Sample 3,500 Calorie Bodybuilding Diet

Today I thought I’d post an example of a good 3,500 calorie bodybuilding diet. This dies does take some preparation time. I recommend you bulk cook and freeze/refrigerate most of your meals so your diet is easy to stick to. If your diet is too hard to prepare chances are you won’t be able to stick to it long term.

If you don’t have time to prepare some of the meals you can replace them with meal replacements shakes.

3,500 calorie sample diet:


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

Mid morning meal

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


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

Mid afternoon meal

1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberries

Post workout meal

Power Drink

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


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 chestnuts
½ cup rice (cooked)

The meal plans I use are a bit different to this sample. I’ll post up some of my own meal plans soon. I only cook one meal daily, and that’s dinner. The rest of my meals are cooked up in bulk. I believe this is the best way to do it, makes the diet easier to stick to when you’re busy during the week. Stay tuned!

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