3000 Calorie Meal Plan

This 3000 calorie meal plan is geared towards building lean muscle. I believe you can also burn fat while on this diet plan as well. The calories may be a little on the high side but the meals packed with quality protein, complex carbohydrates and essential fats.

3000 Calorie Diet Meals

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3000 Calorie Meal 1 Calories Protein Carbs Fat
2 Whole Eggs 160 14 0 10
5 Egg Whites 100 17 0 0
Bagel 210 8 42 2
Cream Cheese 50 1 0 5
Totals 520 40 42 17
3000 Calorie Meal 2 Calories Protein Carbs Fat
Cottage Cheese – 2% – 8 ounces 200 28 10 6
Almonds – 1 serving 161 6 6 14
Banana 121 1 31 0
Totals 482 35 47 20
3000 Calorie Meal 3 Calories Protein Carbs Fat
2 Chicken Breasts – 8 total ounces 255 35 0 12
Brown Rice – 1 serving 220 6 40 4
Sweet Potato 103 2 24 0
Totals 578 43 64 16
3000 Calorie Meal 4 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 10 ounces 100 10 14 0
Banana 121 1 31 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Totals 558 59 56 13
3000 Calorie Meal 5 Calories Protein Carbs Fat
Grilled Salmon – 6 ounces 348 36 0 18
Sweet Potato 103 2 24 0
Veggies/Small Salad 50 1 10 1
Totals 501 39 34 19
3000 Calorie Meal 6 Calories Protein Carbs Fat
Protein Powder – 1.5 scoops 180 33 6 3
Skim Milk – 10 ounces 100 10 14 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Totals 377 47 23 12
Calories Protein Carbs Fat
Totals 3016 263 266 97

About the 3,000 Calorie Diet Meals

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. 

This 3000 calorie meal plan can be used for:

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

Lean Mass Nutrition Plan

Chili Power MealThis 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 necessarily a mass gaining meal plan 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.

Train (and eat) with Passion,

Jason
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