A 3000 calorie meal plan is a high calorie intake plan that’s plenty more than the recommended daily intake for men or women. This type of plan is good for individuals looking to add lean muscle mass. It is also important for people athletes that burn a tremendous amount of energy during sport or other activities. These meals feature higher carbohydrates and protein meals while keeping the bad fat intake low as possible.

 A typical 3000-3500 calorie breakfast consists of a high protein and carbohydrate foods. Your first meal might account for 250-300 calories. Your post breakfast snack should include healthy carb snack such as fruit or vegetables. A 400 calorie lunch may consist a high source of protein such as salmon with green beans. A post lunch snack will typically be small but will provide another boast of protein and good carbohydrates. Dinner may include a source of vegetables, or meat to provide a good source of protein and other nutrients to your body. For example, you may eat a skinless chicken breast, a source of greens and glass of water. This may consist of 300 to 500 calories per meal. Post dinner snack may be small and may consist of a baked potato.

There are several sample meal plans available to choose from. Each plan is free and can be downloaded and printed. The formats are pdf. which can be printed on regular 8.5 by 11 inch sheet of paper.

Dietary type:

Vegetarian, gluten free, high protein, low carb, diabetic and Mediterranean

Foods included:

Meats, poultry, eggs, nuts and seeds, seafood, dark green vegetables, red orange vegetables, beans and peas, starchy vegetables, fruits, milk, cheese, yogurt, whole grains and refined grains.