Sample 3000 Calorie Per Day Diet Plan

This 3000 calorie meal plan is for someone who is probably trying to gain some mass or for a bigger dude trying to maintain their current weight without gaining too much body fat.

You can use our calorie intake calculator to get an idea of your daily caloric burn and decide if this 3000 calorie diet plan is right for you.

Sample 3000 Calorie Per Day Diet / Meal Plan

Breakfast

  • 3 Whole Eggs + 3 Egg Whites
  • 2 Slices of Whole Wheat Toast
  • 1 tbsp natural peanut butter

Snack

  • 1 Scoops of Whey Protein
  • 12 oz milk
  • 1 piece of fruit
  • 1 tbsp natural peanut butter
  • 1/4 c oatmeal

Lunch

  • 4-6 oz of lean meat (sirloin, chicken, tuna)
  • 1c brown rice
  • 2c Vegetables

Snack

  • 2 Scoops of Whey Protein
  • 12 oz milk
  • 1 piece of fruit
  • 1 tsp natural peanut butter

Dinner

  • 6-8 oz grilled fish
  • 1c brown rice or 1 sweet potato
  • 2c steamed veggies

Bedtime Snack

  • 2 Scoops of Whey Protein mixed in water
  • 1-2 Bananas
  • 1 tbsp natural peanut butter

This sample 3000 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain.

You can also feel free to substitute approved fruits and veggies in place of the whole wheat bread.

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