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.

High Calorie Diet:

If you are planning to go an a high calorie diet for weight gain, you must plan and include certain foods into your menu daily. A high calorie and high protein diet is a diet that is high in both calories and protein.


Such a diet may be recommended if you are not getting enough protein. You may even choose to embark on such a diet if you wish to put on weight. Remember that some high calorie foods contain a large amount of fat.


These are the foods you should include in your high calorie diet plan if you wish to see results and weight gain. Here is a list of some foods that contain high calories:-

• Breads and cereals: oatmeal or wheat cereals prepared with milk.
• Granola or other cereals which have dried fruit in them.
• Vegetables that have been prepared with added fat
• Fried vegetables
• Fried meats
• Soups- creamed and meat soups
• Sauces
• Casseroles
• Milkshakes
• Bacon
• Cream cheese
• Sour cream and so on.

3000 Calorie Diet:

Most people go on a healthy 3000 calorie diet meal plan to gain weight and to build muscle as well. You will need to prepare your body for this extra calorie intake by adding calories slowly. It is also important to note exactly what you are eating. Foods that are high in fat and sugar will only add to weight around your waist line which is not the purpose of your 3000 calorie diet. It is far better to concentrate on calorie rich foods that are full of nutrients as well. For carbohydrate intake, choose, whole grains. For protein, lean meats and for healthy fats, nuts and oils.

3000 Calorie Diet Plan:

A 3000 calorie diet plan is used by people who wish to gain weight. It is also used by people who wish to increase their body mass. Such a meal plan is appropriate for extremely active young people and athletes as well. Eating 3000 calories a day is difficult for most people as this requires a large amount of food. Perhaps the easier way to do this is to incorporate six small 500 calorie meals per day. This means you will have to each such a meal every three hours. Alternatively you can have three 850 calorie meals and two 225 calorie snacks. Stick to the staples that are a part of a diet: healthy fats, lean meats and dense carbohydrates. Eat real foods and not supplements. Foods that offer a lot of nutrition and calorie density should be a part of this meal plan. Choose monosaturated fats over trans fats and saturated fats.

• Eat smaller and more frequent meals.
• If you decide to drink a shake or a supplement, have it in between meals.
• Add whole milk or cream and sugar to your tea and coffee to get those extra calories.
• Add cheese, sour cream, oil or butter to your vegetables.
• Add calories to meat and potatoes by making gravies and sauces with them.
• Healthy but high calories foods include nuts, bananas, pure fruit juices, peanut butter, dressings, yogurts, pasta, butter and margarine and so on.
• The secret to consuming calories is to choose calorie dense foods.
• Fruits have a higher calorie density than most vegetables. Include them in your diet plan.
• Whole grains, cereals, beans, potatoes are complex carbohydrates which have higher calorie density.
• Supplement your diet with protein supplements. A whey protein shake or a soy protein shake can help to increase your overall calorie intake.

Hgh Calorie Diet Plan

A high protein and a high calorie diet plan may be advised if you suffer from certain health conditions or if you are simply not getting enough protein or calories. Certain health conditions like AIDS, cancer, burns, trauma, weight loss, malnutrition and HIV increase your body’s need for proteins and calories. Such a diet also helps you recover if you have recently undergone any kind of major surgery. Foods which are high in both protein and calories include potatoes that have been made with added fat such as whole milk, butter or margarine, croissants, muffins, canned fruit(in syrup) or dried fruit, whole milk and products made out of whole milk, soups and sauces and so on. The following foods will add protein to your diet: cheese, eggs, ice cream, nuts, beef, pork, chicken, fish, tofu and so on. You can always increase the amount of calories in your diet by adding sour cream, mayonnaise, whipping cream, heavy cream, butter or margarine to the dish you are preparing.

3000 Calorie Diet Menu:

A 3000 calorie diet menu is most applicable for energetic young people, in particular for healthy adolescent and adult males. Such a diet is very high in calories and should include three well balanced meals and two to three snacks each day. Even if a 3000 calorie diet menu seems like a lot of food, pay attention to the portions you are eating. Including high calorie foods like nuts, treats, trail mix and so on could lead you to put on extra calories, if you are not careful. A sample breakfast could be oats with two hard boiled eggs and fruit. Lunch could be a whole wheat bun with roasted sweet potatoes. Baked salmon or baked chicken, brown rice, a salad with an olive oil dressing would be a good choice for dinner.

High Calorie Diet To Gain weight

A high calorie diet to gain weight should be a healthy one. It should consist of a balanced meal plan with the right amounts of proteins, healthy fats and carbohydrates in each meal. The amount of calories you should eat to gain weight depends on your current weight. It is not possible to go on a high calorie diet without gaining any fat; therefore it is a must to eat plenty of protein as well. Protein is important to build muscle and the calories from protein are not stored as fat in your body. Be consistent with your diet if you wish to see results. Do not just stuff yourself with food as this will lead to excessive weight gain, even more than you require.

3000 Calorie Diet

The 3000 calorie diet is most beneficial to people who may either be underweight or who are looking to increase their body mass and build muscle. Eating 3000 calories a day is no easy task, as it amounts to a considerable amount of food. Moreover, the person needs to have a clear understanding of the ratio between proteins, carbohydrates, and fats that is being consumed. This would need to be properly maintained in order to build muscle and not excess fat. It is important to realize that foods that have a high sugar or fat content simply add useless calories that would only serve to increase the size of your waist. It is equally important to make sure you properly prepare your body to each phase of the diet.

Most feel that the simplest way to consume 3000 calories is to make sure the diet schedule requires you to consume 6 small 500-calorie meals a day. According to this practice, it would require you to have a meal every 3 hours. When adopting this diet schedule, it would helpful to prepare several meals in advance and store it in containers in the refrigerator. This would help you save time in having to prepare 6 meals through the day, on a daily basis. It is equally important that you pay close attention to nutritional labels of the foods you purchase. Overtime, this will help you to customize your meal according to your specific tastes, while still keeping to healthy options in your 3000 calorie diet. In addition, as per the 3000 calorie diet, it is acceptable to eat breakfast in the evening and lunch or dinner meals can be eaten for breakfast, thus, there is no restriction on the type of meal to be consumed at a specific time.

When adopting the 3000 calorie diet, you should make sure that your diet has a small amount of protein in every meal. Since the body is capable to absorbing and digesting only 60 grams of protein in each meal, it is important that you don’t cram protein in one meal, instead space it out over the 6 meals. Foods high in protein include eggs, fish, poultry, meat, and dairy products. It is beneficial to eat natural and fresh fruits and vegetable, avoid preservatives or vegetables or fruits that have been in storage for a long time. You should also include a small amount of vegetable fat, like nuts and seeds, in your diet as this keeps your skin and nerves healthy. It is crucial that you consume a lot of water throughout the day.

There are a few foods that you should avoid, like fast foods and fried chips. These usually have a high sugar or fat content, which will prove counteractive to the final outcome of the diet. It would be beneficial to remove most of the fat from meat or lean cuts that you include in your diet. You should avoid consuming carbonated drinks or alcohol, as they have high sugar content. Equally important is to restrict the amount of salt and seasoning that you add to your salads.