2994 Calorie Meal Plan

Want to see what a dietitian’s meal plan looks like?

I used this meal plan to meet 95 percent of all of my nutritional requirements. Yes, 95 percent of the calories, macronutrients, fiber, vitamins and minerals.

I did this by eating four meals per day, with a pre workout and before bed snack. So if you are looking for a meal plan that is close to 3000 calories with just about 200 grams of protein that gets you most all of your vitamins and mineral – then read on.

I followed this 8-week muscle-building program, which included an 8 week muscle building diet and workouts. This plan helped me go from about 190 pounds to 220 pounds.

Meal plan outline:

As a quick background – I am a 200 pound male that is trying to build some muscle mass before the summer. I am currently lifting weights 6 days per week (three’s training plan) and usually get about 9,000-11,000 steps per day. My goal is to lean bulk – meaning I am trying to pack on as much muscle as possible while limiting the amount of fat I put on in the process. Here is an outline of the meal plan:

  • Meal 1: Blueberry Peanut Butter Smoothie 
  • Meal 2: Breakfast Sandwich + Apple Juice
  • Meal 3: Egg Roll In a Bowl + Rice
  • Meal 4: Protein + Sweet Potato and Regular Potato and Broccoli
  • Pre-workout nutrition: Cheerios with Milk and Honey 
  • Before bed: Casein Protein with Chocolate Milk

This meal plan provides, 2994 calories, 197 grams of protein, 377 grams of carbohydrates, 65 grams of fat.

Meal One: Blueberry Banana Protein Smoothie

Blueberry Banana Peanut Butter  Protein Smoothie


Vol.Wt. (grams)Ingredient Name
1 whole 118 gBanana
8 oz118 gFrozen blueberries
1 tbsp14 gPeanut butter
1/3 cup45 gOats 
1 cup 183 gFat-free milk 
1/3 cup 74 gNon-fat greek yogurt 
1/2 scoop16 gWhey protein powder 
1 scoop 5 gCreatine monohydrate 


  1. Gather Ingredients: Have all ingredients measured and ready.
  2. Blend: In a blender, combine 8 oz frozen blueberries, 1 medium banana, 1 tbsp peanut butter, 1/3 cup of oat, 0.30 cup plain nonfat Greek yogurt, 1 cup skim milk, 1/2 scoop vanilla ice cream flavored whey protein, and 1 rounded scoop of creatine.
  3. Mix Until Smooth: Blend all ingredients together on high speed until the mixture is smooth and creamy.
  4. Adjust Consistency: If the smoothie is too thick, add a little more milk and blend briefly again.
  5. Serve Immediately: Pour the smoothie into a glass and enjoy right away for the best taste and nutrient intake.

Calorie and Macronutrients: 

  • Calories: 673 kcal
  • Protein: 40 g
  • Carbohydrates: 105 g (Dietary Fiber: 15 g)
  • Fat: 14 g (Saturated Fat: 2.8 g)
  • Sodium: 269 mg

Meal Two: Breakfast Sandwich with Apple Juice

Breakfast Sandwich 


Makes 12 servings.

Vol.Wt. (grams)Ingredient Name
24 whole1056 gWhole Eggs
24 slices840 gTurkey Bacon
12 qt1680 gWhole Grain English Muffin
12 slices1600 gTomato
12 oz90 gSpinach
12 slices 336 gLow-fat Swiss cheese 
1 cup 114 gApple juice


  1. Start by pre-heating your oven to 350 degrees.
  2. Combine eggs in a large bowl and whisk until combined. 
  3. Thinly slice tomatoes
  4. Add 3 cups spinach to the eggs 
  5. Spray a large sheet (18” x 26”) pan with oil and set on oven rack
  6. Add the eggs and spinach mis to the sheet pan
  7. Layer on the sliced tomato
  8. Bake for 20 min, then once done, broil for an additional 5-10 minutes.
  9. Add the turkey bacon to a sheet pan and bake at 350 for 20-30 minutes
  10. Portion the egg bake into 12 servings and add 1 slice of cheese and two slices of turkey bacon to each serving. 
  11. When you are ready to eat this meal, toast your English muffin and add one serving of the egg bake to make the sandwich. 

Calorie and Macronutrients: 

  • Calories: 440 kcal
  • Protein: 25 g
  • Carbohydrates: 58 g (Dietary Fiber: 6 g)
  • Fat: 13 g (Saturated Fat: 3.6 g)
  • Sodium: 698 mg

Meal Three: Egg Roll In a Bowl + Rice

Egg Roll In a bowl with white rice


Vol.Wt. (grams)Ingredient Name
2 tsp 10 gMinced Ginger
2 bags 793 gPre-made coleslaw mix
1 stock 12 gGreen onions
3 tbsp48 gLow sodium soy sauce
2 tsp9 gSesame oil
3 pounds 1360 g97/3 ground turkey
4 cups 740 gWhite rice


  1. Cook Rice: Prepare white rice according to package instructions. Set aside.
  2. Brown the Turkey: In a large skillet, heat sesame oil over medium heat. Add minced ginger and ground turkey. Cook until the turkey is browned.
  3. Add Vegetables: Stir in the coleslaw mix, grated carrots, and scallions. Cook until vegetables are tender.
  4. Season: Pour soy sauce over the mixture and stir to combine. Cook for an additional 2-3 minutes.
  5. Serve: Serve the egg roll mixture over a bed of white rice.

Meal Prep and Storage:

  • Meal Prep: You can prepare this dish in advance and portion it into containers for the week. The rice and egg roll mixture can be stored separately or together, depending on your preference.
  • Storage: Keep in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave when ready to eat.

Makes 12 servings 

Calorie and Macronutrients: 

  • Calories: 497.2 kcal
  • Protein: 36.3 g
  • Carbohydrates: 53.9 g
    • Dietary Fiber: 2.5 g
  • Fat: 14.3 g
    • Saturated Fat: 3.6 g
  • Sodium: 271.3 mg

Meal 4: Protein + Sweet potato and Regular Potato and Broccoli



Vol.Wt. (grams)Ingredient Name
4 oz114 gSalmon 
1 fillet 116 gTilapia 
4.5 oz130 gPork Chop


Vol.Wt. (grams)Ingredient Name
4 large ~3 lbSweet Potato 
4 large ~3 lb Russet Potato 
2 tbsp 28 gOlive Oil 
2 tbsp NACajun Seasoning 


Vol.Wt. (grams)Ingredient Name
1 bunch NAAsparagus 
3-4 large heads 3 pounds Broccoli 


Sweet Potato + Regular Potato

  1. Wash and peel the potatoes 
  2. Dice into one-inch squares
  3. Add to a mixing bowl and combine with olive oil and seasonings 
  4. Preheat oven to 400 degrees 
  5. Spray 2-3 cooking sheets with nonstick spray
  6. Add the potatoes to the baking sheet and then the oven for 20 minutes
  7. Flip and cook for an additional 20 minutes. 

Salmon and Tilapia 

  1. Season the tilapia and Salomon and air fry, or pan sear. 

Pork Chop 

  1. Season the pork chops and pan-sear them with light cooking oil. 

Asparagus and Broccoli 

  1. Steam vegetables 


Salmon and Tilapia Sweet Potato + Regular Potato

  • 1 fillet 4 oz salmon and one 3 oz tilapia 
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Pork Chops Sweet Potato + Regular Potato

  • 1.5 pork chops
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Tilapia Sweet Potato + Regular Potato

  • 2 portions – 3 oz tilapia 
  • 300 grams of potatoes 
  • 1 cup of steamed veggies

Pre-work nutrition: Cheerios with milk and honey 

Cheerios with honey


  • 1.5 cups General Mills Honey Nut Cheerios (55.5 g)
  • 1 cup Nonfat, Fluid Milk, with Added Vitamin A and Vitamin D (245.0 g)
  • 1 tbsp Honey (21.0 g)


  1. Combine Cheerios and Milk: In a bowl, pour 1.5 cups of Honey Nut Cheerios.
  2. Add Milk: Pour 1 cup of fat-free milk over the Cheerios.
  3. Drizzle Honey: Top the Cheerios and milk with 1 tablespoon of honey for added sweetness.
  4. Mix & Enjoy: Stir gently to mix the honey into the cereal and milk. Enjoy your meal 1 hour to 30 minutes before your workout for an energy boost.

Calorie and Macronutrients: 

  • Calories: 362.8 kcal
  • Total Fat: 3.3 g
    • Saturated Fat: 0.6 g
  • Cholesterol: 4.9 mg
  • Sodium: 418.9 mg
  • Total Carbohydrate: 73.9 g
    • Dietary Fiber: 3.6 g
  • Protein: 12.8 g

Before bed: Casein Protein and Chocolate Milk


Vol.Wt. (grams)Ingredient Name
1 cup NA1% chocolate milk
1 scoop 31 gCasein protein


  1. 1 hour – 30 minutes before bed – add casein protein to chocolate milk and consume it

Calorie and Macronutrients: 

  • Calories: 277
  • Protein: 31 g
  • Carbohydrates: 30g
  • Fats: 3 g
  • Fiber: 0 g


Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.