3000 Calorie Meal Plan
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There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan.
Each day has roughly 3000 calories.
This meal plan is intended as an example, and it is not intended as medical advice.
Consult your doctor before making decisions about your health.
Below is an example meal plan made for a diet of 3000 calories a day. This meal plan could be helpful to follow for anyone looking to bulk up and build muscle. It's important to still eat a clean and healthy diet while trying to gain weight. Following a meal plan and doing meal prep can help to ensure you stay on track with that. If you are looking for a more custom meal plan, with your own choice of macros and calories per day, get the Prospre app.
Day 1
Breakfast: 573 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Combine all ingredients in blender and blend until smooth.
Main: 694 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
- Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
Main: 507 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Snack: 458 Cal
- Add cereal and milk to a bowl
- Remove the peel and pit the slice and enjoy
- Remove stem and wash before eating
Snack: 394 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
- Slice cantaloupe according to preference and enjoy.
Snack: 380 Cal
- Pour milk into glass and enjoy.
- Eat out of package as a snack or add as a topping to any salad.
Day 2
Breakfast: 518 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Combine all ingredients in blender and blend until smooth.
Main: 476 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
Main: 696 Cal
- Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
- Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
- Wash, slice or chop and enjoy.
Snack: 423 Cal
- Spread peanut butter onto cracker with a butterknife and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 484 Cal
- Add cereal and milk to a bowl
- Remove the peel and pit the slice and enjoy
- Remove stem and wash before eating
Snack: 414 Cal
- Pour milk into glass and enjoy.
- Eat out of package as a snack or add as a topping to any salad.
Day 3
Breakfast: 509 Cal
- Pour milk into glass and enjoy.
Main: 828 Cal
- Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
- Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
- Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
- Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Main: 378 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Snack: 622 Cal
- Add cereal and milk to a bowl
- Combine all ingredients in blender and blend until smooth.
Snack: 378 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Eat out of package as a snack or add as a topping to any salad.
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Snack: 345 Cal
- Put Cheerios in a bowl add milk.
- Remove stems, wash and enjoy.
Day 4
Breakfast: 552 Cal
- Add cereal and milk to a bowl
Main: 681 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
Main: 553 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Mix ingredients in bowl and serve.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
- Wash, slice or chop and enjoy.
Snack: 599 Cal
- Combine all ingredients in blender and blend until smooth.
- Wash with warm water before eating
Snack: 300 Cal
- Dip crackers into hummus and enjoy.
Snack: 290 Cal
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Day 5
Breakfast: 474 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
- Place a non-stick frying pan on stovetop and set to medium heat.
- Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
- Add to salads, granola, smoothies, or toast.
- Eat out of package as a snack or add as a topping to any salad.
Main: 588 Cal
- Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
- Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
- Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 733 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
Snack: 346 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Snack: 285 Cal
- Pour milk into glass and enjoy.
Snack: 528 Cal
- Add cereal and milk to a bowl
- Remove the peel and pit the slice and enjoy
- Remove stem and wash before eating
Day 6
Breakfast: 509 Cal
- Pour milk into glass and enjoy.
Main: 537 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Main: 498 Cal
- Preheat oven to 400°F.
- Toss chicken breasts with oil and seasonings of choice.
- Place on a lightly greased pan and bake 22-26 minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Preheat oven to 375 degrees.
- Place cauliflower in a large mixing bowl, and pour on enough olive oil to coat. Use 1 tsp for best nutrient accuracy.
- Shake salt and pepper into the bowl and toss gently until evenly coated.
- Lay cauliflower pieces out on a baking sheet, and drizzle any remaining oil from the bowl on top.
- Bake, turning once, until caramelized on edges and tender, 20 to 30 minutes.
- Serve warm or at room temperature, as a side dish.
Snack: 484 Cal
- Add cereal and milk to a bowl
- Remove the peel and pit the slice and enjoy
- Remove stem and wash before eating
Snack: 363 Cal
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Snack: 549 Cal
- Combine all ingredients in blender and blend until smooth.
- Remove stems, wash and enjoy.
Day 7
Breakfast: 323 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
- Remove stem and wash before eating
Main: 581 Cal
- Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
- Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
- Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
Main: 818 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Mix ingredients in bowl and serve.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 693 Cal
- Add cereal and milk to a bowl
- Combine all ingredients in blender and blend until smooth.
Snack: 323 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
- Pour milk into glass and enjoy.
Snack: 290 Cal
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Poultry Products
Soups, Sauces, and Gravies
Sausages and Luncheon Meats
Fruits and Fruit Juices
-
Apple (1 cup, quartered or chopped)
-
Banana (2.77 cup, mashed)
-
Dried Cranberries (1 cup)
-
Grapes (30 grape)
-
Orange (2.69 cup sections, without membranes)
-
Pear (6.11 cup, slices)
-
Pineapple (3.18 cup, chunks)
-
Raisins (0.26 cup, packed)
-
Strawberries (2.8 cup, halves)
-
Strawberries (4.58 cup, thawed)
-
Clementines (2 fruit)
-
Yellow Onion (2.29 oz)
-
Honeydew Melon (4.38 cup, diced (approx 20 pieces per cup))
-
Mango (2.65 cup pieces)
-
Berries (0.95 cup, halves)
-
Avocados (2.93 cup, cubes)
-
Watermelon (3.69 cup, balls)
-
Cantaloupe (0.99 cup, balls)
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Legumes and Legume Products
Baked Products
Cereal Grains and Pasta
Breakfast Cereals
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