3,700 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, 3,700 calories falls on the upper end of a total caloric intake for what may be needed to reach this goal.

But what does a 3,700 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,700 calorie diet, as well as provide you with a printable 3,700 calorie diet plan.

Please note: This is just a day’s example of a 3,700 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 3,700 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,700 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 3,700 Calories a Day Healthy?

A well-planned 3,700 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:

–3,400 Calorie Meal Plan
–3,500 Calorie Meal Plan
–3,600 Calorie Meal Plan

Printable 3,700 Calorie Meal Plan

We have created a printable version of a 3,700 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 3,700 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,700 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 3,700 calorie meal plan:

Provides 3,701 kcal, 219g Protein (24%), 299g Carbs (32%), 179g Fat (44%) per day.

Breakfast

Mediterranean Burrito

Loaded with protein and Mediterranean flavour!

Calories and Macros

1,090 Calories
51.5g Protein (19%)
99.4g Carbohydrates (36%)
54.8g Fat (45%)

Ingredients

4 Eggs
2 tsp Olive Oil
4 Whole Wheat Tortillas
20 grams Baby Spinach
20 grams Sun-Dried Tomatoes
10 grams Black Olives
50 grams Feta Cheese
50 grams Black Beans (canned)

Instructions

Step 1: Heat your oil in a non-stick pan over a medium temperature

Step 2: Whisk the egg in a bowl on the side while things heat up! 

Step 3: Scramble the eggs in the pan for about 5 minutes, or until the majority of liquid becomes solid, slice up your black olives, sun-dried tomatoes, and spinach on the side 

Step 4: Throw the olives, spinach, tomatoes, and beans into the pan along with the egg and toss together 

Step 5: After about 2 minutes of cooking, add the feta cheese to the party

Step 6: Once the cheese has melted a little, lay out your tortilla and evenly spread the mixture onto each

Step 7: Roll up and serve with a little hot sauce on the side (because you’re damn spicy)

Et Voilà!

Lunch

Salmon with Roasted Sweet Potatoes and Pepper

Calories and Macros

1,015 Calories
53.8g Protein (21%)
84.4g Carbohydrates (33%)
51.5g Fat (46%)

Ingredients

1 1/2 Red Bell Peppers
350 grams Sweet Potato
1 1/2 tbsp Olive Oil
2 pinches Salt
225 grams Atlantic Salmon
2 wedges Lemon
1 tsp Dried Oregano
1 tsp Paprika

Instructions

Step 1: Preheat the oven to 200c (400f). Then place some parchment paper onto a baking tray.

Step 2: Slice the bell pepper and sweet potato and then lay them onto the paper. Drizzle with half the olive oil, the paprika, and half the salt then toss to coat. Spread out into an even layer. Put the sheet pan inside the oven and let her roast for 10 minutes!

Step 3: On the second sheet pan, place the salmon and coat evenly with the remaining olive oil. Drizzle the salmon with a little lemon juice and then pat with a little salt and oregano!

Step 4: After the pepper and sweet potato is nicely cooked, remove the baking sheet, place the 2nd baking sheet inside the oven then set the timer for 10 minutes.

Step 5: Serve up! Or, if meal prepping, portion the sweet potatoes into your food containers then put even portions of salmon into each. Cover and refrigerate for up to 3 days.

Dinner

Cheesy Baked Beefy Meatballs

Calories and Macros

979 Calories
69.5g Protein (30%)
68.6g Carbohydrates (29%)
42.7g Fat (41%)

Ingredients

200 grams Ground Beef (5% fat)
1 Egg
40 grams Breadcrumbs
1 medium Onion
2 tsp Sweet Smoked Paprika
4 tsp Olive Oil
1 medium Carrot
4 cloves Garlic
1 tsp Dried Rosemary
2 stalks Celery
50 ml Red Wine
180 grams Chopped Tomatoes (canned)
100 grams Tomato Passata
40 ml Milk (1% fat)
60 grams Spinach
30 grams Mozzarella Cheese (whole milk)

Instructions

Step 1: Start off by finely slicing your onion and garlic. Then, chop your carrot and celery into 1-cm (ish) cubes.

Step 2: In a medium-sized mixing bowl, place the beef mince, half the sliced onion, egg, breadcrumbs, rosemary, half the garlic, and half the paprika. 

Step 3: Mix with a spoon to combine well. Season a little with salt and pepper.

Step 4: Form the mince mixture into ping-pong-sized meatballs and lay them on a plate. Then, place them in the fridge to chill for around 10 minutes.

Step 5: Line a baking tray or oven-proof dish with half the olive oil and preheat your oven to 180°C.

Step 6: Heat the remaining oil in a large frying pan over medium-high heat.

Step 7: Add meatballs to the frying pan and cook for around 5 minutes ensuring they’re browning evenly on each side. Once they’re well browned, transfer to a plate on the side. 

Step 8: Using the same pan throw in the remaining onion, carrot, celery, remaining garlic, and remaining paprika. Stir for around 5 mins or until the onion softens and becomes translucent. 

Step 9: Add the wine and allow the mix to come to a nice simmer before adding the canned tomato, passata, and milk. 

Step 10: Stir to ensure all is combined and bring to a gentle simmer. Once the liquid begins to reduce, remove from the heat, season, and add the spinach. 

Step 11: Place the meatballs into the baking tray, and pour the tomato mix over the meatballs in the baking tray.  

Step 12: Shred the mozzarella over the top and place it in the oven to bake for between 20 and 25 minutes. 

Step 13: When the mozzarella has browned and the liquid has reduced to a creamy consistency, you’re ready to roll! 

Step 14: Serve up and enjoy!

Snack 1

Avocado Cashew!

Your toasty companion that will keep you running all day!

Calories and Macros

322 Calories
10.2g Protein (12%)
30.4g Carbohydrates (36%)
19.5g Fat (52%)

Ingredients

1 1/2 slices Whole Grain Bread
1/2 Avocado
15 grams Cashew Nuts

Instructions

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: Sprinkle with the cashews and get your munch on.

Snack 2

Chocolate Protein and Sunflower Power

Calories and Macros

295 Calories
34.1g Protein (45%)
16.4g Carbohydrates (22%)
11.2g Fat (33%)

Ingredients

200 ml Milk (1% fat)
30 grams Chocolate Whey Protein (80%)
15 grams Sunflower Seeds

Instructions

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

Step 2: Serve up with the sunflower seeds on the side!

Here comes the sun, do, do, do, do…