3000 Calorie Meal Plan

Turkey Sausage with Peppers Meal - 3000 Calorie Meal PlanMy 3000 calorie meal plan is geared towards building lean muscle. I believe you can also burn fat while on this diet plan.

It’s somewhat of a strict meal plan but also leaves room for some good tasting foods.

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 lean muscle muscle building meal plan.

Who is this Meal Plan For?

This meal plan is for those looking to get ripped while holding on to (or in some cases gaining) as much lean muscle as possible. If you struggle with holding body fat, this will mean sticking to clean muscle building foods and recipes 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 meal planning guide 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.

3000 Calorie Meal 1

      • 2 whole eggs
      • 5 egg whites
      • bagel
      • cream cheese
      • *optional: 2 TestoFuel capsules with meal
      • *optional: 2 Instant Knockout capsules an hour prior to first meal

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)
      • *optional: 1 Instant Knockout capsule between meals 2 and 3

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
      • *optional: 1 TestoFuel capsule with meal

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
      • *optional: 1 Instant Knockout capsule between meals 4 and 5

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)
      • *optional: 1 TestoFuel capsule with meal

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

3000 calorie meal plan

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.

These lean muscle building 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 okay 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 lean muscle building diet plan you may feel like you’re eating more food than you’re used to. 

***My advice here is to gradually increase your calories each week until you hit your daily caloric goal. 

Lean Mass Nutrition Plan

Muscle Building Meal Plans - Jason Stallworth - TheMuscleProgram

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.

Train (and eat) with Passion,


3000 calorie muscle building diet plan

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