3,900 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, 3,900 calories falls on the upper end of a total caloric intake for what may be needed to reach this goal.

But what does a 3,900 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,900 calorie diet, as well as provide you with a printable 3,900 calorie diet plan.

Please note: This is just a day’s example of a 3,900 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 3,900 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,900 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 3,900 Calories a Day Healthy?

A well-planned 3,900 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:

–3,600 Calorie Meal Plan
–3,700 Calorie Meal Plan
–3,800 Calorie Meal Plan

Printable 3,900 Calorie Meal Plan

We have created a printable version of a 3,900 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 3,900 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,900 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 3,900 calorie meal plan:

Provides 3,904 kcal, 260g Protein (27%), 397g Carbs (40%), 152g Fat (33%) per day.

Breakfast

Frozen Blueberry and Matcha Overnight Oats

Prepare the night before and you’ll wake up like it’s your birthday every day!

Calories and Macros

800 Calories
53.2g Protein (26%)
108.9g Carbohydrates (53%)
20.1g Fat (22%)

Ingredients

80 grams Frozen Blueberries
80 grams Frozen Raspberries
1 Kiwifruit
150 grams Greek Yogurt (whole milk)
300 ml Almond Milk
60 grams Oats
4 tsp Honey
30 grams Vanilla Whey Protein (80%)
2 tsp Chia Seeds
1 tsp Matcha Powder

Instructions

Step 1: In a small bowl, whisk the matcha and warm water (2 tbsp) together until a smooth consistency is formed. 

Step 2: Take the frozen berries, the yogurt, the protein powder, and the milk, and allow them to get well acquainted in a blender or food processor as you lightly pulse. 

Step 3: Once you have a delicious purée, spoon it into a container or jar and mix in the matcha paste, oats, chia seeds, and honey. 

Step 4: Slice the kiwi and layer it on top with a couple of extra raspberries and store in the fridge overnight!

Lunch

Bossy Buffalo Chicken Wraps

Calories and Macros

1,167 Calories
76g Protein (25%)
96g Carbohydrates (32%)
56.3g Fat (42%)

Ingredients

225 grams Chicken Breast
3 Whole Wheat Tortillas
45 grams Greek Yogurt (whole milk)
1/2 tsp Chilli Powder
4 tsp Olive Oil
2 stalk Celery
3/4 Avocado
45 grams Sun-Dried Tomatoes

Instructions

Step 1: First, dice the chicken and place in a bowl along with the olive oil, chili powder, and a little salt and pepper.

Step 2: Heat a frying pan over a medium heat and add the chicken mix

Step 3: While the chicken cooks into something special, slice your avocado, celery, and sun-dried tomatoes and set aside.

Step 4: Once the chicken has cooked through, layer on top of the tortillas along with the avocado and sun-dried tomatoes. Then do a little wrap.

Step 5: Serve with a dollop of Greek yogurt on the side!

Dinner

Spicy Crispy Chicken Burger

Calories and Macros

1,223 Calories
82.2g Protein (27%)
131.7g Carbohydrates (43%)
41.3g Fat (30%)

Ingredients

200 grams Chicken Breast
2 Whole Wheat Burger Buns
1 Egg
3 tbsp Breadcrumbs
1 wedge Lemon
150 ml Milk (1% fat)
35 grams Wheat Flour (whole grain)
1 1/2 tsp Paprika
1/2 tsp Dried Oregano
1/2 tsp Chilli Powder
1 tsp Onion Powder
1 tsp Garlic Powder
1/4 tsp Salt
1/4 tsp Black Pepper
1 1/2 tbsp Sunflower Oil
1/2 Tomato
3 leaves Iceberg Lettuce

Instructions

Step 1: Place your chicken breast onto a clean, flat surface, and cover with a sheet of cling film. Using a rolling pin, lightly pound/roll out the chicken breast until it reaches about a ¾-inch thickness. Your ultimate goal is to reach this thickness while maintaining solid burger shape; trimming the edges of the chicken breast to achieve this is perfectly acceptable!

Step 2: In a medium-sized bowl, combine the juice from a wedge of lemon, milk, ½ the paprika, onion powder, garlic powder, salt, and pepper. 

Step 3: Place your chicken breast into the bowl and leave to marinate for up to 30 minutes (if stuck for time, 10 minutes will do!). 

Step 4: While you wait, beat the egg in a small bowl and place the breadcrumbs on a plate next to the beaten egg bowl. 

Step 5: In a separate bowl mix the flour with the remaining paprika, oregano, and chili powder.

Step 6: Remove the chicken breast from the milk marinade and coat with the flour mix ensuring that the breast is completely covered. Then, dip the chicken into the beaten egg, further ensuring the chicken is fully coated. Finally, lay the chicken breast onto the breadcrumbs and work them together to finalise the coating process. 

Step 7: Heat the sunflower oil in a frying pan over a medium to high heat. Carefully place your coated chicken burger breast into the pan and fry for between 4 and 5 minutes per side.

Step 8: Slice your tomatoes and onion into burger slices. 

Step 9: Once cooked through and golden brown on the outside, allow to rest on a wire rack above a paper towel for a minute or two in order to remove excess oil.

Step 10: Layer your burger in a lightly-toasted bun with sliced tomato and lettuce underneath, with the sliced red onion and additional herbs on top!

Step 11: Serve with a side of sugar-free ketchup or mustard!

Snack 1

Sweet Power Pistachio!

Your toasty companion that will keep that sweet tooth at bay!

Calories and Macros

385 Calories
12.6g Protein (12%)
42.3g Carbohydrates (42%)
20.3g Fat (45%)

Ingredients

2 slices Whole Grain Bread
1/2 Avocado
15 grams Pistachio Nuts
1 tsp Honey

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

Step 3: Sprinkle with the crushed pistachios (go on, give them a crush) and drizzle with the honey.

Snack 2

Chocolate Protein and Mixed Nut Power

Calories and Macros

329 Calories
34.9g Protein (41%)
17.9g Carbohydrates (21%)
14.2g Fat (38%)

Ingredients

30 grams Chocolate Whey Protein (80%)
200 ml Milk (1% fat)
20 grams Mixed Nuts

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 mixed nuts on the side!

Go nuts…