How to Eat 3500 Calories a Day: A Step-by-Step Guide

Introduction

Eating 3500 calories per day can be a daunting task. However, with the right preparation and knowledge, it’s possible to reach this goal without sacrificing your health. This article will provide an in-depth guide to help you eat 3500 calories a day without compromising your overall nutrition.

Before we dive in, let’s define what 3500 calories looks like. According to the Centers for Disease Control and Prevention (CDC), 3500 calories is equivalent to one pound of body weight. So, if you want to gain one pound of body weight, you’ll need to consume 3500 more calories than you normally do.

Prepare High-Calorie Snacks and Meals in Advance

The first step in reaching your 3500-calorie goal is to plan ahead. Start by creating a shopping list of high-calorie ingredients that you can use to make meals and snacks.

Once you have your list, it’s time to start meal prepping. Meal prepping allows you to cook several meals in advance so that you don’t have to worry about cooking every night. It also ensures that you’re eating nutritious meals that are packed with calories.

For example, you could meal prep a few servings of chicken and broccoli stir-fry for lunch and dinner for the week. You could also make a batch of energy balls or trail mix for snacks. Preparing these meals in advance will help you stay on track with your 3500-calorie goal.

Eat Multiple Small Meals Throughout the Day

Eating multiple small meals throughout the day is another great way to reach your 3500-calorie goal. Start off your day with a hearty breakfast, such as oatmeal with nut butter, banana slices, and chia seeds. For lunch, you could prepare a sandwich with whole wheat bread, turkey, cheese, and avocado. For dinner, you could try a burrito bowl with brown rice, black beans, and roasted vegetables.

In between meals, snack on high-calorie foods like nuts, seeds, and avocados. These snacks are packed with essential nutrients that will keep you feeling full and energized. They’re also easy to bring with you if you’re on the go.

Include Nutrient-Dense Foods Like Nuts, Seeds, and Avocados

In addition to being high in calories, nuts, seeds, and avocados are also packed with essential nutrients. Nuts and seeds are rich in healthy fats, protein, vitamins, and minerals. Avocados are a good source of fiber, vitamins, and minerals. All of these foods are important for maintaining a healthy diet.

Nuts and seeds are also a great source of calories. A one-ounce serving of almonds contains 164 calories, while a one-ounce serving of pumpkin seeds contains 157 calories. One medium-sized avocado contains 322 calories. Including these nutrient-dense foods in your diet will help you reach your 3500-calorie goal.

Increase Portion Sizes of Healthy Foods

If you’re having trouble reaching your 3500-calorie goal, consider increasing your portion sizes of healthy foods. Eating larger portions of nutrient-dense, high-calorie foods like oats, quinoa, sweet potatoes, and legumes can help you reach your goal without overindulging in unhealthy foods.

For example, a one-cup serving of cooked oats contains 166 calories. Increasing this portion size to two cups increases the calorie count to 332 calories. Similarly, a one-cup serving of cooked quinoa contains 222 calories. Increasing this portion size to two cups increases the calorie count to 444 calories.

Drink Smoothies Made With Protein Powder and Nut Butter

Smoothies are a great way to get in extra calories. Try adding a scoop of protein powder and a tablespoon of nut butter to your smoothie. Protein powder is packed with essential amino acids that are important for building muscle and recovering after a workout. Nut butters are a good source of healthy fats and protein. Both of these ingredients will help you reach your 3500-calorie goal.

When making your smoothie, try adding high-calorie ingredients like almond milk, yogurt, and frozen fruit. These ingredients will add flavor and texture to your smoothie, and they’ll also help you reach your 3500-calorie goal.

Add Calorie-Dense Condiments and Toppings to Meals

Adding calorie-dense condiments and toppings to meals is another great way to reach your 3500-calorie goal. For example, a tablespoon of olive oil contains 119 calories. A tablespoon of peanut butter contains 94 calories. A tablespoon of honey contains 64 calories. Adding these condiments and toppings to your meals can help you reach your 3500-calorie goal.

You can also add calorie-dense toppings to your meals. A quarter cup of shredded cheese contains 114 calories. A quarter cup of sunflower seeds contains 127 calories. A quarter cup of dried cranberries contains 101 calories. Adding these toppings to your meals will help you reach your 3500-calorie goal.

Conclusion

Eating 3500 calories a day can seem like a daunting task. However, with the right preparation and knowledge, it’s possible to reach this goal without sacrificing your health. By planning ahead, eating multiple small meals throughout the day, including nutrient-dense foods like nuts, seeds, and avocados, increasing portion sizes of healthy foods, drinking smoothies made with protein powder and nut butter, and adding calorie-dense condiments and toppings to meals, you can reach your 3500-calorie goal.

Before making any drastic changes to your diet and nutrition, it’s important to consult a doctor. They can help determine if consuming 3500 calories a day is safe and appropriate for your individual needs.