A 3,000 calorie per day meal plan is appropriate for very active individuals, young males and those trying to gain weight. Choose healthy foods with nutritional value over junk foods when creating your meals to maximize health and energy.
Features
A 3,000-calorie-per-day meal plan should feature three meals and at least two substantial snacks. Plan each meal to contain between 700 and 800 calories and each snack between 300 and 450 calories.
Types of Foods
Proteins low in saturated fat, low-fat dairy, fruits, vegetables, grains and plant oils should compose most meals. Keep intake of discretionary calories like alcohol, sweets and saturated fats to 10 percent of calories, or about 300 calories per day.
Sample Meal Plan
For breakfast, have 1 cup of dry oatmeal cooked with 1 cup of low-fat milk, 1/4 cup of raisins and 1 oz. of chopped walnuts for about 710 calories. Two hard-boiled eggs and a honey-wheat bagel make a 420-calorie mid-morning snack. At lunch, eat 2 cups whole grain pasta with 4 oz. of grilled chicken breast, 1/2 cup of peas and marinara sauce. Two fig cookies on the side bring the count to 750 calories. A mid-afternoon snack of 1/2 cup of granola with a cup of plain yogurt and 1 cup of blueberries provides about 400 calories. For dinner, grill 4 oz. of salmon with a cup of brown rice and two cups of steamed vegetables for 530 calories. Enjoy two sheets of graham crackers and 4 oz. of low-fat milk for dessert for 190 calories.
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