Meal plan
3500 kcal · 3500 calorie meal plan
Athlete territory — endurance athletes in heavy training, larger lifters in deep bulk.
Calories
3500
Protein
250g
Carbs
420g
Fat
115g
Best for
Endurance athletes. Larger adult men in serious bulk. Manual laborers with high activity.
Sample day
-
Breakfast
Big breakfast: 4 eggs, oats with PB and banana, toast, milk
1100 kcal
50g protein
-
Mid-morning
Trail mix + protein shake
480 kcal
32g protein
-
Lunch
Large chicken & rice meal prep with avocado
850 kcal
55g protein
-
Snack
Greek yogurt parfait + granola
420 kcal
28g protein
-
Dinner
Salmon + quinoa + olive oil drizzle + vegetables
650 kcal
45g protein
Notes
Hardest part is volume of food. Liquid calories (smoothies, milk) help when chewing volume becomes the limit.
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