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3550 calorie diet plan no. 2638. Explore our member meal plans with a daily calorie limit of 3500 calories. Many 3500 calorie diet plans to choose from.

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A 3550-Calorie Diet plan created by Billy

3500-Calorie Diet
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Billy
(Male)
California, United States
Total Calories: 3550
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2. 1306-Calorie Diet Plan
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4. 3550-Calorie Diet Plan
5. 3550-Calorie Diet Plan
6. 3550-Calorie Diet Plan
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3550 Calories Diet Meal Plan

3500-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 3550-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
80 g - INF%
Total saturated fat in this plan:
15 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
303 mg - INF%
Total sodium in this plan:
3873 mg - INF%
Total carbohydrates in this plan:
527 g - INF%
Total dietary fiber in this plan:
49 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 3550 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
222 - 311
 
CARBS
40 - 60%
%
Range in Grams
355 - 533
 
FAT
15 - 25%
%
Range in Grams
59 - 99
Based on
Selected Ratio
  Calculated Protein Limit
266 g
  Calculated Carbs Limit
444 g
  Calculated Fat Limit
79 g
Breakfast
967 Calories
  37.67   163.98   22.94
Lunch
894 Calories
  76.66   59.97   39.93
Dinner
1034 Calories
  60.26   175.75   11.6
Snack
655 Calories
  32.6   126.91   5.15
TOTAL  
207 g
Below Range
222 - 311
 
527 g
Within Range
355 - 533
 
80 g
Within Range
59 - 99
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 3500-calorie diet meal plan?
Print

Billy created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Billy chose Berries - 1 cup berri, Berries - 1 cup halves, Juice - Rice Dream organic rice milk 1/2 cup, Peanut Butter - 1 tbsp peanut butter, Protein Powder - 1/2 cup protein powder, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - Toasted Whole Wheat Bread. For lunch Billy chose Avocados - 1/2 avocado, ChickenBreast - 1 large breast, Crackers - 1 Whole Wheat Cracker, Tomatoes - 1 wedge, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water, Whole Wheat Bread - 1 regular slice whole wheat bread. For dinner Billy chose Brown Rice - 1/4 cup Whole Grain Brown Rice, Fish - Tuna Fish in Water, Olives - 1 large oliv, Water - 16 fl oz Bottled Water. For snack Billy chose Bananas - 1 large banana, Brown Rice - 1/4 cup Whole Grain Brown Rice, Carrots - 1/2 cup chopped carrot, Pineapples - 1/4 cup pineappl, Tortillas - 1 large (8" dia), Tuna - Tuna Fish in Water, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 3500-calorie meal plan, Billy's total caloric consumption added to 3550 which is perfectly within the limit of this 3500-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Billy for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 3500-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Jan 19th, 2021


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 3550 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 222 - 311 207 Fail
CARBS 355 - 533 527 Pass
FAT 59 - 99 80 Pass
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 222 - 311 207 Fail
CARBS 266 - 444 527 Fail
FAT 99 - 138 80 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 355 - 444 207 Fail
CARBS 89 - 178 527 Fail
FAT 118 - 158 80 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3550 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Foods Enriched With Plant Sterols.
  • Food items such as orange juice, yogurts, margarines. etc... would potentially add more nutritional value to this 3550 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Omega 3 Fatty Acid Rich Foods and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Berries - 1 cup berri 1 83 1.07g 21.01g 0.48g
Berries - 1 cup halves 1 49 1.02g 11.67g 0.46g
Juice - Rice Dream organic rice milk 1/2 cup 2 120 1g 23g 3g
Peanut Butter - 1 tbsp peanut butter 2 188 8.02g 6.26g 16.12g
Protein Powder - 1/2 cup protein powder 1 389 21.12g 76.2g 0.48g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - Toasted Whole Wheat Bread 2 138 5.44g 25.84g 2.4g
  Total: 967 37.67g 163.98g 22.94g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Avocados - 1/2 avocado 1 161 2.01g 8.57g 14.73g
ChickenBreast - 1 large breast 1 433 65.6g 0 17.14g
Crackers - 1 Whole Wheat Cracker 8 144 2.8g 21.92g 5.52g
Tomatoes - 1 wedge 3 18 0.81g 3.66g 0.18g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
Whole Wheat Bread - 1 regular slice whole wheat bread 2 138 5.44g 25.82g 2.36g
  Total: 894 76.66g 59.97g 39.93g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Brown Rice - 1/4 cup Whole Grain Brown Rice 5 800 20g 175g 5g
Fish - Tuna Fish in Water 3 219 40.14g 0 5.04g
Olives - 1 large oliv 3 15 0.12g 0.75g 1.56g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 1034 60.26g 175.75g 11.6g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Brown Rice - 1/4 cup Whole Grain Brown Rice 1 160 4g 35g 1g
Carrots - 1/2 cup chopped carrot 2 52 1.2g 12.26g 0.3g
Pineapples - 1/4 cup pineappl 4 76 0.84g 19.56g 0.2g
Tortillas - 1 large (8" dia) 1 137 5g 29.03g 0.68g
Tuna - Tuna Fish in Water 1 109 20.08g 0 2.52g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 655 32.6g 126.91g 5.15g
  Total: 3550 207.19g 526.61g 79.62g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 3550  Calories from Fat 717
% Daily Value*
Total Fat 79.62g INF%
Saturated Fat 15.27g INF%
Polyunsaturated Fat 17.89g  
Monounsaturated Fat 32.52g
Cholesterol 303mg INF%
Sodium 3873mg INF%
Potassium 0mg  
Total Carbohydrates 526.61g INF%
Dietary Fiber 48.5g INF%
Sugars 154.71g | ABOVE RECOMMENDED LIMIT: 37.5g 413%
Protein 207.19g
Vitamin A 450%
Vitamin C 459%
Calcium 153%
Iron 264%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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