3000 Calorie Meal Plan | Full Week Printable

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 the program for a week. If you are satisfied after applying it for a week, you can repeat it. We recommend that you stop the diet 2 kilos before your ideal weight.

Here is 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 gaining weight in a healthy way. Among the ways to gain weight is eating at least one egg for breakfast. In addition, eating one or two slices of bread is also important for gaining weight. For dinner, a meal with plenty of carbohydrates is preferred and snacks should never be skipped.

3000 Calorie Meal Plan

Day 1

3000 calorie meal plan

First day for 3000 calorie meal plan

Breakfast: 5 Egg omelet (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 salad, a glass of orange juice

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

Dinner: Cooked white rice 2 cups, grilled fish 100 grams, cooked vegetables 1/2 cup, 1 glass of water

Snack: Grilled chicken breast, 100 grams, 1 cup broccoli

(3326 calories)

Day 2

3000 calorie meal plan

Second day for 3000 calorie meal plan

Breakfast: 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

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

Snack: 2 bowls of lentil soup, 1 slice of wholemeal bread, 1 glass of orange juice, 1 greens 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 glass of milk, 2 teaspoons of peanut butter.

(2950 Calories)

Day 3

3000 calorie meal plan

Third day for 3000 calorie meal plan

Breakfast: 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

Snack: 2 portions of seasonal fruit salad

Lunch: 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

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 portion of rice, seasonal salad with plenty of greenery (especially parsley with its fat-breaking effects)

(3327 calories)

Day 4

3000 calorie meal plan

Fourth day for 3000 calorie meal plan

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 spoons of yogurt, 100 grams of salad

(2966 calories)

Day 5

Breakfast: 5 Egg omelet (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 salad, a glass of orange juice

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

Dinner: Cooked white rice 2 cups, grilled fish 100 grams, cooked vegetables 1/2 cup, 1 glass of water

Snack: Grilled chicken breast, 100 grams, 1 cup broccoli

(3326 calories)

Day 6

3000 calorie meal plan

Sixth day for 3000 calorie meal plan

Breakfast: 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

Snack: 2 portions of seasonal fruit salad

Lunch: 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

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 portion of rice, seasonal salad with plenty of greenery (especially parsley with its fat-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 spoons of yogurt, 100 grams of salad

(2966 calories)

Printable (PDF) 3000 Calorie Meal Plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast5 Egg omelet (use mushrooms, onions, peppers), 2 cups low-fat chocolate milkHalf a glass of cereal, 1 slice of whole wheat toast, 2 tablespoons of butter, 1 egg, 1 glass of milk, 1 glass of orange juice1 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 breadMilk 200 ml, oats 50 grams, 4 eggs, 1 tomato, 2 slices of cheese, 1 apple5 Egg omelet (use mushrooms, onions, peppers), 2 cups low-fat chocolate milk1 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 breadMilk 200 ml, oats 50 grams, 4 eggs, 1 tomato, 2 slices of cheese, 1 apple
SnackBreakfast 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 butter2 portions of seasonal fruit salad2 bananas, 1 handful of almondsBreakfast cereal consisting of banana and oats (add 1 tbsp honey in it)2 portions of seasonal fruit salad2 bananas, 1 handful of almonds
Lunch1 baked potato, Canned tuna 150 grams, low fat salad salad, a glass of orange juice1 bowl of meat soup, 1 slice of ham, 1 cucumber, half an avocado, 1 teaspoon of mustard, 1 red pepperGrilled 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 bread150 grams of turkey or chicken breast, 200 grams of rice (200 grams uncooked), 200 grams of broccoli1 baked potato, Canned tuna 150 grams, low fat salad salad, a glass of orange juiceGrilled 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 bread150 grams of turkey or chicken breast, 200 grams of rice (200 grams uncooked), 200 grams of broccoli
SnackGrilled Chicken Sandwich (1 grilled chicken breast, 2 slices of whole wheat bread), a banana2 bowls of lentil soup, 1 slice of wholemeal bread, 1 glass of orange juice, 1 greens and cheese sandwichFruit salad prepared with 2 servings of seasonal fruitsGrilled Chicken Sandwich (1 grilled chicken breast, 2 slices of whole wheat bread), a bananaFruit salad prepared with 2 servings of seasonal fruits
DinnerCooked white rice 2 cups, grilled fish 100 grams, cooked vegetables 1/2 cup, 1 glass of waterSalmon 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 saladCooked white rice 2 cups, grilled fish 100 grams, cooked vegetables 1/2 cup, 1 glass of water200 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
SnackGrilled chicken breast, 100 grams, 1 cup broccoli5 crackers, 2 dried apricots, 2 dried figs, raisins up to a palm, 1 glass of milk, 2 teaspoons of peanut butterGrilled chicken breast, 100 grams, 1 cup broccoli
Total calories for the day3326295033272966332633272966