Sample 3000 Calorie Per Day Keto Diet Plan

This 3000 calorie keto meal plan is for someone who is on the Keto nutrition plan but still wants to consume enough calories to maintain or add mass.  This Keto 3000 calorie diet aims to keep you in the ratio of:

Keto 3000 Calorie Per Day Diet Plan Macros:
75% Fats
20% Protein
5% Carbs

*depending on brands of what you choose for each item below, this Keto meal plan should keep you under 50g of carbs.  Probably closer to 25 depending on your brand of nut butters and cheese choices.

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

This keto meal plan is not a collection of recipes, but more of a guideline of what to eat and when.  I have also found that having a base understanding of what you can eat, when, and how much will help keep you on a keto eating plan when you don't have time to prepare an entire recipe that contains 30 ingredients that you probably don't even have in your house.  So use this keto diet plan as a base, and then fill it in with actual keto recipes as time allows.

Sample 3000 Calorie Per Day Keto Diet / Meal Plan


  • 3 Whole Eggs + 3 Egg Whites
  • 4 oz protein (ham, bacon, beef)
  • 2 tbsp coconut oil


  • 1 Scoops of Whey Protein Isolate + 1/4c heavy cream


  • 4-6 oz of lean meat (sirloin, chicken, tuna)
  • 3 tbsp coconut oil
  • 3oz low carb cheese


  • 2 Scoops of Whey Protein Isolate + 1/4c whipping cream
  • 1 tbsp almond butter


  • 6-8 oz grilled fish
  • 3 tbsp coconut oil
  • 2c steamed veggies

Bedtime Snack

  • Almonds
  • Cheese
  • Lunch Meat

This sample 3000 calorie meal keto 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.