3,000 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight gain as a primary goal, 3,000 calories falls on the lower end of a total caloric intake for what may be needed to reach this goal.

But what does a 3,000 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 3,000 calorie diet, as well as provide you with a printable 3,000 calorie diet plan.

Please note: This is just a day’s example of a 3,000 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 3,000 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 3,000 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric surplus that encourages weight gain.

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.

Is 3,000 Calories a Day Healthy?

A well-planned 3,000 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a higher level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

2,700 Calorie Meal Plan
2,800 Calorie Meal Plan
2,900 Calorie Meal Plan

Printable 3,000 Calorie Meal Plan

We have created a printable version of a 3,000 calorie meal plan for you to download, use and enjoy.

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 3,000 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 3,000 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie surplus necessary in promoting weight gain. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 3,000 calorie meal plan:

Provides 2,988 kcal, 202g Protein (25%), 331g Carbs (44%), 103g Fat (31%) per day.


Apple and Pear Power Porridge

Calories and Macros

799 Calories
50.5g Protein (24%)
129g Carbohydrates (62%)
13g Fat (14%)


60 grams Oats
40 grams Vanilla Whey Protein (80%)
300 ml Almond Milk
1 Apple
1 Pear
5 tsp Honey
4 tbsp Greek Yogurt (whole milk)


Step 1: Peel and roughly chop the apple and pear into bite-size cubes and place in a saucepan with a tablespoon of cold water and half the honey.

Step 2: Place on the hob over a medium heat and bring to heat for about 10 minutes allowing the fruit to get tender.

Step 3: In another pan, place the milk and bring to a simmer.

Step 4: Stir the oats, the protein powder, and a pinch of salt into the milk and allow to simmer until the oats have creamed up nicely (add water if necessary to bring to desired consistency). Then, stir in the yogurt.

Step 5: Bring the oats off the hob and stir in the remaining honey.

Step 6: Stir in 2/3 of the fruit mix and then serve in a bowl with the remaining fruit mix on top!


Avocado Spice Chicken Sandwich

Calories and Macros

865 Calories
55g Protein (25%)
74.8g Carbohydrates (34%)
40.5g Fat (41%)


150 grams Chicken Breast
4 slices Whole Grain Bread
1 Tomato
1 Avocado
1/2 tsp Red Pepper Flakes
1/2 tsp Cumin Powder
2 tsp Olive Oil
4 leaves Romaine Lettuce
1/4 tsp Paprika
1/2 tsp Garlic Powder
1/4 tsp Sea Salt
1/4 tsp Black Pepper
1/4 Red Onion


Step 1: First of all! Flatten your chicken breast and then marinate it in the olive oil and all spices for as long as possible (up to one hour). When ready to cook, place under a medium heat grill and allow to cook through! 

Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).

Step 3: Slice the red onion, tomato and, avocado and get them ready for action.

Step 4: As soon as your chicken is cooked through, layer all ingredients in whatever order you see fit. We personally went with lettuce, chicken, tomato, onion, avocado, with another lettuce leaf on top!


Bossy Buffalo Chicken Wraps

Calories and Macros

883 Calories
56.1g Protein (25%)
88.2g Carbohydrates (39%)
36.6g Fat (36%)


150 grams Chicken Breast
3 Whole Wheat Tortillas
30 grams Greek Yogurt (whole milk)
1/2 tsp Chilli Powder
40 grams Sun-Dried Tomatoes
1 1/2 tsp Olive Oil
1 stalk Celery
1/2 Avocado


Step 1: First, dice the chicken and place in a bowl along with the olive oil, chili powder, and a little salt and pepper.

Step 2: Heat a frying pan over a medium heat and add the chicken mix

Step 3: While the chicken cooks into something special, slice your avocado, celery, and sun-dried tomatoes and set aside.

Step 4: Once the chicken has cooked through, layer on top of the tortillas along with the avocado and sun-dried tomatoes. Then do a little wrap.

Step 5: Serve with a dollop of Greek yogurt on the side!

Snack 1

Egg and Tuna with Honey Mustard

Calories and Macros

267 Calories
19.6g Protein (30%)
23g Carbohydrates (35%)
10.6g Fat (36%)


1 tsp Butter (unsalted)
1 slice Whole Grain Bread
10 grams Arugula (rocket)
40 grams Canned White Tuna
1 tsp Honey
1 tsp Dijon Mustard (whole grain)
1 Egg
1/4 Onion


Step 1: To start, boil the egg according to your preference.

Step 2: Toast the bread and spread with the butter.

Step 3: Layer the toast with rocket, tuna, and sliced eggs.

Step 4: In a small bowl, mix the honey and mustard, then drizzle over the egg.

Step 5: Top off with the onion. Don’t forget to season with salt and pepper!

Snack 2

Vanilla Protein and Refreshing Watermelon

Calories and Macros

174 Calories
19.6g Protein (44%)
17.2g Carbohydrates (42%)
2.9g Fat (15%)


15 grams Vanilla Whey Protein (80%)
200 ml Milk (1% fat)
90 grams Watermelon


Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the watermelon on the side!

This snack is one in a melon…

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