3000-Calorie Meal Plan 

Fuel your journey to greatness with this mouthwatering 3,000-calorie meal plan, featuring three delectable days of nutrient-packed options crafted by experienced dietitians just for you!

Why you will love this 3000-calorie meal plan: 

• Each recipe includes ingredients, directions, calories, and macronutrients
• Three different combinations of meals to make an example meal plan
• All of the 3000-calorie meal plans meet the MyPlate Guidelines.

Who should follow a 3,000-calorie meal plan?

An individual’s caloric needs depend on several factors, including height, weight, gender, age, and activity level. 

Both men and women can use a 3000-calorie diet for various purposes. Here are some common reasons why someone might consume 3000 calories a day:

Highly active individuals: Athletes or people who engage in intense physical activity daily may require higher calorie intake to support their energy expenditure, fuel performance, and maintain weight.

Weight gain: For some, 3000 calories would be an adequate amount of calories for weight gain. Remember, to gain weight; you must eat more calories than you burn per day. 

Weight loss: For individuals with a high activity level or a large frame, eating 3,000 calories daily would put them in a calorie deficit, causing weight loss.

You may wonder how many calories I need to lose or gain weight. I created two articles to answer both of those questions. Read, Macros For Cutting or Macros For Building Muscle. 

What to include in a 3000-calorie diet?

Include foods from the five food groups outlined in the MyPlate recommendations. These food groups include low-fat dairy, lean protein, whole grains, fruits, and vegetables.

Ideally, consuming the following servings of each food group: 

Low-fat dairy: 3 servings (cups) per day.

Lean protein: 5-12 oz per day *more or less depending. 

Whole grains: 3-5 oz of whole grains per day. 

Fruits: 1&½ – 2&½ cups per day 

Vegetables: 2&½ – 4&½ cups per day. 

These values are based on the USDA recommendations for adult males and females. 

Macronutrient ratios for 3000 calories

The recommended macronutrient ratios are 10-30% protein,  25-35% fats, and 45-65% carbohydrates. For a daily intake of 3000 calories, it’s suggested to consume 300-900 calories from protein, 750-900 calories from fat, and 1350-1950 calories from carbohydrates.

Protein and carbohydrates contain four calories per gram, while fat contains nine calories per gram. Based on the calorie ranges recommended, consume between 75-225 grams of protein, 83-100 grams of fat, and 337-487 grams of carbs daily.

You can use your current weight and activity level to calculate your macronutrient targets. You can gauge your macro target for weight loss or weight gain, depending on your goals. You can go into more detail by reading the macros for cutting or building muscle. 

This meal plan was designed using Cronometer.

Are you finding it hard to manage your nutritional intake? As a dietitian, I’ve found Cronometer to be an invaluable tool. This app tracks more than 60 nutrients with precision and ease. Join the millions of users who have transformed their dietary habits with Cronometer and start reaching your nutrition goals. Signup now for FREE!

3000-calorie meal plan 

This 3000-calorie meal plan includes two different example days.  

Day #1: 

The first day of this 3000-calorie plan includes breakfast, lunch, dinner, and three snacks. 

Breakfast: Denver Omelet with Oatmeal

Ingredients: 

Ingredients:	Grams	Volume/Quantity
Whole eggs	NA	3 whole eggs
Egg whites	150 g	4 oz
Green bell pepper	56 g	¼ cup
White onion	56 g	¼ cup
Tomato	56 g	¼ cup
Mushrooms	56 g	¼ cup
Spinach	NA	1 hand full
Oatmeal	45 g	¼ cup
Honey	22 g	1 Tbsp
Blueberries	150 g	1 cup

Directions: 

1. Start by whisking together eggs and egg whites in a bowl. 
2. Chop up your vegetables and add them to the egg mixture. 
3. Heat a non-stick skillet over medium heat and add the egg mixture. Cook for 3 minutes, stirring occasionally. 
4. Flip the omelet over and continue cooking until the eggs are cooked. 
5. Prepare your oatmeal and add the blueberries and honey.
6. Enjoy! 

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
732	46 g	83 g	25 g	11 g

Snack: Nuts, yogurt, and fruit

Ingredients: 

Name:	Grams	Volume/Quantity
Greek yogurt	150 g	5.3 oz container
Almonds	28 g	1 oz
Banana	NA	1 whole

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
380	23 g	48 g	15 g	13 g

Lunch: Turkey sandwich 

Ingredients: 

Name:	Grams	Volume/Quantity
Whole grain bread	90 grams	2 slices
Deli sliced turkey breast.	98 g	5 slices
Lettuce	NA	2 slices
Tomato	NA	2 slices
Cheddar cheese	28 g	1 slice
Mustard	NA	1 tbsp
Mayo	NA	1 tbsp
Oven-baked potato chips	50 g	1 serving

Directions: 

1. Assemble your sandwich and enjoy! 

Calories and macros:

Calories:	Protein:	Carbs:	Fats:	Fiber:
704	41 g	87 g	24 g	13 g

Snack: Peanut butter and jelly sandwich 

There are numerous snack options available. If the snacks on the current meal plan are not to your liking, consider reviewing the 65 macro-friendly snacks and hight protein low carb snacks list for alternative options.

Ingredients: 

Name:	Grams	Volume/Quantity
Whole grain bread	90 grams	2 slices
Peanut butter	28 g	1 tbsp
Jelly	56 g	2 tbsp

Directions: 

1. Assemble your PB&J and enjoy!

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
428	14 g	73 g	11 g	9 g

Dinner: Salmon

Ingredients: 

Name:	Grams	Volume/Quantity
Salmon	115 g	4 oz
White rice	150 g	1 cup
Steamed Veggies	75 g	½ cup

Directions: 

1. Season and cook salmon (I like to use a honey mustard glaze) 
2. Prepare the rice
3. Steam veggies

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
650	32 g	65 g	28 g	4 g

Snack: Cottage cheese and peaches

Ingredients: 

Name:	Grams	Volume/Quantity
Cottage cheese	NA	½ cup
Peach	NA	1 whole
Honey	56 g	1 tbsp

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
223	16 g	42 g	2 g	3 g

Summary of day one: 

Calories: 3003

Protein: 171 g

Carbs: 395 g

Fats: 94 g

Fiber: 50 g

Sodium: 2600 mg

Saturated fat: 24 g

I like using Cronometer as my nutrient-tracking, sleep tracker, menu planning, and more application. I have been a pro member since 2018 and continue to use it! Try it out for free!

Day #2: 

Day two of the 3000 calorie meal plan will include breakfast lunch and dinner with two snacks.

Breakfast: Strawberry peanut butter and banana smoothie

Smoothies are a simple and convenient way to get plenty of calories and nutrients. There are endless amounts of combinations; if you prefer a different smoothie recipe, be sure to check out high-calorie smoothies for weight gain. 

Ingredients: 

Name:	Grams	Volume/Quantity
Strawberries	220	1 cup
Banana	NA	1 whole
Whey protein	31 g	1 Scoop
Greek yogurt	62 g	¼ cup
Oatmeal	20 g	NA
Peanut butter	16 g	1 tbsp
Chia seeds	10 g	1 tbsp
Low-fat milk	NA	1 cup

Directions: 

1. Add your ingredients to a blender, blend, and enjoy. 

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
643	48 g	87 g	15 g	14 g

For those who want a strawberry banana smoothie recipe without nut butter. Also, check out high-calorie smoothies for weight gain for more high-calorie smoothies recipes. 

Snack:  Cereal, string cheese, and fruit

Ingredients: 

Name:	Grams	Volume/Quantity
String cheese	28 g	1 oz
Cold cereal (Wheaties)	36 g	1 cup
Milk	NA	1 cup
Blueberries	148 g	1 cup
Honey	21 g	1 tbsp

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
440	20 g	81 g	7 g	8 g

Lunch: Buffalo Chicken Wrap

Ingredients: 

Name:	Grams	Volume/Quantity
Buffalo Ranch Chicken	115 g	NA
Whole wheat tortilla	NA	8 inch
Lettuce	NA	1-2 leaves
Tomato	NA	1-2 slices
Avocado	60 g	½  sliced
Shredded cheese	28 g	1 oz
Apple	NA	1 large

Directions: 

1. To make the Buffalo Ranch Chicken, add 2-3 lbs chicken, ½ cup of hot sauce, ½ cup of chicken broth, and ½ cup of Greek yogurt to a crockpot, cover and cook for 4-6 hours. On low. 
2. Once cooked, shred the chicken and assemble your wrap using the ingredients above. 

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
693	49 g	65 g	28 g	14 g

Snack: Granola bar and trail mix

Ingredients:

Name:	Grams	Volume/Quantity
Nature Valley bar	NA	1 pack
Almonds	28 g	1 oz
Dried fruit	80 g	½ cup

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
590	10 g	98 g	21 g	10 g

Looking for more options? Read the 65 macro friendly snacks list for a ton more snacks.

Dinner: Ground Beef Taco Bowl

Ingredients: 

Name:	Grams	Volume/Quantity
Ground beef >90%	NA	2lbs
Taco seasoning	NA	2 tbsp
Tomato paste	NA	3 tbsp
Broth	NA	¾ cup
Lettuce	NA	8 cups
Salsa	NA	½ cup
Ranch seasoning	NA	1 tbsp
Greek yogurt	NA	½ cup
Shredded cheese	NA	8 oz
White rice	NA	8 servings

Directions: 

3. Heat a large skillet over medium-high heat. Then, add ground beef and stir it with a spatula to break it up. Cook it for 7-9 minutes or until the meat is no longer pink.
4. Lower the heat to medium. Add the taco seasoning, tomato paste, and water. Stir until the sauce and seasonings blend well with the beef. Keep cooking for 2-3 minutes, stirring occasionally, until it gets heated thoroughly. Finally, season it with salt and pepper to your taste.
5. To make the Salsa Ranch dressing, mix salsa, Greek yogurt, and ranch seasoning in a small bowl until smooth and well combined.
6. Assemble the bowls with red onion, jalapeno, white onion, cilantro, and limes.

Calories and macros: 

Calories:	Protein:	Carbs:	Fats:	Fiber:
586	40 g	50 g	25 g	5 g

Summary of day two: 

Calories: 2953

Protein: 168 g

Carbs: 381 g

Fats: 95 g

Fiber: 50 g

Sodium: 2200 mg

Saturated fat: 26 g

Frequently Asked Questions

How much weight can you gain if you eat 3000 calories a day?

As a dietitian, I can tell you that weight gain from consuming 3,000 calories per day depends on several factors, including your age, gender, current weight, and activity level. If you are of average size and consume 3000 calories, you will be in a 500-700 calorie surplus daily. 

This could lead to a weight gain of approximately 1-2 pounds per week. However, individual results may vary.

How much protein do I need, 3000 calories a day?

The amount of protein you need is around 15-35% of 3000 calories per day, giving you a range of 75-225 grams daily. You can also use your body weight to calculate your ideal protein intake. Multiplying your weight in kilograms by 1.2-1.7 gives you the ideal amount of protein. 

Will I gain muscle if I eat 3000 calories a day?

Yes, you can grow muscle by eating 3000 calories per day. It is important to note that the ideal conditions for building muscle are consuming enough calories and protein inaddition to strength training. 

Why am I not gaining weight but eating a lot of calories?

If you are not gaining weight but feel like you are eating a lot of calories, chances are you need to eat more. Often when I see clients struggling to gain weight, it is because of a need for more consistency. You need to increase your calorie intake every day of the week, not just a few days in a row.

Disclaimer

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.

Final thoughts 

Consuming 3000 calories per day can be difficult. This meal plan aims to provide two examples and guide you on what foods to include in your diet. 

Other diet and meal plans

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Calorie surplus meal plans: 2400 calorie meal plan, 2500 calorie meal plan, 2600 calorie meal plan, 2700 calorie meal plan, 3100 calorie meal plan, 3200 calorie meal plan, 3300 calorie meal plan, 3500 calorie meal plan, and, 4000 calorie meal plan, 7-day meal plan for muscle gain.