3500 Calorie diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 3500 calorie diet plan

Sunday's Diet Plan

3474.1 Calories 305.8g Carbs 149.0g Fat 239.0g Protein

Meal Summary	Ingredients	Directions
Breakfast 1156.9 Calories \| 85.2g Carbs \| 51.5g Fat \| 86.3g Protein 2 omelet Denver omelet 723.4 Calories \| 14.5g Carbs \| 48.4g Fat \| 54.7g Protein 2 cup (8 fl oz) (490 g) Nonfat yogurt 274.4 Calories \| 37.6g Carbs \| 0.9g Fat \| 28.1g Protein 1/2 cup (41 g) Natural granola with raisins 159.1 Calories \| 33.0g Carbs \| 2.3g Fat \| 3.5g Protein	Denver omelet scaled to 2 omelet Nonfat yogurt 490 g Nonfat yogurt Natural granola with raisins 41 g Natural granola with raisins	Denver omelet Chop up your onions and bell pepper. Melt butter in a skillet. Saute onion, bell pepper, ham in the butter until the onion starts to become translucent. Stir the eggs and cheese into the pan, then cook until lightly brown on the bottom. Then flip over and lightly brown the opposite side. Add a dash of salt and pepper if desired. Then eat!
Lunch 1174.9 Calories \| 82.2g Carbs \| 63.7g Fat \| 73.0g Protein 2 rollup Chicken Caesar Wraps 740.9 Calories \| 62.5g Carbs \| 27.7g Fat \| 57.9g Protein 2 serving Almond Butter & Celery 433.9 Calories \| 19.6g Carbs \| 36.0g Fat \| 15.2g Protein	Chicken Caesar Wraps scaled to 2 rollup Almond Butter & Celery scaled to 2 serving	Chicken Caesar Wraps Place first 5 ingredients in large bowl. Add dressing; toss lightly. Spoon onto tortillas; roll up. Almond Butter & Celery Spread almond butter on celery and enjoy!
Dinner 1142.3 Calories \| 138.4g Carbs \| 33.8g Fat \| 79.7g Protein 2 serving Acini di Pepe Pasta with Garlic and Olives 357.5 Calories \| 44.2g Carbs \| 16.4g Fat \| 9.1g Protein 2 serving Zucchini & Hummus 242.6 Calories \| 24.6g Carbs \| 12.5g Fat \| 12.4g Protein 2 serving Cottage Cheese & Raisins 542.2 Calories \| 69.7g Carbs \| 4.9g Fat \| 58.2g Protein	Acini di Pepe Pasta with Garlic and Olives scaled to 2 serving Zucchini & Hummus scaled to 2 serving Cottage Cheese & Raisins scaled to 2 serving	Acini di Pepe Pasta with Garlic and Olives PREPARATION: Mince garlic. Pit and quarter olives. Cook acini di pepe in a pasta pot of boiling salted water (3 Tbsp salt for 6 qt water), stirring occasionally, until al dente. Drain well in a sieve. Transfer to a bowl. Meanwhile, heat oil and butter in a 10-inch heavy skillet over medium-high heat until foam subsides, then saut garlic with red-pepper flakes until golden, about 2 minutes. Stir in olives. Toss with pasta. Season with salt and pepper. Zucchini & Hummus Slice zucchini into rounds and serve with hummus. Cottage Cheese & Raisins Mix raisins into cottage cheese and enjoy!

Meal planning software for dietitians, trainers, and coaches