3,000 Calorie Meal Plan Diet: Weight Gain, Benefits, And Meal Plans

3,000 Calorie Meal Plan Diet: Weight Gain, Benefits, And Meal Plans

Most people’s nutritional demands are met by a 2,000-calorie diet, which is considered typical. However, based on the level of activity, body size, and objectives, you may require more. This article covers all you need to understand about the need for a 3000 calorie meal plan diet, especially why you should do it, what meals to consume, how and how much you should consume, and a typical meal plan.

What Are Calories, Exactly?

A calorie is a unit of measurement for energy. A calorie is a metric representing the quantity of energy contained in foods & beverages. You must eat fewer calories each day than the body burns in order to lose weight.

How Often Do You Need To Eat Each Day?

The facts of the matter are based on several factors, such as your height, weight, age, metabolic health, and amount of activity, among others.

When losing weight, a common rule of thumb would be to consume 500- fewer calories in the form required to sustain your weight. It will help you lose about 1 pound (0.45 kg) of your body composition every week.

The Estimated Calorie Range That Takes These Considerations Into Account Is Listed Below.


A moderately active female between the ages of 26 & 50 requires about 2,000 calories a day to retain her weight and 1500 calories per day to lose one pound every week.

Women who exercise regularly and walk over 3 miles each day must eat at least 2,200 calories each day to control their lifestyle and 1,700 calories per week to lose one pound.

During their early teens, women’s caloric requirements grow. They require approximately 2,200 calories per day to keep fit. Women over 50 have a lower calorie demand than younger women. The average usually normal person over 50 requires 1,800 calories each day to preserve her looks and 1,300 calories to lose one pound per week.

These estimates do not include applicable to pregnant and lactating mothers because their calorie needs are significantly higher.


To maintain his weight, a reasonably sedentary male between the age of 26 and 45 need 2,600 calories each day and 2,100 calories each day to shed 1 pound every week. Active males who walked more than 3 miles each day may need a more significant 2,800 to 3,000 calorie meal plan to stay the same weight and 2,300 to 2,500 calories to shed 1 pound every week.

Young men between the ages of 19 and 25 have increased energy requirements. To control their weight, they need an aggregate of 2,800 calories a day and up to 3,000 whether they’re active. As a result, slightly overweight young men must consume 2,300 to 2,500 calories per day to lose one pound every week.

As males get older, their energy requirements decrease. Moderately active males between the age of 46 and 65 require an average of 2,400 kcal each day. An average man’s calories requirements drop to around 2,200 calories each day beyond 66 years.


Children’s calorie requirements vary greatly depending on their size, age, and amount of activity.

The standard moderately active teenagers require 2,000–2,800 calories each day, but the average toddler needs 1,200–1,400 calories each day. Even more, is required of active adolescent boys.

3000 Calorie Meal Plan

What Kind Of Person Should Stick To A 3,000 Calorie Meal Plan Diet?

Several factors, such as to determine their daily calorie requirements

Gender: At rest, women burn 5–10 percent fewer calories than men of similar height.

Age: With age, the number of calories that you burn during rest decreases.

Height: More calories you require to maintain your weight when you’re taller.

Activity: Calorie requirements are increased by exercise and activities such as yard work & fidgeting.

Adult women having daily calories needs range between 1,600 to 2,400 calories each day. In contrast, mature male’s daily calorie requirements range between 2,000 to 3,000 calories, with the lower end of the spectrum of the ranges being used for inactive persons and the upper end being for active persons.

These figures are based on formulae based on an adult woman’s and man’s average weight and height. For example, the standard woman was 5’4″ (163 cm) and tall 126 pounds (57.3 kg), although the reference guy is 5’10” weighs and tall 126 pounds (57.3 kg).

To maintain your body weight, you may need 3000 calories and more per day, based on your physique and activity level.

Although athletes have higher calorie requirements than the common public, others who engage in physically demanding industries, such as farm laborers and landscapers, may also require a high-calorie intake to stay in shape.

Conversely, suppose you exercise moderately a few times a week with limited activity in between. In that case, you probably don’t require as many calories as most people believe because exercise burns considerably fewer calories than most people think.

Can Assist You In Gaining Weight

Many people want to reduce weight, while others want to gain weight. When you consume more calories than you burn daily, you acquire weight. Three thousand calories could be more than your current calorie requirement, causing you to gain more weight, depending on your activity level & body size.

Why Would You Want To Put On Weight?

There are a variety of reasons why people want to gain weight. If their body mass index (BMI) indicates that they will be underweight, their healthcare provider and qualified dietitian may advise them to put on weight.

When you are an athlete, you might desire to acquire weight — preferably in the form of muscular mass — to improve your performance.

If you are a bodybuilder or even a powerlifter, you might want to put on weight in order to increase muscle mass and strength.

You may also be recuperating from surgical procedures and have a medical condition that raises your calorie requirement, such as infection or cancer.

Weight Increase At A Safe Rate

While there is little research on the subject, a healthy weight growth rate is 0.5–2 pounds (0.2–0.9 kg) each week. Weight gain of roughly 4.4 pounds (2 kg) a week will be achieved safely in persons with severe malnutrition.

Bloating, gastrointestinal pain and fluid retention are all common adverse effects of rapid weight gain. Unless you’re a sportsperson, these side effects could detract from your performance by interfering with your workouts and sessions.

Furthermore, rapid excess weight can elevate triglyceride levels, thus increasing the risk for heart disease. The amount of calories you would need to maintain your weight determines how quickly you acquire weight.

On a 3,000-calorie diet, someone who preserves their weights on 2,000 calories each day will gain the weight back significantly faster than someone who maintains their weight on 2,500 calories each day.

One 8-week analysis revealed that when 30 healthy persons ate 950 calories more than their weight-maintenance calories requirement, they acquired an aggregate of 11.7 pounds (5.3 kg), with 7.7 pounds (3.5 kg) of fats.

Those same volunteers would gain substantially less weight when they ate merely 500 calories more than their maintaining calorie needs for the same amount of time.

How To Stick To A 3,000 Calorie Diet Meal Plan

Carbohydrates, fats, and proteins are the three macronutrients that make up your diet. Proteins and carbohydrates have four calories per gram, whereas fat has nine.

According to the National Institutes Of Health of the National Academy’ Acceptable Macronutrient Distribution Ranges, people should consume:

  • Carbohydrates account for 45–65 percent of their calories.
  • Fat accounts for 20–35 percent of their calorie intake.
  • Protein accounts for 10%–35% of their calories.

These percentages are applied to a 3,000-calorie diet in the chart below:

  • 3,000 calories
  • Carbohydrates: 338–488 g
  • 67–117 grams of fat
  • 75–263 grams of protein

Protein intakes mainly on the upper side of the AMDR are demonstrated to prevent body fat growth due to excess calorie consumption and improve muscle mass when paired with resistance training.

On a rising diet, resistance training can encourage muscle gain rather than fat accumulation.

Consume protein before and after your workouts, including at regular intervals throughout the day, to aid muscle growth and recovery.

Ways To Eat And Foods To Stay Away From

It can be challenging to consume 3,000 calories per day from complete, unprocessed, and minimally processed food like fruits, fruits, healthy grains, good fats, and lean protein.

These meals are high in nutrients yet low in calories, causing you to consume a substantially larger quantity of food.

Conversely, heavily processed refined food, such as potato chips, bacon, candies, sugary drinks, cookies, and sweetened cereals, are very delicious and packed with calories, making it relatively easy to ingest 3,000 calories from them.

However, because these fast foods are deficient in crucial nutrients, it’s critical to acquire the majority of your calorie intake from whole nutritional meals, such as:

Animals-based protein: Salmon, turkey, chicken, lean beef, bison, or whole eggs, cuts like flank, and sirloin steak are all excellent choices.

Plants-based proteins: edamame, tofu, peas, chickpeas, and tempeh

  • Grains: quinoa, rice, oats, pasta, bread
  • Dairy products: cottage cheese, milk, Greek yogurt, and kefir
  • Oils and fats: nuts such as walnuts, almonds, olive oil, nut butter, and flax seeds such as natural peanut and almonds butter
  • Fried foods: onion rings, French fries, chicken strips, doughnuts, cheese sticks, and various other foods are available.
  • Fast food: burgers, tacos, hot dogs, pizza, etc.
  • Foods and beverages high in sugar: candy, soda, sugary baked goods, sports drinks, ice cream, sweetened tea, sweets, coffee drinks, etc.
  • Refined carbs: Desserts, chips, sweet cereals, pastries, and other baked goods

You may enjoy your favorite indulgences in moderation if the majority of your diet consists of whole, nutrient-dense meals.

Sample Menus 

This is what a five-day 3,000 calorie meal plan diet may seem like.


Breakfast consists of 1 cup (240 ml) dairies and plants-based milk, one sliced banana, and two tablespoons (33 g) peanut butter 1 cup (80 g) oatmeal. 

For Snack: 1 cup (80 gram) dried cereal, 1/4 cup (30 grams) granola, 1/4 cup (34 grams) fresh fruit, & 20 nuts mixed nuts

For Lunch: 1 cup (100 g) pasta, 3/4 cup (183 g) sour cream, 4 oz (112 g) prepared ground beef, 1 tsp breadstick, one tablespoon of butter

For Snack: 1/2 cup (70 grammes) blueberries & 1 cup (226 grammes) cottage cheese

For Dinner: 5 asparagus spear, 4 ounces (110 grams) salmon, 1 cup (100 grams) brown rice


For Breakfast: 2 cups (480 mL) dairy or plant-based milk, 1 cup (227 g) yogurt, 1 cup (140 g) berries, and two tablespoons (33 g) almonds butter blended into a smoothie

For Snack: 1 granola bars, one fruit slice, and two cheese crackers pieces

For Lunch: 1 scoop protein powder in 240 mL milk and plant-based milk

For Dinner: 1 cup (85 grams) broccoli, 4 ounces (113 grams) sirloin steak, one enormous (173 gram) jacket potato, and one tablespoon (14 gram) butter


For Breakfast: 2 cups (480 ml) dairy or plant-based milk, three whole-wheat waffles, two tablespoons (33 grams) peanut butter, one orange

For Snack: 1 ounce (28 grams) peanuts and one nut-based protein bar

For Lunch: 6-ounce glass (170-gram) 1 1/2 cup (86 grams) of cooked sweet potato chips cooked in vegetable oil, as well as a 90 percent-lean burger across whole buns with one tomatoes slice and lettuce leaf

For Snack: one cup Greek yogurt (227 grams) and one cup berries (140 grams)

For Dinner: 4 oz (112 g) roast chicken, 2 cups (84 g) rice, and 1 1/3 cup (85 g) sweet snap peas


For Breakfast: 2 cups (480 ml) milk and plant-based milk to consume 3-egg omelet with chopped onions, green and red bell pepper, & 1/4 cup (28 grams) shredded cheese

For Snack: 1 slice of the whole bread with two tablespoons (33 grams) of butter and one banana

For Lunch: 8 ounce (226 grams) tilapia fillets, 4 cups (32 grams) lentils, & 1/4 cup (30 grams) walnuts on top of a salad

For Snack: 2 aggressively eggs, sliced, on top of a combined green salad

For Dinner: 4 oz (114 g) chicken breast, green onions, ginger, parsley, and green peppers, 1/2 cups (123 g) canned tomatoes


For Breakfast: 1 apple, three whole eggs, and oatmeal 1 cup prepared with a cup of plant-based milk or dairy

For Snack: plain yogurt 1 cup with granola quarter cup and raspberries half cup

For Lunch: 1 moderate-sized sweet potato, chicken breast 6-ounce, green beans ¾ cup, and nuts 1 ounce

For Snack: chickpeas half cup of atop greens

For Dinner: A burrito bowl with 6 ounces of sliced sirloin steak, black beans half cup, brown rice half cup, 1 cup of spinach and shredded lettuce, and salsa two tablespoons 

Last But Not Least

A 3,000 calorie meal plan diet could assist you in retaining or putting on weight based on numerous characteristics, notably your exercise level and physical appearance.

The whole of less processed foods, including vegetables, fruits, healthy fats, whole grains, and lean proteins, can account for the foundation of your diet, just not all of it. Heavily processed refined meals, such as potato chips, bacon, cookies, sweets, sugary drinks, and sweetened cereals on either side, must be avoided.


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