3,800 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, 3,800 calories falls on the upper end of a total caloric intake for what may be needed to reach this goal.

But what does a 3,800 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,800 calorie diet, as well as provide you with a printable 3,800 calorie diet plan.

Please note: This is just a day’s example of a 3,800 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 3,800 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,800 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 3,800 Calories a Day Healthy?

A well-planned 3,800 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:

3,500 Calorie Meal Plan
3,600 Calorie Meal Plan
3,700 Calorie Meal Plan

Printable 3,800 Calorie Meal Plan

We have created a printable version of a 3,800 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 3,800 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,800 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 3,800 calorie meal plan:

Provides 3,799 kcal, 216g Protein (23%), 449g Carbs (48%), 132g Fat (29%) per day.


The Power Load Toast Supreme

The true way to start your day!

Calories and Macros

1,162 Calories
40.3g Protein (13%)
142.6g Carbohydrates (47%)
54.7g Fat (40%)


2 Bananas
80 grams Peanut Butter (smooth)
4 slices Whole Grain Bread
20 grams Dark Chocolate (80%)
2 tsp Honey
1 dash Ground Cinnamon


Step 1: Place your bread into a toaster and let things heat up while you slice your banana on the side. 

Step 2: Once the bread has made its transformation into toast, spread the peanut butter nice and evenly before topping off with the sliced banana the broken, crumbled dark chocolate, a drizzle of honey, and a dash of cinnamon. 

How’s that for ya?


Simple Quinoa Antioxidant Salad

Calories and Macros

1,074 Calories
38.9g Protein (14%)
182.3g Carbohydrates (66%)
24.2g Fat (20%)


160 grams Quinoa
1/2 tsp Cumin Powder
1/2 tsp Ground Coriander (Cilantro)
200 ml Vegetable Stock
100 grams Tinned Sweetcorn
1/2 Cucumber
160 grams Chickpeas
1/2 Red Onion
3 handfuls Arugula (Rocket)
2 tsp chopped Parsley
1 wedge Lemon
2 tsp Honey
2 tsp Olive Oil


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: While the quinoa is cooking, drain the chickpeas, sweetcorn, and finely slice the cucumber, parsley, and onion.

Step 3: When cooked, add the cumin, and coriander to the quinoa and season with some salt and pepper.

Step 4: On a side plate, mix your chopped vegetables with the rocket, the honey, the olive oil, the parsley, and drizzle with the juice from the lemon. 

Step 5: Mix in your power quinoa and chickpeas and serve up!


Cheesy Baked Turkey Meatballs

Calories and Macros

941 Calories
73.9g Protein (33%)
69.6g Carbohydrates (31%)
36.7g Fat (36%)


200 grams Ground Turkey (fat free)
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
60 ml Red Wine
200 grams Chopped Tomatoes (canned)
100 grams Tomato Passata
40 ml Milk (1% fat)
60 grams Spinach
30 grams Mozzarella Cheese (whole milk)


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 turkey 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 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

Vanilla Protein and Sweet Strawberries

Calories and Macros

230 Calories
31.5g Protein (54%)
18.8g Carbohydrates (32%)
3.7g Fat (14%)


30 grams Vanilla Whey Protein (80%)
200 ml Milk (1% fat)
70 grams Strawberries


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

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

This one is berry berry good…

Snack 2

Egg and Tuna with Honey Mustard

Calories and Macros

392 Calories
31.9g Protein (33%)
36g Carbohydrates (37%)
12.9g Fat (30%)


1 tsp Butter (unsalted)
2 slices Whole Grain Bread
10 grams Arugula (Rocket)
75 grams White Tuna (canned)
1 tsp Honey
1 Egg
1/4 Onion


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!

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healthier you.

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