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Healthy 3000 Calorie Diet Plan

A 3000 calorie meal plan is one that sees your total daily calorie intake of around 3000 calories.
2000 calorie meal plan

A 3000 calorie meal plan can be used to either gain weight or loose it depending on your current weight and daily calorie needs.

3000 calories is what you eat for the whole day and NOT in one meal, if that's even possible.

You should be aiming to eat around 6 meals a day and dividing the total number of calories for that day per meal.

3000 / 6 = 500

For this meal plan you should be aiming to eat around 500 calories per meal. This is just a rough guide and if one meal goes over then you can compensate by eating less in the next. Try to aim roughly for 500.

Here Is An Example of A Day From A 3000 Calorie Diet Plan

Breakfast

28 grams Protein powder 2 cups Skim Milk 1 1/2 cups Bran cereal, all varieties 7 tbsp Almonds, slivered 3 oz Cheddar cheese, light/low fat		A healthy breakfast with plenty of fibre. Enjoy the cheese on the side. You can add the nuts to your cereal for a bit of crunch!
Total 621 Calories

Snack

28 grams Protein powder 2/3 cup Oatmeal 1 cup Skim Milk 3/5 oz Sunflower seeds		PRE - Protein Shake + Energy Sustaining Growth Carbs Put all ingredients in a blender over ice and blend to desired consistency. Enjoy!
Total 329 Calories

Lunch

9 oz Tuna, canned in water 1/4 cup Chickpeas 1/2 cup Salsa 1 cup Rice 2 1/3 tsp Olive, Flax or Salmon Oils		Tuna & Chickpea Salad Mix tuna with chickpeas and rice, oil, a little salt, pepper, dash of vinegar or pure lemon juice, and a couple of tablespoons of chopped onion and celery.
Total 621 Calories

Snack

35 grams Protein powder 1 cup Skim Milk 2 Kiwis 2 1/2 tbsp Barley		Protein Shake with Fruit Put all ingredients in a blender over ice and blend, adding water to create desired consistency. If a blender is not available, set aside the fruit and shake up the remaining ingredients in a closed container to mix it all together, then eat the fruit on the side. Enjoy!
Total 456 Calories

Dinner

13 1/2 oz Haddock 1/4 cup Chickpeas 1/8 cup Cucumber 1/4 cup Lettuce, romaine 1 1/3 cups Rice 2 1/3 tsp Olive, Flax or Salmon Oils		Fish & Salad Brush fish with 1/3 tsp oil and season as desired. Broil fish, prepare salad with oil & vinegar dressing using the remaining oil and desired amount of vinegar. Try using some spices, like cayenne pepper and oregano to spice things up!
Total 621 Calories

Snack

28 grams Protein powder 1/2 cup Yogurt, plain, low fat 2/3 cup Oatmeal 1 tsp Olive, Flax or Salmon Oils		Late Night Protein Shake with Oatmeal Put all ingredients in a blender over ice and blend, adding milk and ice to create desired consistency. Enjoy and grow in your sleep!
Total 329 Calories

In this above example the total amount of calories is 2977. Going over or under slightly with the total number of calories is not a problem however this should be a slight amount.

Done For You Meal Plans

Take the guess work out of planning your daily diet meal plans by using these downloadable 12 week plans ranging from 2000-6000 calories per day. Including a 12 week 3000 calorie diet plan.

healthy 12 week meal plans

www.Muscle-Building-Coach.com

After you have access to these meal plans you will no longer have any excuse for not gaining muscle. Print them off and put them in your kitchen. Finally…no more guesswork. Just follow the plans and gain mass muscle!

build more muscle

You are in complete control of how much muscle you gain! Can you imagine how huge you will be when you build to the 6000 calorie meal plan!

You will build 5-10 lbs of clean, lean muscle weight in the next 4 weeks guaranteed!

You can download these meal plans for free as part of the No Nonsense muscle Building Program.

This is the same program i used during my 12 week muscle building transformation challenge.

Download Your FREE Blank Meal Planner

You can use this chart to plan your daily meals. there are spaces to write what you plan to have and what you actually had to eat.

Print off as many as you like.

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