3000 Calorie Meal Plan

for Muscle Building and Weight Gain

Here's a 7-day sample week with three meals and a snack a day, averaging 2,967 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 3000 Calorie Meal Plan

This 3000 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,967 Calories, with 185g protein, 107g fat and 348g carbs (including 55g of fiber).

Use this 7-day plan in my account

Is 3000 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 3,000 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 3,000 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 1,350 Calories over maintenance, or roughly 2.7 lb gained a week. That's faster than most people want to gain.
Same woman, works out 3 to 4 times a week1,890About 1,110 Calories over maintenance, or roughly 2.2 lb gained a week. That's faster than most people want to gain.
Man, 35, 5'10", 180 lb, desk job2,110About 890 Calories over maintenance, or roughly 1.8 lb gained a week. That's faster than most people want to gain.
Same man, works out 3 to 4 times a week2,420About 580 Calories over maintenance, or roughly 1.2 lb gained a week. That's faster than most people want to gain.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 2900 Calorie Meal Plan or the 3100 Calorie Meal Plan.

Browse Other 3000 Calorie Diet Plans