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Healthy Diet Plans >>
Calories Burned >>
3000 Calorie Diet Plan |
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3000 Calorie Diet Plans for High Calorie Requirement
Active people need more calories and proteins compared to people living a sedentary lifestyle.
Besides athletes, tall and large individuals also have a high calorie requirement.
The 3000 calorie diet plan mentioned here will help you make correct choices to meet your daily calorie requirement.
Group I (Carbohydrates)
• 2 servings cooked cereals
• 1 medium size bagel
• 1 ½ English muffins
• 2 ounce pita bread
• 2 slices whole grain bread
• ½ cup uncooked oatmeal
• 3 pancakes or 2 pancake with 2 table spoon syrup
• 4 cup popcorn
• 4 medium size Pretzels (approximately 2 inch each)
• 1 cup cooked rice
• 1 medium cooked potato
• 1 medium cooked sweet potato
• 1 cup of cooked whole wheat pasta
• 1 cup of cooked peas or corn or winter squash with 1 teaspoon butter
Group II (Proteins)
• 1 cup cooked lentils, beans, sprouts or any other pulses and legumes
• 2-8 oz Skim cow’s milk or skim soya milk
• 2 cups fat free or low fat yoghurt
• ¾ cup fat free or low fat cottage cheese
• 3 oz cooked turkey without skin
• 3 oz cooked chicken without skin
• 3 oz cooked salmon or tuna or mackerel or sardine or any other white fish
• 5 egg whites
• 3 oz cooked shrimps, scallops or clams
• 1 scoop whey protein isolate or 1 scoop egg white protein supplement or 1 scoop soy protein for people with excess protein needs.
Group III (Fruits and Vegetables)
• 1 apple
• ½ grapefruit
• 4 oz fruit juice
• 1 orange
• 1 cup melon
• 1 small banana
• ¼ cup pineapple
• ½ cup grapes
• ½ cup berries
• ¼ cup raisins
• 4 halves dried apricots
• 2 cup cooked carrots
• 2 cup cooked broccoli
• 2 cup cooked cauliflower
• 2 cups cooked asparagus
• 2 cup cooked spinach
• 2 cups cooked summer squash
A Sample 3000 Calorie Diet
Breakfast: Choose 1 and ½ food from each group.
Mid Morning Snack: Choose one food each from group I and III and ½ the amount of food from group II.
Lunch: Choose 1 and ½ food from each group.
Evening Snacks: Choose one food each from group I and III.
Dinner: Choose 1 food from each group.
P.M Snack: Choose one food each from group I and III and ½ the amount of food from group II.
NOTE: There is no separate group made for fats and oils.
This 3000 calorie diet plan will provide approximately 66-71 gm fat on daily basis.
Jams, jellies, sugar, fats, butter, mayonnaise, peanut butter or hydrogenated fat will add more calories to your diet, so you will need to cut down calories from other groups. For example if you add 1 tablespoon butter to your lunch then you will need to reduce the food from group I by half. This will ultimately lead to elimination of valuable carbohydrates and the resultant high fat in the diet can cause many other health problems.
So it’s wise to choose low fat options like less fat used while cooking a vegetable or fish and preferably using low fat cuts of meat and low fat dairy products. However you can add essential oils in the form of flaxseeds, sunflower seeds, walnuts, soybeans and fish.
Remember to make these dietary changes on a gradual basis as too many changes when followed suddenly can make you feel like you are on a ‘DIET’. These healthy changes should be your permanent lifestyle changes. This means, you should be able to follow this diet plan on most of the days for the rest of your life. |
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