3,400 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight gain as a primary goal, 3,400 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 3,400 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,400 calorie diet, as well as provide you with a printable 3,400 calorie diet plan.

Please note: This is just a day’s example of a 3,400 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 3,400 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,400 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric surplus that encourages weight gain.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 3,400 Calories a Day Healthy?

A well-planned 3,400 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a high level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

3,100 Calorie Meal Plan
3,200 Calorie Meal Plan
3,300 Calorie Meal Plan

Printable 3,400 Calorie Meal Plan

We have created a printable version of a 3,400 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 3,400 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,400 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie surplus necessary in promoting weight gain. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 3,400 calorie meal plan:

Provides 3,422 kcal, 157g Protein (18%), 274g Carbs (32%), 200g Fat (50%) per day.


Avocado and Spinach Quesadillas

Calories and Macros

940 Calories
43g Protein (18%)
67.3g Carbohydrates (28%)
56.2g Fat (53%)


4 Eggs
1/2 Avocado
45 grams Feta Cheese
30 grams Spinach
3 Whole Wheat Tortillas
1 1/2 tsp Olive Oil
1 tbsp Parsley


Step 1: Slice the avocado and cherry tomatoes

Step 2: Heat your pan over a medium temperature and add the olive oil.

Step 3: Scramble your eggs in a small frying pan and set aside

Step 4: Place 1 tortilla in another small frying pan and on one half, lay the crumbled cheese, scrambled egg, a few avocado slices, fresh spinach and top with more cheese

Step 5: Fold over the tortilla and flip when the bottom is brown. Use a spatula to press down to get the cheese to stick together

Step 6: Remove from pan and repeat with the other tortilla. Slice when ready to eat, YUM!


Quinoa, Egg, and Smoked Salmon Salad

Calories and Macros

1,018 Calories
44.6g Protein (17%)
101.8g Carbohydrates (39%)
49.5g Fat (43%)


135 grams Quinoa
300 ml Vegetable stock
40 grams Arugula (Rocket)
3/4 Avocado
1 1/2 tsp Dried Parsley
1 wedge Lemon
3 tsp Olive Oil
60 grams Smoked Salmon
2 Eggs


Step 1: Bring the vegetable stock to boil in a sexy saucepan and then add your quinoa. 

Step 2: Allow to cook for 10 – 12 minutes adding more water if when necessary to soften the quinoa. 

Step 3: On the side, heat a small pan over a medium heat. 

Step 4: Add half of the olive oil and lightly fry the egg to preferred doneness. 

Step 5: While the egg’s a fryin’, cube the avocado and finely slice the parsley. Oh yeahhhhh.

Step 6: In a bowl, mix the cooked quinoa with the rocket, parsley, cubed avocado, and smoked salmon (just tear it apart with your hands when adding). 

Step 7: Lay the egg on top, drizzle with some lemon juice, spice up with a little salt and pepper, and you’re away!


Classic Turkish One-Pan Menemen

Calories and Macros

899 Calories
43.3g Protein (18%)
79.5g Carbohydrates (34%)
50.5g Fat (48%)


2 tbsp Olive Oil
1 1/2 Onions
1 Green Bell Pepper
2 tsp Brown Sugar
300 grams Chopped Tomatoes (canned)
2 Red Chilli Peppers
1 tbsp Parsley
5 tbsp Greek Yogurt (whole milk)
2 cloves Garlic
4 Eggs


Step 1: Chop the onion and bell pepper into bite-size slices and set aside.

Step 2: Finely slice the garlic and chilli and set to the other side.

Step 3: Heat the oil in a heavy-based frying pan over a medium temperature.

Step 4: Stir in the onions, bell pepper, and chilies and allow them all to become very well acquainted in the pan for about 3 minutes. Season with a little salt and pepper here too!

Step 5: Add the canned tomatoes and the sugar and bring to a light simmer to reduce the liquid. Then, add the sun-dried tomatoes and stir. 

Step 6: Using a wooden spoon, create pockets that will hold the eggs.

Step 7: Crack an egg into each pocket, reduce the heat to low, and cover the pan. Allowing the eggs to set.

Step 8: While you wait, beat the finely-sliced garlic into the yogurt and season well. 

Step 9: Serve the menemen with some parsley sprinkled over the top and a dollop of the garlicky yogurt on the side.

Snack 1

Pumpkin Seeds (60 grams)

Pumpkin power!

Calories and Macros

335 Calories
18.1g Protein (20%)
6.4g Carbohydrates (7%)
29.4g Fat (73%)

Snack 2

Avocado Mozzarella Toast

An unreal combo of flavour, you have been warned!

Calories and Macros

230 Calories
7.7g Protein (13%)
19.6g Carbohydrates (33%)
14.5g Fat (54%)


1 slice Whole Grain Bread
1/2 Avocado
10 grams Mozzarella Cheese (whole milk)


Step 1: Place your bread into a toaster and let things heat up while you scoop out the avocado and mash it in a bowl using a fork.

Step 2: Season the avocado with a little salt and pepper.

Step 3: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the avocado on top. 

Step 4: Lay the mozzarella over the avocado and you’re ready to roll!

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