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3500 Calorie Meal Plan

This document outlines a 3500 calorie meal plan divided into multiple meals throughout the day. Each meal provides a balance of starches/carbs, protein, fats, dairy, fruits and vegetables. On average, the daily plan provides 415 grams of carbs (47% of calories), 232 grams of protein (26% of calories) and 102 grams of fat (26% of calories). The document recommends consulting a nutritionist before starting this meal plan.

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anadinath
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4K views1 page

3500 Calorie Meal Plan

This document outlines a 3500 calorie meal plan divided into multiple meals throughout the day. Each meal provides a balance of starches/carbs, protein, fats, dairy, fruits and vegetables. On average, the daily plan provides 415 grams of carbs (47% of calories), 232 grams of protein (26% of calories) and 102 grams of fat (26% of calories). The document recommends consulting a nutritionist before starting this meal plan.

Uploaded by

anadinath
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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3500 Calorie Meal Plan

Starches (Carbs) Protein Fats Dairy Fruits Vegetables Starches (Carbs) Protein Fats Dairy Fruits Vegetables Starches (Carbs) Protein Fats Dairy Fruits Vegetables Sports Drink Starches (Carbs) Protein Fats Dairy Fruits Vegetables Starches (Carbs) Protein Fats Dairy Fruits Vegetables Starches (Carbs) Protein Fats Dairy Fruits Vegetables

4 2 1 2 1 2 1 1 1

Whole wheat bagel 2 eggs cooked with veggies 1 slice lowfat cheese Fruit cup

2 cups whole grain cereal 1 cup lowfat milk 1 banana 1 tbsp peanut butter

Meal Averages: 780 Calories, 97g Carb, 62g Protein, 16g Fat

Cliff bar 1 piece whole fruit 1 oz almonds (~ cup)

Trail mix with 1 cup granola/cereal and cup dried fruit and cup nuts

Meal Averages: 414 Calories, 45g Carb, 27g Protein, 14g Fat

2 2 1 1 1 2 2 2 2 2 4 2 2

6 oz lean meat + 1 oz lowfat cheese on whole wheat wrap 1 tbsp light mayo + veggies 1 whole fruit 20 oz Gatorade

6 oz grilled chicken on Whole wheat bun with 1 slice lowfat cheese Side salad with light vinaigrette dressing + fruit 20 oz Gatorade

Meal Averages: 775 Calories, 95g Carb, 56g Protein, 19g Fat

Peanut butter and jelly sandwich (2 slices wheat bread, 2 tbsp PB, 2 tbsp jam)

20 whole grain crackers 2 oz lowfat cheese 2 cups grapes

Meal Averages: 425 Calories, 60g Carb, 6g Protein, 18g Fat

6 oz lean grilled meat/fish 2 cups cooked vegetables (cooked in olive oil) 2 cups brown rice/pasta

2 2 1

6 oz lean turkey burger Whole wheat bun 1 baked potato with butter 2 cups salad greens with lowfat vinaigrette dressing

Meal Averages: 770 Calories, 75g Carb, 54g Protein, 28g Fat

1.5 cups whole grain cereal 1 cup lowfat milk banana sliced

Lowfat Greek yogurt cup granola cup berries

Daily Averages Calories: 3500 Carbs: 415 g (47%)

Meal Averages: 415 Calories, 45g Carb, 27g Protein, 14g Fat

Protein: 232 g (26%)

Fat: 102 g (26%)

*Serving sizes based on GTP Food List found under the Meal Plan section at GTPnutrition.com. Please consult a nutritionist/physician before beginning this or any new diet/exercise program.
All rights reserved to EB at Game Time Performance Nutrition.

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