3000 Calorie Meal Plan | Full Week Printable

3000 Calorie Meal Plan – Overview

Consuming 3,000 calories a day is not suitable for everyone. Consult your healthcare professional before following this diet. Following a high-calorie meal plan may pose health risks. This article is intended for general information purposes only and does not take into account individual needs, such as:

The distribution of macronutrients

The inclusion of micronutrients

Activity level

Age

Specific health conditions

Sex

We prepared a 3000 calorie meal plan for those who want to gain weight and those who work out for muscle gain. You can apply for a week of the program.

If you are satisfied after applying it for a week, you can repeat it.

We recommend stopping the diet by 2 kilos/4 pounds before your ideal weight.

Here is the 3000 Calorie Meal Plan

With this program, gaining 6 kilos in 2 weeks is possible. We should point out that the most important meal for people who want to diet to gain weight is breakfast.

Having breakfast right is the formula for healthily gaining weight. One way to gain weight is by eating at least one egg for breakfast.

In addition, eating one or two slices of bread is also important for gaining weight if your focus is not particularly on gaining muscle with this 3000 calorie meal plan.

A meal with plenty of carbohydrates is preferred for dinner, and snacks should never be skipped.

7 Day 3000 Calorie Meal Plan

Day 1

The first day of 3000 calorie meal plan

Breakfast:

5 Egg omelets (use mushrooms, onions, peppers), 

2 cups low-fat chocolate milk

Snack:

Breakfast cereal consisting of banana and oats (add 1 tbsp honey in it)

Lunch:

1 baked potato,

Canned tuna (150 grams),

Low-fat salad,

A cup of orange juice

Snack:

Grilled Chicken Sandwich (1 grilled chicken breast, 2 slices of whole wheat bread),

1 banana

Dinner:

Cooked white rice 2 cups,

Grilled fish 100 grams,

Cooked vegetables 1/2 cup,

1 cup of water

Snack:

Grilled chicken breast (100 grams),

1 cup broccoli

(3326 calories)

Day 2

The second day of 3000 calorie meal plan

Breakfast:

Half a cup of cereal,

1 slice of whole-wheat toast,

2 tablespoons of butter,

1 egg,

1 cup of milk,

1 cup of orange juice

Snack:

2 slices of whole wheat bread,

2 tablespoons of jam or honey,

3 tablespoons of peanut butter

Lunch:

1 bowl of meat soup,

1 slice of ham,

1 cucumber,

Half an avocado,

1 teaspoon of mustard,

1 red pepper

Snacks:

2 bowls of lentil soup,

1 slice of wholemeal bread,

1 cup of orange juice,

1 green apple and cheese sandwich

Dinner:

Salmon with asparagus (3 slices of salmon, 1 teaspoon of lemon, 1 teaspoon of red pepper, 1 teaspoon of olive oil, 1 teaspoon of chopped garlic. Cook in the oven)

Snack:

5 crackers,

2 dried apricots,

2 dried figs,

Raisins up to a palm,

1 cup of milk,

2 teaspoons of peanut butter.

(2950 Calories)

Day 3

The third day of 3000 calorie meal plan

Breakfast:

1 bowl of yogurt or 2 cups of unsweetened milk,

2 boiled hard eggs,

2 semi-skimmed feta cheese (forefinger thick),

5 black olives,

3 thin slices of bran bread

Snack:

2 servings of seasonal fruit salad

Lunch:

Grilled meatballs prepared by using 1 portion of lean meat (should not exceed 5),

Half a serving of a meatless vegetable meal,

2 tablespoons of white rice,

1 cup of semi-fat yogurt,

Plenty of seasonal greens,

3 thin slices of bran bread

Snack:

Fruit salad prepared with 2 servings of seasonal fruits

Dinner:

200 grams of grilled or boiled chicken,

3 thin slices of whole wheat bread,

Half a serving of cooked rice,

Seasonal salad with plenty of greenery (especially parsley with its fast-breaking effects)

(3327 calories)

Day 4

Breakfast:

Milk 200 ml,

Oats 50 grams, 4 eggs,

1 tomato,

2 slices of cheese,

1 apple

Snack:

2 bananas,

1 handful of almonds

Lunch:

150 grams of turkey or chicken breast,

200 grams of rice (200 grams uncooked),

200 grams of broccoli

Dinner:

150 grams of turkey or chicken breast,

300 grams of chickpea meal,

3 tbsp of Greek yogurt,

100 grams of salad

(2966 calories)

Day 5

Breakfast:

5 Egg omelets (use mushrooms, onions, peppers),

2 cups low-fat chocolate milk

Snack:

Breakfast cereal consisting of banana and oats (add 1 tbsp honey in it)

Lunch:

1 baked potato,

Canned tuna (150 grams),

Low-fat salad,

A cup of orange juice

Snack:

Grilled Chicken Sandwich (1 grilled chicken breast, 2 slices of whole wheat bread),

1 banana

Dinner:

Cooked white rice 2 cups,

Grilled fish 100 grams,

Cooked vegetables 1/2 cup,

1 cup of water

Snack:

Grilled chicken breast (100 grams),

1 cup broccoli

(3326 calories)

Day 6

Breakfast:

1 bowl of yogurt or 2 cups of unsweetened milk,

2 boiled hard eggs,

2 semi-skimmed feta cheese (forefinger thick),

5 black olives,

3 thin slices of bran bread

Snack:

2 portions of seasonal fruit salad

Lunch:

Grilled meatballs prepared by using 1 serving of lean meat (should not exceed 5),

Half a serving of a meatless vegetable meal,

2 tablespoons of white rice,

1 bowl of semi-fat yogurt,

Plenty of seasonal greens,

3 thin slices of bran bread

Snack:

Fruit salad prepared with 2 servings of seasonal fruits

Dinner:

200 grams of grilled or boiled chicken,

3 thin slices of whole wheat bread,

Half a serving of cooked rice,

Seasonal salad with plenty of greenery (especially parsley with its fast-breaking effects)

(3327 calories)

Day 7

Breakfast:

Milk 200 ml,

Oats 50 grams,

4 eggs,

1 tomato,

2 slices of cheese,

1 apple

Snack:

2 bananas,

1 handful of almonds

Lunch:

150 grams of turkey or chicken breast,

200 grams of rice (200 grams uncooked),

200 grams of broccoli

Dinner:

150 grams of turkey or chicken breast,

300 grams of chickpea meal,

3 tbsp of Greek yogurt,

100 grams of salad

(2966 calories)

If your goal with a 3000 Calorie meal plan is to gain muscle, you should never compromise your protein intake.

Lean protein foods such as turkey and chicken are the most important part of this high-calorie meal plan. 

3000 calorie meals a day might be a lot for an average person. Always consult your physician before making a sudden change in your daily calorie intake.

Printable (PDF) 3000 Calorie Meal Plan

Did you know that there are other interesting versions of 3000 calorie meal plans?

If you are interested in seeing different versions of 3000 Calorie Meal Plans such as vegan, vegetarian, keto, or even intermittent fasting, then here is the list:

See Also

7 Day Intermittent Fasting Diet Meal Plan

Vegan Bodybuilding Diet Plan

3000 Calorie Shake

Low Sodium Fast Foods