3000 Calorie Diet

by admin on 10:48 PM

meal plan 3000 Calorie DietBelow is a detailed 3000 calorie diet meal plan for one week. This is a 3000 calorie diet meal plan that accommodates a solid workout regimen and thus includes specific calorie and macronutrient amounts. It also includes a post-workout meal, which is to be consumed after your workout and is thus, assuming that you will be working out. This meal plan is meant to be an example of what a well-balanced diet looks like. Nutritional information is provided under each meal.

 

It is extremely important that you plan your meals ahead and prepare many of your meals in advance. For example, if your time is limited during the week, it may be a good idea to prepare the chicken breast on Sunday and then refrigerate it until it is needed.

 

This 3000 calorie diet meal plan will also help you to read nutrition labels. This meal plan is made for someone on an approximate diet of 3000 calories per day (so someone who is most likely trying to gain weight or someone who burns a lot of calories). If you use the BMR calculator and exercise calculator and realize that you need more or less than calories than this, feel free to tweak the portion sizes to allow you to reach your goals. It is very important that you try and stay within this range to help you reach your goals quicker and more effectively. The goal of this diet plan is that it will be a guide for you to be able to eat healthier as a lifestyle change and not just as a temporary “diet.” Also provided are serving sizes and portions for each of the foods in your meals and it is extremely important that you measure your foods. Eventually, you’ll get a grasp of what a “cup” is and what “4 oz” of chicken breast is and you will no longer need to measure out serving sizes anymore.

 

The calories in this 3000 calorie diet meal plan have been spaced into 5 well balanced meals. This was done because it is very important that you continuously eat throughout the day (every 2-3 hours). This will prevent overeating and will allow you to be less hungry throughout the day so that you do not binge eat.

 

The second meal of the day in this is titled “post workout meal.” The time of the workout will determine when the “post workout meal” is consumed. For example, if you work out later in the day, the “post workout meal” will be after your workout and you should move your other meals around accordingly to fit that specific day. On “off” days, where you do not work out, it is still okay to consume the “post workout meal” as one of your meals, as they are complete and nutritious meals. Provided in the meal plan are a variety of post workout meals, and they are all equally valuable options. However, if you prefer one over the other, feel free to consume the same post workout meal after every workout. It is very important that you consume your post workout meal immediately following a workout for optimum effectiveness, and you should prepare your post workout meal before going to the gym.

 

**Season the meals listed in this diet plan as you like, and you may want to include a tablespoon or two of olive oil when cooking. Although olive oil is not listed, extra calories were added to meals with chicken and fish to account for it.

**Regardless of what “post workout meal” you choose, it is important that it contains both carbs and protein (approximately 25-30 g of protein and 45-60 g of carbohydrates).

 

**Not specified in the diet plan is water consumption. It is very important that you keep hydrated throughout the day and should consume approximately one gallon of water per day.

 

Please let us know if you have any questions about this meal plan!

 

The 3000 Calorie Diet Meal Plan Listed Below

 

Day 1

Breakfast: 4 eggs, 4 slices whole wheat toast, 1 avocado, fruit of choiceeggs and toast breakfast meal plan 3000 Calorie Diet

1080 kcal, 42g protein, 130g carb, 40g fat

 

Post workout meal: Protein shake and banana

300 kcal, 25g pro, 50g carb, 0g fat

 

Lunch: 1 baked potato, 4 oz chicken breast (make enough chicken for lunch and dinner), steamed green beans

460 kcal, 40g protein, 55g carb, 4g fat

 

Snack: fruit and 1 cup cottage cheese (low-fat or non-fat)

300 kcal, 32g protein, 35g carb, 2g fat

 

Dinner: 5 oz baked or grilled halibut w/ sweet potatoes (2 medium) and asparagus

430 kcal, 44g pro, 50g carb, 4g fat

 

Snack:  2 cups granola with 1.5 cups of milk

873 kcal, 26 g protein, 136 g carb, 25 g  fat

 

Day 2

Breakfast: 3 cup cheerios with milk (2% or skim) and a fruit of choice (either in cereal or on side)

600 kcal, 20g pro, 110g carb, 8g fat

 

Post workout meal:  2 cup greek yogurt (nonfat, plain) w/ 1 banana and 1 tablespoon honeygreek yogurt with honey 3000 calorie meal plan 3000 Calorie Diet

410 kcal, 44g pro, 57g carb, 0 g fat

 

Lunch: turkey sandwich (4-5 slices of turkey w/ 2 slices whole wheat bread + vegetable toppings of choice) w/ cup of soup (non-creamy—ex: chicken noodle, vegetable, minestrone, etc)

395 kcal, 35g pro, 53g carb, 7.5g fat

 

Snack: apple with 2 tablespoons peanut butter

300 kcal, 8g pro, 32g carb, 8g fat

 

Dinner: chipotle burrito (w/ chicken or steak, rice, beans, guacamole, veggies, salsa—try to eliminate cheese and sour cream)

1000 kcal, 50g pro, 130 carb, 30g fat

 

Snack: peanut butter and jelly sandwich (2 slices whole wheat bread w/ 2 tablespoons peanut butter and 1 tablespoon jelly)

438 kcal, 15.7g pro, 60g carb, 20g fat

 

Day 3

Breakfast: 4 hard-boiled eggs, 4 slices of whole wheat toast, 1 cup cottage cheese and sliced yellow peppers

880 kcal, 69 g pro, 52g carb, 60g fat

 

Post workout meal: Protein shake w/ fruit

300 kcal, 25g pro, 50g carb, 0g fat

 

Lunch: Samurai Sam’s teriyaki rice bowl (size large w/ chicken or steak, brown rice, and veggies)

860 kcal, 47g pro, 138g carb, 15g fat

 

Snack: almonds (1 oz = ~25 almonds), and choice of fruit

265 kcal, 6g pro, 26g carb, 14g fat

 

Dinner: 1 cup cous cous, 2-3 small turkey meatballs (made with lean or extra lean meat), and steamed or sauteed vegetable of choice (green beans, broccoli, snap peas, etc.)

530 kcal, 38g pro, 70g carb, 4.5g fat

 

Snack: walnuts (1 oz or ¼ cup), and a choice of fruit

310 calories, 5 g protein, 28 g carbs, 20 g fat

 

Day 4

Breakfast: 2 cup plain Greek yogurt w/ 1 banana (sliced), 1 tablespoon of honey, 1 cup granola

710 kcal, 50g pro, 100g carb, 12g fat

 

Post workout meal: Protein bar (builder’s and jay rob are good choices)

270 kcal, 20g pro, 30g carb, 8g fat

 

Lunch: 12 inch sub (w/ turkey or ham on whole wheat, w/ veggies of choice, mustard and/or small amount of oil and vinegar—try to avoid mayo), cup of soup (non-creamy, such as chicken noodle, vegetable, minestrone, etc)

750 kcal, 48g pro, 110g carb, 13g fat

 

Snack: 4 tablespoons hummus with veggies (celery, broccoli, snap peas, carrots, etc) and 2 cup grapes

328 kcal, 68g carb, 6g pro, 6g fat

 

Dinner: 6 oz Rotisserie chicken (store-bought or home-made), 3/2 cup baked beans, baked potato, vegetable of choice

840 kcal, 64g pro, 130g carb, 8g fat

 

Snack: 1 cup cheerios with milk (2% or skim) and a fruit of choice (either in cereal or on side)

300 kcal, 10g pro, 50g carb, 5g fat

 

 

 

Day 5

Breakfast: 4 whole wheat waffles with 2 cup cottage cheese and 1 banana and 2 cup strawberries sliced on top

770 kcal, 40g pro, 110g carb, 9g fat

 

Post workout meal: Protein shake w/ fruit

300 kcal, 25g pro, 50g carb, 0g fat

 

Lunch: 2 peanut butter and jelly sandwiches (2 slices whole wheat bread w/ 2 tablespoons peanut butter and 1 tablespoon jelly on each sandwich)

876 kcal, 32g pro, 120g carb, 40g fatpeanut butter and jelly 3000 calorie diet plan 3000 Calorie Diet

 

Snack: 2 cup edamame in shells (will be smaller quantity if shelled)

300 kcal, 24g pro, 28g cho, 9g fat

 

Dinner: 6 oz. chicken breast, 1 cup brown rice, steamed carrots

550kcal, 55g protein, 55g carb, 7g fat

 

Snack: 2 oz pistachios (100 kernels) and 1 cup of raisins

529 kcal, 12g protein, 74g carb , 26 g fat

 

 

Day 6

Breakfast: 2 cup cheerios with milk (2% or skim) and a fruit of choice (either in cereal or on side)

500 kcal, 20g pro, 75g carb, 10g fat

 

Post workout meal: 2 cup greek yogurt (nonfat, plain) w/ 1 banana and 1 tablespoon honey

420 kcal, 44g pro, 57g carb, 0 g fat

 

Lunch: 2 turkey sandwiches (4-5 slices of turkey w/ 2 slices whole wheat bread + vegetable toppings of choice per sandwich) w/ 2 cups of soup (non-creamy—ex: chicken noodle, vegetable, minestrone, etc)

800 kcal, 71g pro, 106g carb, 15g fat

 

Snack: apple and almonds (46 pieces)

428kcal, 12g pro, 39g carb, 28g fat

 

Dinner:  home-made tacos (4 oz. Sliced chicken breast (or if you prefer shredded beef), ½ cup beans, sautéed veggies of choice, shredded lettuce, ½ cup rice, 2 small whole wheat or corn tortillas)

730 kcal, 52g pro, 90g carb, 15.5g fat

 

Snack: peanut butter and jelly sandwich (2 slices whole wheat bread w/ 2 tablespoons peanut butter and 1 tablespoon jelly)

438 kcal, 15.7g pro, 60g carb, 20g fat

 

 

Day 7

Breakfast: 2 cups granola with 1.5 cups of milk

873 kcal, 26 g protein, 136 g carb, 25 g  fat

 

Post workout meal: protein shake w/ fruit

300 kcal, 25g pro, 50g carb, 0g fat

 

Lunch: salad: lettuce or spinach, shredded carrots, 4 slices deli turkey (cut up), 1 slice  cheese (swiss, cheddar, or provolone, cut up), hard-boiled egg, 2 tablespoons dressing (oil and vinegar) and whole wheat dinner roll

500 kcal, 32.4g pro, 24.5g carb, 30g fat

 

Snack: 2 cup edamame in shells (will be smaller quantity if shelled), orange, and 1 cup almondsedamame 3000 calorie diet plan 3000 Calorie Diet

460 kcal, 30g pro, 37g cho, 20 g fat

 

Dinner: Baked or grilled halibut (5 oz) w/ 3 cups of pasta (whole wheat if possible but regular pasta is okay too)  and green beans

800 kcal, 44g pro, 145g carb, 4g fat

 

Snack: smoothie (2 cup orange juice, 2 banana, 3 cups frozen berries, 1 cup nonfat, plain yogurt, 2 tablespoon honey)

480 kcal, 24g pro, 110g carb, 0g fat

{ 2 comments… read them below or add one }

Sam December 17, 2012 at 4:54 PM

Is eating such large amounts of carbs at a time bad? Will eating up to 90-100 carbs in one meal turn into fat? I am wondering because I need to get in more calories and I think it would be easier if I could eat a larger meal right after my workout at breakfast. All my carbs are complex from sources such as oatmeal, ezekiel bread, whole wheat products, etc. Did you actually use this diet plan and stay lean?

Thanks

Reply

admin December 17, 2012 at 9:56 PM

That’s a very good question. There iS a misconception that eating carbs will automatically cause someone to store more fat. If you were to consume excessive amounts of carbs over what you need hen yes you will store more fat. When I say excessive amounts I mean more than the amount of calories expended. So if you only need 2500 calories and you consume 3000 calories, then yes the carbs may be stored as fat. However, if you workout and expend a lot of energy then the only way you will meet your caloric needs is by consuming large amounts of carbs. It is also very good that you are consuming primarily complex carbs. It’s recommended that you stay away from processed simple carbs. Try to consume complex carbs before a workout, preferably 2 to 3 hours and consume simple carbs such as a fruit with a high glycemic workout (along with protein) After a workout. As a basic guideline you should consume 50-65% of your calories from carbs. 20 – 35% from fat and 15 to 25% from protein. And in response to your question asking if I consume this diet myself and the answer is yes. I actually consume close to 4500 calories a day to meet my energy needs of being a collegiate basketball player. I consume lots and lots of carbs and if I didn’t I think it would be nearly impossible for me to consume sufficient calories and eat healthy at the same time. With my current diet consisting of lots of carbs consumed at day sitting (often times 300g worth) I have a body fat percentage of 5%.

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