3000 Calorie Meal Plan

My 3000 calorie meal plan is geared towards building lean muscle. I believe you can also burn fat while on this diet plan. The calories may be a little on the high side but the meals are packed with quality protein, complex carbohydrates and essential fats. It’s pretty close to the perfect meal plan.

Turkey Sausage with Peppers Meal - 3000 Calorie Meal Plan

Who is this Meal Plan For?

This meal plan is geared more towards those looking to get ripped while holding on to (or even gaining) as much lean muscle as possible. If you struggle with holding body fat, this will mean sticking to clean foods and minimum cheat meals.

    • Gain lean muscle
    • Enhance body composition
    • Lose fat without eating into muscle
    • Encourage healthy eating habits

3000 Calorie Meals

Below you’ll find an example of six meals per day for this meal plan. This is designed to keep a constant flow of nutrients in your body so that you have energy throughout the day and to support muscle recovery.

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3000 Calorie Meal 1

      • 2 whole eggs
      • 5 egg whites
      • bagel
      • cream cheese

520 calories, 40 g protein, 42 g carbs, 17 g fat

3000 Calorie Meal 2

      • cottage cheese (2%, 8 oz)
      • 1 serving of almonds
      • banana (or apple)

482 calories, 35 g protein, 47 g carbs, 20 g fat

3000 Calorie Meal 3

      • 2 chicken breasts 8 oz
      • 1 serving of brown rice
      • sweet potato

578 calories, 43 g protein, 64 g carbs, 16 g fat

3000 Calorie Meal 4

      • 2 scoops of whey protein
      • almond milk 10 oz
      • banana
      • natural peanut butter 1 tbsp

558 calories, 59 g protein, 56 g carbs, 13 g fat

3000 Calorie Meal 5

      • grilled salmon 6-8 oz
      • 3 red potatoes
      • cup of veggies (or green beans)

501 calories, 39 g protein, 34 g carbs, 19 g fat

3000 Calorie Meal 6

      • 1.5 scoops of whey protein
      • almond milk milk 8 oz
      • natural peanut butter 1 tbsp

377 calories, 47 g protein, 23 g carbs, 12 g fat


3,016 calories, 263 g protein, 266 g carbs, 97 g fat


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6 Meals Per Day

As you can see, this diet plan consists of 6 meals per day. This keeps your metabolism up and you shouldn’t feel hungry throughout the day. Eating six meals per day also gives your body a constant supply of nutrients which helps increase protein synthesis.

The meals are healthy which usually means they’re less calories. The goal here is to gain lean muscle while burning body fat, or at least preventing the gain of unwanted fat. The process may seem gradual but the long-term results on your physique will be astounding.

There’s no junk food in any of the meals. However, you would be ok throwing in a cheat meal here and there depending on your fitness and physique goals.

3000 Calorie Diet Goals

With 3000 calories per day you should be able to pack on some quality muscle. At the same time, you should be able to still burn body fat as the types of foods you’ll be eating will boost your metabolism. If you’re not used to this type of diet plan you may feel like you’re eating more food than you’re used to. 

Lean Mass Nutrition Plan

This 3000 calorie diet plan consists of six moderately-sized meals. Again, since you’re eating high quality foods you’ll probably find yourself consuming more as these foods contain less calories.

You may even find it difficult to eat this much or this often. One tip that makes following this diet plan easier is to prepare your meals ahead of time.

This isn’t a meal plan for weight loss. This isn’t a mass gaining meal plan either, as you’d probably need more calories to gain substantial muscle mass. However, you can get big and ripped from this 3000 calorie diet plan.

If your goal is to put on some muscle yet you also want to keep your body fat in check, this may be the perfect meal plan for you. Your gains may not come as quick but you should gradually put on more muscle. With that, you should also be able to keep the fat off.

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Muscle Building Meal Plans - Jason Stallworth - TheMuscleProgram


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