low-fat Greek yogurt | 1 Apple | 1 glass of milk | 1 cup of Strawberries |
1 glass of milk |
1 Apple 1 cup of Strawberries |
1 cup of Strawberries |
| Total | 3555 calories | 3570 calories | 3445 calories | 3545 calories | 3455 calories | 3450 calories | 3535 calories |
The 3500 meal diet plan includes the following recipes:
Chicken broccoli quinoa bowl
Ingredients
- 1 pound boneless breast of chicken
- 284g broccoli, frozen
- Flavored quinoa, 4.9 oz (139g)
- 3g kosher salt
- Peppercorns
- Olive oil
Instructions
- Prepare the quinoa and broccoli as directed to the package. After cooking, set it aside.
- Salt and pepper the chicken and let it marinate for 20 minutes.
- Cook the chicken in the hot oil for 10 minutes. Remove the cooked chicken from the pan and chop it.
- Now serve the chicken, cooked quinoa, and broccoli
Italian baked tilapia
Ingredients
- 58g onion, chopped
- 560g fresh tilapia
- 337g mashed tomatoes
- Italian seasoning
- Table salt
- Peppercorns
Instructions
- Preheat oven to 374°F.
- Heat the olive oil in a nonstick pan.
- Add the onion and cook for 8 minutes, until golden.
- Continue to stir in half of the tomatoes and herbs in the pan. Add salt and pepper to taste.
- Place the fish in the pan with the cooking mixture and top with the remaining tomatoes. Bake the salmon for 15 minutes, checking frequently to avoid overcooking!
- Serve now!
Sauteed garlic and herb tomatoes
Ingredients
- Cherry tomatoes, 149g
- Garlic, minced
- Olive oil
- Peppercorns
- Table salt
- Italian seasoning
Instructions
- Heat the oil in a pan, then add the garlic and cook for 1 minute.
- Add the remaining ingredients and cook for 7 minutes on low heat until the tomatoes are mushy. Stir occasionally to allow infusion.
- Serve now!
Brown rice
Ingredients
- Brown rice (127g)
- Table salt
- Clean water
- Black pepper
Instructions
- Rinse the rice in a strainer with cold water.
- Stir well, bring to a boil, cover, and simmer for 30 minutes over medium heat.
- Drain the rice after 10 seconds in a sieve to filter the water.
- After 10 minutes, remove the rice from the heat and allow it to incubate.
- Serve the rice on a platter with a fork!
Pan seared breaded tilapia
Ingredients
- Fresh tilapia, 504g
- Flour (all-purpose)
- butter, melted
- Black pepper
- Olive oil
Instructions
- Rinse the tilapia and filet in cold water and dry with a clean towel. Salt and pepper both sides of the filet.
- In a shallow dish, coat the filet with flour.
- Heat the olive oil in a heavy pan. 4 minutes per side for tilapia.
- Drizzle the tilapia with melted butter before serving. Serve now!
Sauteed spinach
Ingredients
420g cleaned and sliced fresh spinach
Garlic, diced
Black pepper with olive oil
Instructions
- When the oil is hot, add the minced garlic and cook until fragrant.
- Stir-fry the spinach until wilted. Salt and pepper to taste.
- Serve on a platter.
Baked chicken thighs
Ingredients
- 6 boneless skinless chicken thighs
- Musk
- Table salt
- Peppercorns
Instructions
- Preheat oven to 400°F.
- Combine all ingredients in a jar, add chicken thighs, seal and shake vigorously.
- Coat the baking tray in cooking spray. Place thighs on a baking sheet, spacing them apart.
- Bake for 1 hour at 350°F with the baking pan and chicken thighs. After 30 minutes, turn the chicken thighs to brown evenly and crispy.
- Before serving, sprinkle the chicken with thyme.
Buttered sugar snap peas
Ingredients
- 384g of Sugar Peas
- 36g of butter
- Kosher Salt
- Black pepper
Instructions
- Prepare sugar-soaked peas as directed on the package and place in a bowl.
- Add salt and pepper to taste and butter.
Scrambled eggs
Ingredients
- Four eggs
- 30 milliliters of whole milk
- Black pepper
- Butter
- Salt
Instructions
- In a big bowl, combine eggs, milk, salt, and pepper.
- Melt the butter in a nonstick pan over high heat, then pour in the egg mixture, swirling frequently until thickened.
- Serve the eggs immediately on a platter!
Higher-calories breakfast cereal
Ingredients
- 84g Higher-calorie breakfast cereal
- Whole milk (210 mL)
Instructions
- Mix higher-calorie breakfast cereal with milk and serve.
Broiled tilapia
Ingredients
- 597 grams of fresh tilapia
- Lemonade
- Black pepper
- Olive oil
- Table salt
Instructions
- Prepare a steamer. Wrap the steamer tray in foil.
- Drizzle the fish with olive oil and lemon juice. Add salt and pepper to taste.
- On a tray, space filets 1 inch apart. Steam the fish for 5 minutes, or until done.
- Serve now!
Conclusion
Hopefully, you will find the information presented above to be useful. Thank you for taking the time to read this!