3,600 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, 3,600 calories falls within the total caloric intake for what may be needed to reach this goal.

But what does a 3,600 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,600 calorie diet, as well as provide you with a printable 3,600 calorie diet plan.

Please note: This is just a day’s example of a 3,600 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 3,600 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,600 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 3,600 Calories a Day Healthy?

A well-planned 3,600 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:

3,300 Calorie Meal Plan
3,400 Calorie Meal Plan
3,500 Calorie Meal Plan

Printable 3,600 Calorie Meal Plan

We have created a printable version of a 3,600 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 3,600 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,600 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 3,600 calorie meal plan:

Provides 3,589 kcal, 204g Protein (22%), 338g Carbs (38%), 163g Fat (40%) per day.


Egg and Tuna with Honey Mustard

Calories and Macros

817 Calories
66.1g Protein (33%)
77.8g Carbohydrates (38%)
26.1g Fat (29%)


4 slices Whole Grain Bread
2 tsp Butter (unsalted)
20 grams Arugula (Rocket)
160 grams White Tuna (canned)
2 tsp Dijon Mustard (whole grain)


Step 1: To start, boil the egg according to your preference.

Step 2: Toast the bread and spread with the butter.

Step 3: Layer the toast with rocket, tuna, and sliced eggs.

Step 4: In a small bowl, mix the honey and mustard, then drizzle over the egg.

Step 5: Top off with the onion. Don’t forget to season with salt and pepper!


Creamy Salmon Pasta

Calories and Macros

1,160 Calories
52.1g Protein (18%)
110.7g Carbohydrates (38%)
58.3g Fat (45%)


4 tsp Olive Oil
1/2 medium Red Onion
120 grams Atlantic Salmon
300 ml Vegetable Stock
1 tsp Garlic Powder
100 grams Tomato
40 grams Spinach
1 tsp Dried Oregano
120 grams Tagliatelle Pasta
20 grams Basil Leaves
90 ml Milk (1% fat)
60 grams Cream Cheese


Step 1: Heat the olive oil in a medium pot over medium heat.

Step 2: Chop the onion, add it to that lovely little pot, and let it cook for 3-4 minutes or until it has softened or becomes transparent.

Step 3: Chop the salmon into cubes and throw it in along with the onion to cook for about 5-8 minutes or until it’s browned. 

Step 4: While the party in the pot is going on, dice the tomatoes and then pour into the party pot with the milk, cream cheese, vegetable stock, oregano, garlic powder, salt and ground black pepper. Let it boil gently. 

Step 5: Then, add the tagliatelle pasta and spinach. Let it cook for 5 – 10 minutes or until the spinach has wilted and the tagliatelle has cooked through, then remove from the heat, add the fresh basil and stir!

Step 6: Serve up with some fresh parsley and a smile!


Quinoa, Egg, and Smoked Salmon Salad

Calories and Macros

1,197 Calories
51.2g Protein (17%)
114.7g Carbohydrates (38%)
61.3g Fat (45%)


150 grams Quinoa
300 ml Vegetable Stock
40 grams Arugula (Rocket)
1 Avocado
80 grams Smoked Salmon
1 wedge Lemon
2 tsp Dried Parsley
4 tsp Olive Oil
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!

Snack 1

Pistachio Snack (30 grams)

Mini mean, green energy machines!

Calories and Macros

169 Calories
6.1g Protein (14%)
8.3g Carbohydrates (18%)
13.6g Fat (68%)

Snack 2

Chocolate Protein and a Perfect Peach

Calories and Macros

246 Calories
28.4g Protein (45%)
27.2g Carbohydrates (43%)
3.6g Fat (13%)


200 ml Milk (1% fat)
25 grams Chocolate Whey Protein (80%)
1 Peach


Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the peach on the side!

You’ll a-peach-iate this one…

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