3000 Calorie diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 3000 calorie diet plan

Sunday's Diet Plan

2998.2 Calories 144.1g Carbs 173.4g Fat 224.2g Protein

Meal Summary	Ingredients	Directions
Breakfast 986.4 Calories \| 56.5g Carbs \| 35.4g Fat \| 108.2g Protein 2 serving Tasty Turkey & Spinach Omelet 849.2 Calories \| 37.7g Carbs \| 35.0g Fat \| 94.1g Protein 1 cup (8 fl oz) (245 g) Nonfat yogurt 137.2 Calories \| 18.8g Carbs \| 0.4g Fat \| 14.0g Protein	Tasty Turkey & Spinach Omelet scaled to 2 serving Nonfat yogurt 245 g Nonfat yogurt	Tasty Turkey & Spinach Omelet Lightly coat a nonstick pan with cooking spray and place over medium heat. Add the onion, mushrooms, and turkey and cook for about 5 minutes. Once cooked, transfer to a plate and set aside. Mix the egg and egg whites in a bowl and pour the mixture into the pan. After a couple of minutes, you should see bubbles. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2-3 minutes or until the center of the omelet starts to look dry. Place the cheese in the middle of the omelet and spread the turkey mixture and spinach on top (in the center of the omelet). Using a spatula gently fold one edge of the omelet over. Let the omelet cook for another two minutes or until the cheese melts to your desired consistency. Slide the omelet out of the skillet and onto a plate. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
Lunch 1058.6 Calories \| 62.0g Carbs \| 76.1g Fat \| 38.1g Protein 2 serving Tomato & Basil Salad 954.4 Calories \| 34.7g Carbs \| 75.9g Fat \| 37.0g Protein 1 cup (151 g) Grapes 104.2 Calories \| 27.3g Carbs \| 0.2g Fat \| 1.1g Protein	Tomato & Basil Salad scaled to 2 serving Grapes 151 g Grapes	Tomato & Basil Salad Wash and dice tomatoes. Chop fresh basil. Peel and dice onion. Combine vinegar, oil, basil and toss to taste in a large bowl. Add tomatoes, onion, cheese and toss to coat. You can serve right away or you can let sit for about an hour in the fridge to marry the flavours.
Dinner 953.2 Calories \| 25.6g Carbs \| 61.9g Fat \| 77.9g Protein 2 plate Chicken Stir Fry 953.2 Calories \| 25.6g Carbs \| 61.9g Fat \| 77.9g Protein	Chicken Stir Fry scaled to 2 plate	Chicken Stir Fry In a small bowl, beat eggs with one tsp of water. Set aside. Heat a large skillet over medium-high heat. Add coconut oil when pan is hot. Add asparagus, red pepper, and garlic, and saute for 5 minutes, or until slightly tender. Add chicken, eggs, and olives (if desired). Cook (stirring constantly) until vegetables are slightly tender, eggs are cooked, and chicken is heated through. Season with sea salt (if desired), and top with almonds and avocado to serve.