3700 Calorie Meal Plan
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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 3700 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.
This sample meal plan was created for a diet of 3700 calories a day. The high amount of calories make it suitable for bulking when competing in amateur bodybuilding. For a personalized meal plan, with your own macros, download our free app.
Day 1
Breakfast: 148 Cal
- Pour milk into glass and enjoy.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 608 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Wash, slice or chop and enjoy.
Main: 667 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- 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.
Main: 781 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.
- 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: 350 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 814 Cal
- Combine all ingredients in blender and blend until smooth.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Snack: 335 Cal
- Add to salads, granola, smoothies, or toast.
Day 2
Breakfast: 417 Cal
- Add to salads, granola, smoothies, or toast.
Main: 769 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 carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
- Wash, slice or chop and enjoy.
Main: 543 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.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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: 694 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.
- 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: 197 Cal
- Put Cheerios in a bowl add milk.
Snack: 313 Cal
- Wash with warm water before eating
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 743 Cal
- Combine all ingredients in blender and blend until smooth.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Day 3
Breakfast: 410 Cal
- Add to salads, granola, smoothies, or toast.
Main: 943 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.
- 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: 645 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.
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Main: 500 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- 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.
- Wash, slice or chop and enjoy.
Snack: 301 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 150 Cal
- Pour milk into glass and enjoy.
- Wash with warm water before eating
Snack: 743 Cal
- Combine all ingredients in blender and blend until smooth.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Day 4
Breakfast: 409 Cal
- Put Cheerios in a bowl add milk.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Main: 474 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- 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: 851 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.
- 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: 486 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Wash, slice or chop and enjoy.
Snack: 368 Cal
- Pour milk into glass and enjoy.
- Dip crackers into hummus and enjoy.
Snack: 387 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Wash with warm water before eating
Snack: 743 Cal
- Combine all ingredients in blender and blend until smooth.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Day 5
Breakfast: 269 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Main: 697 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.
- Wash, slice or chop and enjoy.
Main: 770 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Mix ingredients in bowl and serve.
- 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.
Main: 516 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.
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Snack: 299 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Wash with warm water before eating
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack: 368 Cal
- Remove stems, wash and enjoy.
Snack: 743 Cal
- Combine all ingredients in blender and blend until smooth.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Day 6
Breakfast: 424 Cal
- Add to salads, granola, smoothies, or toast.
Main: 920 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.
- 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: 350 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- 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.
Main: 618 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.
- Mix ingredients in bowl and serve.
- 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.
Snack: 299 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Wash with warm water before eating
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Snack: 743 Cal
- Combine all ingredients in blender and blend until smooth.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Snack: 301 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 7
Breakfast: 435 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Pour milk into glass and enjoy.
Main: 645 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.
- Mix ingredients in bowl and serve.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
Main: 461 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- 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.
- Wash, slice or chop and enjoy.
Main: 819 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.
- 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.
Snack: 124 Cal
- Wash with warm water before eating
Snack: 842 Cal
- Combine all ingredients in blender and blend until smooth.
- Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Snack: 340 Cal
- Put Cheerios in a bowl add milk.
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
Pork Products
-
Pork Chop (13.26 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Poultry Products
Cereal Grains and Pasta
Breakfast Cereals
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