3000-Calorie Meal Plan: Full Day Menu
Three 3,000-calorie menus with 170 g of protein over 6 meals, for hard gainers or people who train a lot. Big portions, ordinary food.
The numbers
- Calories
- 2,981 kcal
- Protein
- 173 g
- Carbohydrates
- 370 g
- Fat
- 95 g
- Fibre
- 45 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Tall, very active men or "hard gainers" who cannot gain weight eating little.
How to follow it
- Do not skip the evening snack: it makes a difference to the daily total.
- Use calorie-dense foods: peanut butter, oats, nuts, olive oil.
- Track your weight weekly and adjust by 200 kcal at a time.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Egg whites330 g · 10 pcs
- Tuna canned in water (drained)280 g
- Chicken breast (grilled)270 g
- Lean ground beef 90/10 (cooked)160 g
- Shredded chicken (cooked)120 g
- Lean ham (sliced)20 g
Dairy
- Skim milk300 ml
- Greek yogurt (plain, nonfat)270 g
- Cottage cheese (2% fat)210 g
Grains, bread and cereals
- White rice (cooked)1 kg
- Rolled oats (dry)240 g
- Whole-wheat bread180 g
- Granola30 g
Vegetables and roots
- Sweet potato (baked)1.1 kg
- Broccoli (steamed)240 g
- Zucchini (cooked)120 g
- Romaine lettuce120 g
- Cucumber120 g
- Cabbage120 g
- Tomato120 g
Fruit
- Tangerine / mandarin360 g · 3 pcs
- Banana350 g · 3 pcs
- Apple270 g · 2 pcs
- Pear240 g · 2 pcs
- Orange180 g · 2 pcs
Pantry
- Olive oil100 g
- Cashews90 g
- Peanut butter50 g
- Butter30 g
- Pea protein powder30 g
- Peanuts (dry-roasted)30 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (man, 30, 178 cm, 82 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Who needs 3,000 calories a day?
Tall men, people with physical jobs or heavy training, and hard gainers. For most sedentary people, 3,000 kcal would lead to fat gain.
How do I eat 3,000 calories without feeling sick?
Split it into 5–6 meals, use calorie-dense drinks (milk, smoothies) and foods such as peanut butter and oats. Increase gradually, 200–300 kcal a week.
What are the macros of this diet?
On average 2,981 kcal a day, with 173 g of protein, 370 g of carbs, 95 g of fat and 45 g of fibre.
How many meals does this menu have?
6 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner, supper. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
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2,800 kcal · 165 g protein · 5 meals
2500-Calorie Meal Plan: Full Day Menu
2,500 kcal · 160 g protein · 5 meals
High-Protein Meal Plan Without Protein Powder
2,500 kcal · 160 g protein · 5 meals
2200-Calorie Meal Plan: Full Day Menu
2,200 kcal · 150 g protein · 5 meals
2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals
Cutting Meal Plan (2,100 kcal, High Protein)
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