3,500 Calorie Menu Plan

3000 calorie menu plan large

The following menu plan is designed for a 3,500 calorie diet. The plan is a full two day menu divided into menu A and B complete with cooking insturctions.

Menu Plan A

Breakfast Mid Afternoon Meal

Peach Snack

  • 1 sliced peach
  • 1 cup low fat vanilla yogurt
  • 1 scoop (2 oz) vanilla protein powder
  • ½ cup blueberries
  • ½ whole wheat bagel
  • 1 tbsp light cream cheese 

Bagel Snack

  • 1 whole wheat bagel
  • 1 tbsp peanut butter
  • 1 cup cottage cheese
  • ½ cup strawberries 
Mid Morning Meal Dinner

Power Drink

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

Chicken Teriyaki

  • 4 oz skinless chicken breasts
  • 1/3 cup low sodium teriyaki sauce
  • 1/3 cup orange juice
  • 1 tsp cornstarch
  • 1/3 tsp ginger
  • ½ tbsp extra virgin olive oil
  • 1 ½ cup small broccoli florets
  • 1 can (8oz) sliced water chest nuts
  • ½ cup rice (cooked) 
Lunch Evening Snack

Tuna Sandwich

  • ½ cup tuna
  • 2 whole wheat slices of bread
  • 1/4 cup diced celery
  • 2 tbsp light mayonnaise
  • 1/4 cup brown rice
  • 1 tsp light mayonnaise
  • 2 romaine lettuce leaves
  • 1 cup cucumber
  • 1 tbsp chopped parsley
  • 1 tbsp chopped chives
  • 1 cube soup base 

Power Drink

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

Cooking Instructions:

Tuna Sandwich

Cook brown rice according to label instructions but add a cube of soup base to taste once the rice and water start to boil. Meanwhile, mix tuna, celery, lemon juice, and mayonnaise. Mix well until creamy. Add chives and parsley. Spread on whole wheat bread. Add lettuce. Serve with cucumber and rice.

Power Drink

Mix all ingredients in blender.

Chicken Teriyaki

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet.

Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

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Menu Plan B

Breakfast Mid Afternoon Meal

Cottage Cheese and Blueberries

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

Bagel and Strawberries

  • 1 whole wheat bagel
  • 1 tbsp peanut butter
  • 1 cup cottage cheese
  • ½ cup strawberries 
Mid Morning Meal Dinner

Power Drink

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

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 
Lunch Evening Snack

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  

Power Drink

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

Cooking Instructions:

Lean Roast Beef Sub

Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with orange juice.

Power Drink

Mix all ingredients in blender.

Chicken and Herbs

Pre heat oven to 350 degrees. Spray a 10" by 12" baking dish with pam. Place the chicken in the baking dish and sprinkle with lemon and herb seasoning. Bake for 45-55 minutes, or until the chicken is golden and cooked through. Meanwhile. In a medium sized skillet, add onions and peppes and fry until brown. Stir in rice, egg whites and soy sauce, saute until golden brown.

To view this menu in pdf format, please click here

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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