3000-Calorie Meal Plan

While most diets are geared towards weight loss, some people struggle to keep the weight on. A 3,000-calorie diet is a high-calorie diet that can help those that need to add pounds to their frame. It is also a weight maintenance diet for active men between the ages of 19 to 50. Like any good diet plan -- even a high-calorie diet plan -- it is always important to eat a variety of foods from all the food groups to ensure you get all the nutrients you need for good health.

To fit in all the calories, you need to eat three meals and three snacks a day on your 3000-calorie diet. A healthy and balanced 3000-calorie diet includes 10 ounces of grains, 4 cups of vegetables, 2 1/2 cups of fruit, 3 cups of dairy and 7 ounces of protein foods. An ounce of grain is equal to one slice of bread or one-half cup of cooked pasta or rice, while 1 cup of vegetable equals 1 cup of cooked vegetables or 2 cups of salad greens. One cup of fresh fruit or one-half cup of dried fruit is considered 1 cup of fruit, and dairy serving sizes include one cup of milk or yogurt, or 1 1/2 ounces of natural cheese. One ounce of protein equals 1 ounce of meat, poultry or seafood, or one-half-ounce nuts or one-quarter cup of beans.

The U.S. Department of Agriculture recommends you make half your grains whole-grain. Breakfast is a good meal for whole-grains. Two cups of whole-grain cold cereal with 1 cup of nonfat milk and 1 cup of sliced cantaloupe makes a healthy breakfast option on your 3000-calorie diet.

One cup of nonfat yogurt with a small banana makes a nutritious mid-morning snack. If you're having a tough time eating all your meals and snacks, drink fluids in between meals -- rather than with them -- to leave room for food, suggests EatRight.org.

For lunch, you might enjoy a healthy stir fry made with 3 ounces of shrimp, 2 cups of mixed vegetables, such as broccoli, carrots and Chinese cabbage, with low-sodium soy sauce, and served with 1 1/2 cups of brown rice.

Keep the afternoon lows away with a high-energy snack consisting of one slice of whole wheat bread spread with 1 tablespoon of peanut butter and served with one-half cup of raisins.

A healthy dinner meal on your 3000-calorie diet might include 3 ounces of broiled pork loin with 1 1/2 cups of quinoa, 1 cup of green beans, 2 cups of mixed greens with salad dressing and one-half cup of applesauce. Including mostly lean meats helps decrease your intake of saturated fat, which helps keep cholesterol levels down.

Finish your day with a healthy snack consisting of five whole-grain crackers and 1 1/2 ounces of low-fat cheddar cheese.