3000 Calories A Day Meal Plan + 4 Tips To Maintain 3000 Calories Daily

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A 3000 calories a day meal plan can be difficult to follow if you have a low appetite or limited time to eat in the day, yet you are trying to eat 3000 calories a day to support your activity level and body size.

So, what are the best tips for how to eat 3000 calories a day to support muscle growth but not fat gain? What is the best 3000 calories a day meal plan, and what foods are good to include in a 3000 calories a day diet plan?

In this guide, we will discuss who should eat 3000 calories a day, tips for how to eat 3000 calories a day, healthy meal ideas, and a sample healthy 3000 calorie meal plan.

We will look at: 

  • Is 3000 Calories a Day Too Much?
  • Tips for How to Eat 3000 Calories a Day
  • Sample Healthy 3000 Calories A Day Meal Plan 

Let’s get started!

A nutritionist setting up a meal plan.

Is 3000 Calories a Day Too Much?

Before we look at how to eat 3000 calories a day and a healthy meal plan, let’s look to answer the question: “Do I need to eat 3000 calories a day bulking?”

Eating 3000 calories a day is more than most adults need regularly, according to the 2020-2025 United States Dietary Guidelines.

However, a 3000 calorie diet is fairly common for active individuals such as endurance athletes, weightlifters trying to put on mass, growing adolescents who play sports, or larger individuals with high metabolism.

Deciding whether you should follow a 3000 calorie meal plan is a matter of considering your caloric expenditure and weight goals (building muscle or bulking, maintaining your current weight, or losing weight).

To make this determination, you must consider your total daily energy expenditure or TDEE.

Essentially, TDEE is the total of four main sources of burning calories in a day: BMR, exercise, physical activity outside of planned workouts, and calories burned digesting food (called the thermic effect of food).

Then, if you want to lose weight with a 3000 calories meal plan, your TDEE should be higher than 3000 calories a day.

A notebook that reads Basal Metabolic Rate.

If your goal is weight maintenance, a 3000 calories a day meal plan is ideal if you are burning about 3000 calories a day. 

Finally, if you are trying to gain weight or build muscle, following a 3000 calories bulking diet will be helpful if your TDEE is lower than 3000 cal.

Generally, for weight loss or weight gain, you want to have about a 500-calorie difference in your energy expenditure and your diet if you primarily want to lose or gain weight by manipulating diet rather than combining exercise and diet.

With this in mind, you can determine if you should be eating 3000 calories a day; you can estimate your BMR or even your entire daily caloric expenditure with online calculators.

Tips for How to Eat 300 Calories a Day

In general, a 3000 calories diet plan is not too challenging to follow for most people as long as you have a good appetite and enough time in your day to prepare and eat meals.

Active individuals who need to eat 3000 calories a day are usually good on the appetite front, but finding the time to eat 3000 calories a day can be difficult if you have a busy schedule and spend a lot of time working out on top of your other responsibilities. 

Additionally, feeling bloated or weighed down by large, heavy meals will make exercise challenging, so a 3000 calories diet for athletes should be one that doesn’t impede your digestion, energy levels, and how your body feels when you try to exercise vigorously.

Here are some tips for how to eat 3000 calories a day to support athletic performance and muscle growth rather than fat gain.

Healthy food on a cutting board and the words balanced diet.

#1: Eat a Balanced Diet

The healthiest 3000 calories a day meal plans tend to be balanced regarding the macro ratios.

Strive to get 40 percent of your calories from complex carbohydrates, 30% from protein, and 30% from fat if you are looking for a nutrient-dense, healthy 3000 calories a day diet plan.

Bodybuilders and weightlifters often focus on maximizing lean protein in the diet and cutting carbs.

While you will need a lot of protein to build muscle, carbohydrates are also essential for not only muscle growth but also fueling your muscles for your workouts so that you can actually lift heavy enough to make gains.

Endurance athletes should change the macros to 50% of the calories from carbs, 30% from protein, and 20% from healthy fats.

Carbohydrates are crucial for supplying energy (glycogen) for longer workouts.

A person making a protein shake.

#2: Eat More Often

Snacks and smaller, frequent meals can help you eat 3000 calories daily without feeling stuffed in one sitting.

This is particularly helpful if you have a small appetite or are an athlete who needs to work meals and snacks around long workouts where you can’t have much food in your digestive system.

#3: Drink Calories

Smoothies, shakes, and milk or plant-based milk can add nutritious calories to a healthy 3000 calories a day meal plan without feeling like as much “work” to eat.

#4: Add Healthy Fats

Adding healthy fats like avocado, nuts, seeds, olive oil, nut butter, and coconut oil can be a good tip for how to eat 3000 calories a day for gaining weight or building muscle without feeling stuffed.

Fats and oils are energy dense, with 9 calories per gram vs 4 calories per gram of carbs of protein, which means that fat portions are smaller while still providing more calories.

A person drinking a protein shake.

Sample Healthy 3000 Calories A Day Meal Plan 

Here is a sample high-protein 3000 calorie a day meal plan:

Protein Shake After Waking Up: 540 calories, 42 g of protein, 49 g of carbs, 6 g of fiber, 23 g of fat

  • 30 g of whey protein powder (120 calories, 25g of protein), 2 tablespoons of peanut butter, 1 cup of reduced fat milk, one medium banana, one cup of baby spinach

Late Post-Workout Breakfast: 664 calories, 22 grams of fat, 21 grams of fiber, 13 grams of carbs, 32.5 grams of protein

  • Yogurt and granola parfait made with one cup (8 ounces) of whole milk Greek yogurt (320 calories, 20g of protein, 6 grams carbs, 7 grams of fat)
  • One cup of raspberries (64 cal, 1.5 g of protein, 14 g of carbs, 8 g of fiber), 
  • 1/2 cup of healthy granola (we recommend Bear Naked Protein Granola Honey Almond flavor) (280 calories, 15 grams of fat, 11 grams of protein, 5 grams of fiber, 29 grams of carbs)
Grilled chicken breast.

Lunch: 560 calories, 27 grams of carbs, 23.5 grams of fat, 64 grams of protein, 12 grams of fiber

  • 6 ounces grilled chicken breast (268 calories, 50 grams of protein, 5 grams of fat), 2 cups romaine lettuce, 4 cherry tomatoes, 1 cup sliced cucumber, 1 tablespoon of peanuts (52 calories, 5 grams of fat, 2 grams of protein, 2 grams of carbs), 1 teaspoon olive oil (40 calories, 4.5 grams of fat), 1 tablespoon lemon juice
  • Broccoli with hummus and sesame seeds: 2 cups of broccoli chopped, 1/4 cup of hummus, 1 teaspoon of sesame seeds (190 cal, 9 g of fat, 20 g of carbohydrates, 9 g of fiber, 11 g of protein)

Snack: 300 calories, 16g of carbs, 37g of protein, 14g of fat, 14 g of fiber

  • Small tuna salad wrap: One can of no salt added tuna (130 calories, 30 grams protein), 2 celery stalks chopped (2 grams of fiber), 1 tablespoon of Dijon mustard, 1 high protein tortilla (70 calories, 15 g of carbohydrates, 12 grams of fiber, 3 grams of fat, 7 g of protein), 1 tablespoon of avocado mayo (we love Chosen Foods!) (100 cal, 11 g of fat) 
Cottage cheese and blueberries.

Dinner: 618 calories, 31 grams of fat, 58 grams of protein, 24 grams of carbs, 8 grams of fiber

  • 7 ounces of salmon, 1.5 tablespoons of lemon juice, 1 garlic clove, 1/2 tablespoon of olive oil (350 cal, 19 g of fat, 40 g of protein, 2 g of carbohydrates)
  • Greek salad: 1/2 cup of chopped kale, 1/2 cup of chopped spinach, 1/3 cup cherry tomatoes, 1 ounce low-sodium feta cheese, 1/2 cup chickpeas, 1 tablespoon of pumpkin seeds, dressing made from 1 teaspoon of lemon juice, 1 teaspoon of Dijon mustard, and 1 teaspoon of extra-virgin olive oil (268 calories, 22g of carbs, 18g of protein, 12g of fat)

Snack: 350 calories, 20 grams of carbs, 12 grams of fat, 37 grams of protein, 5 grams of fiber

  • 1 cup of low-sodium cottage cheese (180 calories, 1 gram fat, 12 g carbs, 28 grams protein) with 1/4 cup blueberries (20 calories, 5 grams of carbs 3 grabs fiber) and 3 tablespoons of pumpkin seeds (150 calories, 3 g carbs, 2 g fiber, 11g fat, 9 grams protein) 

Total: 3032 calories, 225g w egg of carbs, 270 grams of protein, 115 grams of fat, 58 grams of fiber

You can find some of the best nut butters to add to the healthiest 3000 calorie meal plan here

Almond butter.
Photo of author
Amber Sayer is a Fitness, Nutrition, and Wellness Writer and Editor, as well as a NASM-Certified Nutrition Coach and UESCA-certified running, endurance nutrition, and triathlon coach. She holds two Masters Degrees—one in Exercise Science and one in Prosthetics and Orthotics. As a Certified Personal Trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well. In her free time, she likes running, cycling, cooking, and tackling any type of puzzle.

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