3000 Calorie Meal Plan – Overview
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 to the program for a week.
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, it is possible to gain 6 kilos in 2 weeks. 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.
For dinner, a meal with plenty of carbohydrates is preferred and snacks should never be skipped.
Watch 3000 Calorie Meal Plan Video
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 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
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 5 Egg omelet (use mushrooms, onions, peppers), 2 cups low-fat chocolate milk | Half a glass of cereal, 1 slice of whole wheat toast, 2 tablespoons of butter, 1 egg, 1 glass of milk, 1 glass of orange juice | 1 bowl of yogurt or 2 glasses of unsweetened milk, 2 boiled hard eggs, 2 semi-skimmed feta cheese(forefinger thick), 5 black olives, 3 thin slices of bran bread | Milk 200 ml, oats 50 grams, 4 eggs, 1 tomato, 2 slices of cheese, 1 apple | 5 Egg omelet (use mushrooms, onions, peppers), 2 cups low-fat chocolate milk | 1 bowl of yogurt or 2 glasses of unsweetened milk, 2 boiled hard eggs, 2 semi-skimmed feta cheese(forefinger thick), 5 black olives, 3 thin slices of bran bread | Milk 200 ml, oats 50 grams, 4 eggs, 1 tomato, 2 slices of cheese, 1 apple |
| Snack | Breakfast cereal consisting of banana and oats (add 1 tbsp honey in it) | 2 slices of whole wheat bread, 2 tablespoons of jam or honey, 3 tablespoons of peanut butter | 2 portions of seasonal fruit salad | 2 bananas, 1 handful of almonds | Breakfast cereal consisting of banana and oats (add 1 tbsp honey in it) | 2 portions of seasonal fruit salad | 2 bananas, 1 handful of almonds |
| Lunch | 1 baked potato, Canned tuna 150 grams, low fat salad salad, a glass of orange juice | 1 bowl of meat soup, 1 slice of ham, 1 cucumber, half an avocado, 1 teaspoon of mustard, 1 red pepper | Grilled meatballs prepared by using 1 portion of lean meat (should not exceed 5), half a portion of meatless vegetable meal, 2 tablespoons of white rice, 1 bowl of semi-fat yogurt, plenty of seasonal greens, 3 thin slices of bran bread | 150 grams of turkey or chicken breast, 200 grams of rice (200 grams uncooked), 200 grams of broccoli | 1 baked potato, Canned tuna 150 grams, low fat salad salad, a glass of orange juice | Grilled meatballs prepared by using 1 portion of lean meat (should not exceed 5), half a portion of meatless vegetable meal, 2 tablespoons of white rice, 1 bowl of semi-fat yogurt, plenty of seasonal greens, 3 thin slices of bran bread | 150 grams of turkey or chicken breast, 200 grams of rice (200 grams uncooked), 200 grams of broccoli |
| Snack | Grilled Chicken Sandwich (1 grilled chicken breast, 2 slices of whole wheat bread), a banana | 2 bowls of lentil soup, 1 slice of wholemeal bread, 1 glass of orange juice, 1 greens and cheese sandwich | Fruit salad prepared with 2 servings of seasonal fruits | Grilled Chicken Sandwich (1 grilled chicken breast, 2 slices of whole wheat bread), a banana | Fruit salad prepared with 2 servings of seasonal fruits | ||
| Dinner | Cooked white rice 2 cups, grilled fish 100 grams, cooked vegetables 1/2 cup, 1 glass of water | Salmon fish 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) | 200 grams of grilled or boiled chicken, 3 thin slices of whole wheat bread, half a portion of rice, seasonal salad with plenty of greenery (especially parsley with its fat-breaking effects) | 150 grams of turkey or chicken breast, 300 grams of chickpea meal, 3 spoons of yogurt, 100 grams of salad | Cooked white rice 2 cups, grilled fish 100 grams, cooked vegetables 1/2 cup, 1 glass of water | 200 grams of grilled or boiled chicken, 3 thin slices of whole wheat bread, half a portion of rice, seasonal salad with plenty of greenery (especially parsley with its fat-breaking effects) | 150 grams of turkey or chicken breast, 300 grams of chickpea meal, 3 spoons of yogurt, 100 grams of salad |
| Snack | Grilled chicken breast, 100 grams, 1 cup broccoli | 5 crackers, 2 dried apricots, 2 dried figs, raisins up to a palm, 1 glass of milk, 2 teaspoons of peanut butter | Grilled chicken breast, 100 grams, 1 cup broccoli | ||||
| Total calories for the day | 3326 | 2950 | 3327 | 2966 | 3326 | 3327 | 2966 |
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:
| 3000 Calorie Meal Plans |
|---|
| 3000 Calorie Vegan Meal Plan |
| 3000 Calorie Vegetarian Meal Plan |
| 3000 Calories Intermittent Fasting |
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