Home Diet 3000 Calorie Diet: Benefits And Meal Plan

3000 Calorie Diet: Benefits And Meal Plan

by Antra Kamble
3000 Calorie Diet

Many people think a 3000 calorie diet plan is for weight loss! Are you too one of them? You are wrong then. Calories play a vital role in losing as well as gaining weight. This diet plan is widely followed by health-conscious people to achieve their fitness goals. In my guide, I will share all the information about what foods to eat and avoid, and a sample diet plan. Make sure you do check out its benefits and drawbacks to build a healthy lifestyle. If you are considering a 3000 calorie diet plan, then you’ve probably arrived at the right place! Let’s get started.

What Is A 3000 Calorie Diet?

3000 calorie diet plans are high-calorie diet plans which help you gain weight rapidly. This diet plan will help in building lean muscle mass. However, eating so many calories may sound a little challenging to you. But there is no need to panic! This diet plan mainly focuses on protein, healthy fats, and fruits & veggies.

Below is the chart of a 3000 calorie diet.

Meals Nos.Food Items
Meal 11 cup warm water with honey and lime juice
Meal 2Watermelon juice with Sandwich of spinach and egg whites
Meal 3Green tea
Meal 4Tuna and Leaves of Lettuce and 1 cup low-fat buttermilk
Meal 5Herbal tea
Meal 6Baked tuna with green leafy vegetables and warm low fats milk

So, without wasting any more time let us see a 3000 calorie diet plan for weight gain in detail.

7 Days 3000 Calorie Diet Meal Plan

This is a sample of 7 days easy 3000 calorie diet for you. Make sure you read each of the sections carefully to gain the maximum benefits from this diet plan.

DAY 1

In Breakfast: 4 eggs, 4 slices of whole-wheat toast, 1 avocado, any fruit of your choice.

This consists of the following nutritional benefits.

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

Post-Workout Meal: Protein shake with maca and banana

This consists of the following nutritional benefits.

  • 300 kcal
  • 25g protein
  • 50g carb
  • 0g fat

In Lunch: 1 baked potato, 4 oz chicken breast, steamed green beans.

This consists of the following nutritional benefits.

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

Snack 1: Fruit, and 1 cup of cottage cheese (low-fat or non-fat)

This consists of the following nutritional benefits.

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

In Dinner: 5 oz baked or grilled halibut / 2 medium-sized sweet potatoes, and asparagus.

This consists of the following nutritional benefits.

  • 430 kcal
  • 44g protein
  • 50g carb
  • 4g fat

Snack 2: 2 cups of granola with 1.5 cups of milk.

This consists of the following nutritional benefits.

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

DAY 2

In Breakfast: 3 cup cheerios with milk (only 2 % skimmed) and a fruit of your choice (either in cereal or on the side)

This consists of the following nutritional benefits.

  • 600 kcal
  • 20g protein
  • 110g carb
  • 8g fat

Post-Workout Meal: 2 cups Greek yogurt (non-fat, plain) with 1 banana, and 1 tablespoon honey.

This consists of the following nutritional benefits.

  • 410 kcal
  • 44g protein
  • 57g carb
  • 0g fat

In Lunch: Turkey sandwich (Add 4 to 5 slices of turkey with 2 slices of whole-wheat bread + some vegetable toppings of your choice) with a cup of non-creamy soup.

This consists of the following nutritional benefits.

  • 395 kcal
  • 35g protein
  • 53g carb
  • 7.5g fat

Snack 1: Apple with 2 tablespoons of peanut butter.

This consists of the following nutritional benefits.

  • 300 kcal
  • 8g protein
  • 32g carb
  • 8g fat

In Dinner: Chipotle Burrito with chicken or steak, rice, beans, guacamole, veggies, salsa.

This consists of the following nutritional benefits.

  • 1000 kcal
  • 50g protein
  • 130 carb
  • 30g fat

Snack 2: Peanut butter and jelly sandwich (2 slices of whole wheat bread with 2 tablespoons peanut butter, and 1 tablespoon jelly)

This consists of the following nutritional benefits.

  • 438 kcal
  • 15.7g protein
  • 60g carb
  • 20g fat

DAY 3

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

This consists of the following nutritional benefits.

  • 880 kcal
  • 69g protein
  • 52g carb
  • 60g fat

Post-Workout Meal: Protein shake with collagen powder supplement and a fruit.

This consists of the following nutritional benefits.

  • 300 kcal
  • 25g protein
  • 50g carb
  • 0g fat

In Lunch: Samurai Sam’s teriyaki rice bowl with chicken or steak, and veggies.

This consists of the following nutritional benefits.

  • 860 kcal
  • 47g protein
  • 138g carb
  • 15g fat

Snack 1: Almonds and any fruit of your choice.

This consists of the following nutritional benefits

  • 265 kcal
  • 6g protein
  • 26g carb
  • 14g fat

In Dinner: 1 cup couscous, 2-3 small turkey meatballs, and steamed or sauteed vegetables of your choice.

This consists of the following nutritional benefits.

  • 530kcal
  • 38g protein
  • 70g carb
  • 4.5g fat

Snack 2: walnuts (¼ cup) and 1 fruit of your choice.

This consists of the following nutritional benefits.

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

DAY 4

In Breakfast: 2 cup plain Greek yogurt with 1 banana, 1 tablespoon of honey, 1 cup granola.

This consists of the following nutritional benefits.

  • 710 kcal
  • 50g protein
  • 100g carb
  • 12g fat

Post-Workout Meal: Protein bar

This consists of the following nutritional benefits.

  • 270 kcal
  • 20g protein
  • 30g carb
  • 8g fat

In Lunch: turkey sandwich with veggies of your choice, a cup of non-creamy soup.

This consists of the following nutritional benefits.

  • 750 kcal
  • 48g protein
  • 110 carb
  • 13g fat

Snack 1: 4 tablespoons of hummus with veggies and 2 cup grapes.

This consists of the following nutritional benefits.

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

In Dinner: 6 oz Rotisserie chicken, 3/2 cup baked beans, baked potato, vegetable of your choice.

This consists of the following nutritional benefits.

  • 840 kcal
  • 64g protein
  • 130g carb
  • 8g fat

Snack 2: 1 cup of cherries with milk and a fruit of your choice.

This consists of the following nutritional benefits.

  • 300 kcal
  • 10g protein
  • 50g carb
  • 5g fat

DAY 5

In Breakfast: 4 whole wheat waffles with 2 cup cottage cheese, 1 banana, and 2 cups of strawberries sliced on top.

This consists of the following nutritional benefits.

  • 770 kcal
  • 40g protein
  • 110g carb
  • 9g fat

Post-Workout Meal: Protein shake with fruit.

This consists of the following nutritional benefits.

  • 300 kcal
  • 25g protein
  • 50g carb
  • 0g fat

In Lunch: 2 peanut butter and jelly sandwiches (2 slices of whole wheat bread with 2 tablespoons peanut butter and 1 tablespoon jelly).

This consists of the following nutritional benefits.

  • 876 kcal
  • 32g protein
  • 120g carb
  • 40g fat

Snack 1: 2 cup edamame in shells

This consists of the following nutritional benefits.

300 kcal

24g protein

28g carb

9g fat

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

This consists of the following nutritional benefits.

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

Snack 2: 2 oz pistachios and 1 cup of raisins.

This consists of the following nutritional benefits.

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

DAY 6

In Breakfast: 2 cup cheerios with milk (2% skimmed) and any 1 fruit of your choice.

This consists of the following nutritional benefits.

  • 500 kcal
  • 20g protein
  • 75g carb
  • 10g fat

Post-Workout Meal: 2 cups Greek yogurt (non-fat, plain) with 1 banana and 1 tablespoon of honey.

This consists of the following nutritional benefits.

  • 420 kcal
  • 44g protein
  • 57g carb
  • 0g fat

In Lunch: 2 turkey sandwiches with 2 cups of non-creamy soup.

This consists of the following nutritional benefits.

  • 800 kcal
  • 71g protein
  • 106g carb
  • 15g fat

Snack 1: Apple and almonds (46 pieces)

This consists of the following nutritional benefits.

  • 428 kcal
  • 12g protein
  • 39g carb
  • 28g fat

In dinner: Home-made tacos with ½ cup beans, sauteed veggies of your choice, shredded lettuce, ½ cup rice, 2 small whole wheat or corn tortillas.

This consists of the following nutritional benefits.

  • 730 kcal
  • 52g protein
  • 90g carb
  • 15.5g fat

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

This consists of the following nutritional benefits.

  • 438 kcal
  • 15.7g protein
  • 60g carb
  • 20g fat

DAY 7

In Breakfast: 2 cups granola with 1.5 cups of milk.

This consists of the following nutritional benefits.

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

Post-Workout Meal: Protein shake with fruit.

This consists of the following nutritional benefits.

  • 300 kcal
  • 25g protein
  • 50g carb
  • 0g fat

In Lunch: salad (lettuce or spinach), shredded carrots, 4 slices of deli turkey, 1 cheese, hard-boiled egg, 2 tablespoons dressing (oil and vinegar), and whole wheat dinner roll.

This consists of the following nutritional benefits.

  • 500 kcal
  • 32.4g protein
  • 24.5g carb
  • 30g fat

Snack 1: 2 cup edamame in shells, orange, and 1 cup almonds

This consists of the following nutritional benefits.

  • 460 kcal
  • 30g protein
  • 37g carb
  • 20g fat

In Dinner: Baked or grilled halibut (5 oz) with 3 cups of whole wheat pasta, and green beans.

This consists of the following nutritional benefits.

  • 800 kcal
  • 44g protein
  • 145g carb
  • 4g fat

Snack 2: Smoothie (2 cup orange juice, 2 banana, 3 cups frozen berries, 1 cup non-fat plain yogurt, 2 tablespoons of honey)

This consists of the following nutritional benefits.

  • 480 kcal
  • 24g protein
  • 110g carb
  • 0g fat

The above 3000 calories a day diet will help to eat 6 meals per day. 

3000 Calorie Diet Benefits

By now you have understood all about this 3000 calorie diet in detail. This diet plan also has some benefits too! Continue reading to know more.

  • For many people, this diet plan will help them to gain weight.
  • If you are a bodybuilder, then this calorie diet will help you to increase your muscle size and strength.
  • It may also help you to recover from major surgeries.
  • This diet is perfect for athletes to perform better in sports.

3000 Calorie Diet Foods

Here is the list of food for your 3000 calorie diet. These foods are divided into two categories: Foods to be added and Foods to be avoided. Let us know more about them.

Foods To Be Added

Following a 3000 calorie diet can be challenging sometimes. I have one easy solution for you. You can add the following nutritious food into your diet. Check out the list now!

  1.  Animal-based Proteins

You can include the following animal-based proteins in your diet.

  • Salmon
  • Chicken
  • Turkey
  • Bison
  • Whole eggs
  • Lean cuts of beef
  • Flank
  • Sirloin steak
  1. Plant-based Proteins

Below I have picked out the best plant-based proteins for you.

  • Tofu
  • Edamame
  • Tempeh
  • Peas
  • Chickpeas
  1. Grains

It will be relatively easy to consume the following healthy grains.

  • Oats
  • Rice
  • Bread
  • Pasta
  • Quinoa
  1. Dairy

These dairy foods are very rich in nutrients.

  • Milk
  • Cottage cheese
  • Kefir
  • Greek Yogurt
  1. Fats and oils

Below I listed down some fat-rich foods for you. Have a look at the list.

  • Almonds
  • Walnuts
  • Flax seeds
  • Olive Oil
  • Peanut Butter
  • Almond Butter
  1. Fruits

Do consider these fruits in your 3000 calorie diet.

  • Avocados
  • Berries
  • Apples
  • Bananas
  • Pears
  • Oranges
  • Grapes
  1. Vegetables

These nutrient-rich vegetables can be also considered.

  • Squash
  • Sweet potatoes
  • Peas
  • Kale
  • Peppers
  • Zucchini
  • Broccoli
  • Tomatoes
  • Cauliflower
  1. Health Supplements

Sometimes you can add supplements into this 3000 calorie diet.

  • Maca powder
  • Marine Collagen
  • Leaky Gut Supplement
  • Nootropic Stacks
  • Creatine

Foods To Be Avoided

There are some nutrient-poor foods you should avoid if you are on a 3000 calorie diet. Continue reading to know more about it.

  1. Fried Foods

  • French fries
  • Onion rings
  • Doughnuts
  • Chicken strips
  • Cheese sticks
  1. Fast Foods

  • Tacos
  • Burgers
  • Pizza
  • Hot Dogs
  1. Sweet Foods And Drinks

  • Soda
  • Candy
  • Sports drinks
  • Sugar baked goods
  • Sweetened tea
  • Ice cream
  1. Sweet coffee drinks

  • Refined Carbs
  • Cookies
  • Chips
  • Sugary Cereals
  • Pastries

3000 Calorie Diet Downsides

There are some important downsides of this 3000 calorie diet plan you must know before you start with this diet plan.

  1. Sometimes rapid weight gain may lead to uncomfortable side effects too. This may include bloating, stomach distress, and fluid retention.
  2. The above side effects can affect athlete’s workouts or practices.
  3. This diet plan increases your triglyceride levels which may raise the risk of various heart diseases.

3000 Calorie Diet Rules

A 3000 calorie diet has some basic rules that everyone needs to strictly follow. Here are the 3000 calorie diet instructions you must know.

  1. It is very important to stay within the given range to help you reach your goals faster.
  2. It is extremely important to measure your food.
  3. Make sure you eat every 2 to 3 hours a day.
  4. Remember that you should consume your post-workout meal immediately after a workout.
  5. In case you like to work out later in the day, you can move your other meals accordingly.
  6. When you do not work out, it is still okay to consume the post-workout meals.
  7. Lastly, it is very important to keep yourself hydrated throughout the day.

3000 Calorie Diet Results

A 3000 calorie diet bodybuilding plan will help you to gain nearly 0.5 to 2 pounds weight per day. You can also add some additional foods to meet your calorie and nutrients needs. The results of this diet plan also depend on several factors such as activity level and body size.

Read Also: Cereal Diet: Does It Work?

FAQ

How Much Weight Will You Gain If You Eat 3000 Calories A Day?

You may gain at least 0.5 to 2 pounds (0.2 to 0.9 kg) weight if you eat 3000 calories a day.

Is Eating 3000 Calories A Day Too Much?

Eating 3000 calories a day is not too much. It is safe as long as you are someone who wants to gain weight. 

How Much Weight Will I Gain If I Eat 4000 Calories A Day?

You may gain at least 1 to 2 pounds of weight if you eat 4000 calories a day.

How Much Weight Will I Gain By Eating 3500 Calories A Day?

You will gain 1 to 2 pounds of weight if you eat 3500 calories a day.

Read Also: What Is The Difference Between Chow Mein And Lo Mein?

Conclusion

A 3000 calorie diet is perfect for those people who are aiming to gain weight. It may help to rapidly gain weight when followed correctly. Above, I have discussed a diet plan for 7 days for you. You may find minimally processed foods such as fruits, vegetables, whole grains, and so on. I have also mentioned certain foodstuffs you must avoid or limited if you are on this diet. Remember that there are certain rules you must follow to enjoy these meals. Thus, this 3000 calorie diet will give you a helping hand in achieving your fitness goals.

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