3500 Calorie Meal Plan
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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 3500 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.
Day 1
Breakfast: 353 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Main: 682 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Main: 879 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Mix ingredients in bowl and serve.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Main: 478 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Snack: 400 Cal
- Combine all ingredients in blender and blend until smooth.
- Wash with warm water before eating
- Remove stems, wash and enjoy.
Snack: 303 Cal
- Place sliced bread into toaster and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Snack: 380 Cal
- Add to salads, granola, smoothies, or toast.
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Day 2
Breakfast: 467 Cal
- Remove stems, wash and enjoy.
Main: 830 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Main: 893 Cal
- Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
- Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
- Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
- Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
- Remove it from the heat and fold in the macaroni until they are coated with the sauce.
- Mix ingredients in bowl and serve.
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
Main: 432 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Snack: 170 Cal
- Wash with warm water before eating
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 331 Cal
- Place sliced bread into toaster and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Snack: 380 Cal
- Add to salads, granola, smoothies, or toast.
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Day 3
Breakfast: 463 Cal
- Place a non-stick frying pan on stovetop and set to medium heat.
- Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
- Add to salads, granola, smoothies, or toast.
- Remove stems, wash and enjoy.
Main: 769 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 722 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Main: 562 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Snack: 328 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
- Wash with warm water before eating
Snack: 427 Cal
- Combine all ingredients in blender and blend until smooth.
Snack: 204 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Day 4
Breakfast: 485 Cal
- Put Cheerios in a bowl add milk.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Main: 566 Cal
- Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
- Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
- Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
- Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
- Remove it from the heat and fold in the macaroni until they are coated with the sauce.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 732 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
- Sift through the dry lentils to ensure there are no hard pieces.
- Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
- Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
- Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
- Stir in olive oil
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Main: 722 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Snack: 484 Cal
- Combine all ingredients in blender and blend until smooth.
- Wash with warm water before eating
- Remove stems, wash and enjoy.
Snack: 474 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack: 34 Cal
- Wash, slice or chop and enjoy.
Day 5
Breakfast: 309 Cal
- Add to salads, granola, smoothies, or toast.
Main: 746 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Main: 427 Cal
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
- Mix ingredients in bowl and serve.
- Wash, slice or chop and enjoy.
Main: 661 Cal
- Cook macaroni as per instructions on the package. Pasta should still be slightly firm. Drain and set aside.
- Dice the onion and mince the garlic. Then, in a saucepan, heat the margarine over medium heat. Once it is fully melted add the onion and garlic and cook for a minute.
- Add the mixed vegetables and stir until the vegetables are heated through (about 5 minutes).
- Stir in the flour and keep cooking until the flour is fully absorbed. Add the skim milk and keep cooking, while stirring, until it begins to bubble (around 5 minutes). Then add in the cheese and stir until it is melted into the sauce.
- Remove it from the heat and fold in the macaroni until they are coated with the sauce.
- Mix ingredients in bowl and serve.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Snack: 682 Cal
- Combine all ingredients in blender and blend until smooth.
- Place sliced bread into toaster and enjoy.
Snack: 551 Cal
- Remove stems, wash and enjoy.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Snack: 170 Cal
- Wash with warm water before eating
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 6
Breakfast: 255 Cal
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 972 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Mix ingredients in bowl and serve.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Main: 856 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 316 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Wash, slice or chop and enjoy.
Snack: 388 Cal
- Dip crackers into hummus and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 210 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Snack: 510 Cal
- Remove stems, wash and enjoy.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Day 7
Breakfast: 540 Cal
- Place sliced bread into toaster and enjoy.
- Combine all ingredients in blender and blend until smooth.
Main: 428 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 769 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 664 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Snack: 510 Cal
- Remove stems, wash and enjoy.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Snack: 170 Cal
- Wash with warm water before eating
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 455 Cal
- Dip crackers into hummus and enjoy.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Soups, Sauces, and Gravies
Sausages and Luncheon Meats
Fruits and Fruit Juices
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Beverages
Finfish and Shellfish Products
Legumes and Legume Products
Baked Products
Cereal Grains and Pasta
Poultry Products
Breakfast Cereals
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