What I Eat in a Day to Gain Lean Muscle (3,500+ Calories)

Clean, Simple Meals for High-Performance Fuel

If you’re trying to gain lean muscle, you already know the secret isn’t just lifting hard — it’s eating like you mean it. This post breaks down exactly what I eat in a day while training hard and staying clean.

💪 Current Stats & Goal

• Training: 6x per week (strength + cardio)
• Goal: Gain lean muscle without adding excess fat
• Target Calories: ~3,000–3,600/day
• Allergy Note: Peanut-free 🥜❌

🍳 Breakfast (~834 calories)

Oatmeal with Milk

• 1 cup oats (~300 cal)
• 1 cup whole milk (~150 cal)
• 1 tbsp honey (~64 cal)

Total: ~514 cal

Scrambled Eggs

• 4 large eggs (~280 cal)
• 1 tsp olive oil (~40 cal)

Total: ~320 cal

🥣 Morning Snack (~164 calories)

Greek Yogurt with Honey

• 1 cup plain Greek yogurt (~100 cal)
• 1 tbsp honey (~64 cal)

🥩 Lunch (~690 calories)

Beef and Brown Rice Bowl

• 6 oz ground beef (80% lean) (~430 cal)
• 2 cups cooked brown rice (~360 cal)

🥪 Afternoon Snack (~820 calories)

Sunbutter & Jelly Sammies (x2)

• 2 slices whole wheat bread (~160 cal)
• 2 tbsp sunflower seed butter (~200 cal)
• 1 tbsp grape jelly (~50 cal)

Total per sandwich: ~410 cal
Total for 2: ~820 cal

🍗 Dinner (~654 calories)

Chicken & Sweet Potatoes

• 6 oz chicken breast (~330 cal)
• 2 large sweet potatoes (~224 cal)

🥤 Evening Snack (~390 calories)

Protein Shake

• 1 scoop whey protein (~120 cal)
• 1 cup whole milk (~150 cal)
• 1 tbsp olive oil (~120 cal)