Discover How to Eat 3000 Calories a Day by Following This Sample Meal Plan
Most people consider 2000 calories or sometimes 2500 calories standard for meeting their nutritional needs. However, depending on body size, goals, and activity levels, some people may require a high-calorie diet like a 3000-calorie diet plan. Similarly, if you’re one of those and wondering how to eat 3000 calories a day, then go through this article. Here, we’re covering a 3000-calorie sample diet plan.
Usually, athletes are the ones that need higher calories and not the general public. Similarly, people with demanding physical jobs, like farm laborers or construction workers can also try this diet plan. However, the below-mentioned 3000-calorie diet is good for building muscle mass.
Here’s How to Eat 3000 Calories a Day
Here, we’ve divided into 7 small meals, which will keep you full and active as well.
Meal 1:
- Egg Whites – 8
- Whole Egg – 1
- Uncooked Oats – 2/3 Cup
- Natural Almond or Peanut Butter – ½ Tbsp
Meal 2:
- Natural Almond or Peanut Butter – 2 Tbsp
- Wheat Bread – 2 Slices
- Strawberries – 10 to 12 pieces
Meal 3:
- Chicken – 5 Oz
- Sweet Potato – 7 Oz
- Broccoli – 2 Cup
- Olive Oil – 2 Tsp
Meal 4:
- Chicken – 5 Oz
- Brown Rice Cooked – 1 Cup
- Mixed Green Vegetables or Spinach – 3 Cups
- Avocado – 7 to 8 Slices
Meal 5:
- White Fish or Tilapia – 7 Oz
- Brown Rice – ½ Cup
- Steamed Mixed Vegetables – 1 Cup
Meal 6:
- Chopped Tomato – ½ Cup
- Low Fat Cottage Cheese – ½ Cup
Meal 7:
- Protein Shake
- Small Apple – 1
Total Calories:
- Calories – 2902
- Protein: 291 Grams
- Carbohydrates: 259 Grams
- Fat: 69 Grams
4 Key Points to Consider Before Going 3000 Calories a Day
Nutrient Dense Food
Focus on going for whole and unprocessed food items like quinoa, sweet potatoes, chicken & fish, brown rice, seeds, avocados, and nuts with various fruits & vegetables.
Large Portions
For eating 3000 calories a day, you’ll be required to go for large portions per meal instead of the usual ones and snacks.
Healthy Fats
Include sources of healthy fats like olive oil, seeds, nuts, and avocado for boosting calorie intake and hormone function both.
Protein Consumption
Make sure protein is added to every meal for muscle growth, especially when you’re planning for muscle gain.
Potential Drawbacks of Consuming 3000 Calories a Day
Unwanted Weight Gain
In case you don’t manage and eat your 3000-calorie diet carefully, you may end up gaining unhealthy weight and body fat.
Digestion Issue
Eating big portions of meals can often lead to digestion discomfort.
Nutrient Imbalance
If the diet is not planned properly, a high-calorie 3000 diet plan can lead to nutrient imbalances and a lack of some essential nutrients if you focus more on certain food items.
Closing Thoughts
Based on different scenarios like your activity level and body size, you can go for a 3000 calorie diet for gaining muscle mass or weight.
However, you need to make sure that your diet plan is on point and that you aren’t going for unprocessed food and eating whole foods most of the time, like vegetables, fruits, whole grains, lean proteins, and healthy fats. Similarly, we’ve planned one proper diet plan, which will give you a better understanding of how to eat 3000 calories a day.
