FLEXFITNESS

3000-Calorie Meal Plan

 While most diets are geared towards weight loss, some people struggle to keep the weight on. A 3,000-calorie diet is a high-calorie diet that can help those that need to add pounds to their frame.

It is also a weight maintenance diet for active men between the ages of 19 to 50. Like any good diet plan -- even a high-calorie diet plan -- it is always important to eat a variety of foods from all the food groups to ensure you get all the nutrients you need for good health.

 If you intake 3,000 calories per day and you are burning 2500 calories per day(e.g. From regular activities plus any exercise regimen you may be doing), you will gain one pound a week; two pounds a week will be gained if you are burning 2,000calories per day and eating 3,000 calories per day.

3000 calorie meal 1	Calorie	Protein	Carbs	Fat
2 Whole Eggs	160	14	0	10
5 Eggs Whites	100	17	0	0
Bagel	210	8	42	2
Cream Cheese	50	1	0	5
TOTALS	520	40	42	12

3000 calorie meal 2	Calorie	Protein	Carbs	Fat
Cottage Cheese- 2% -8 ounces	200	17	10	6
Almonds -1Serving	161	8	6	14
Banana	121	1	12	0
TOTALS	482	35	47	20

3000 calorie meal 3	Calorie	Protein	Carbs	Fat
chicken Breasts – 8 total ounces	200	17	10	6
Brown Rice -1 Serving	161	8	6	14
Sweet Potato	121	1	4312	0
TOTALS	482	35	47	20

3000 calorie meal 4	Calorie	Protein	Carbs	Fat
Protein Powder -2 scopes	200	17	10	6
Skim Milk -10 ounces	161	8	6	14
Banana	121	1	4312	0
Natural Peanuts Butter -1 tablespoon
TOTALS	482	35	47	20

3000 calorie meal 5	Calorie	Protein	Carbs	Fat
Cottage Cheese- 2% -8 ounces	200	17	10	6
Almonds -1Serving	161	8	6	14
Banana	121	1	4312	0
TOTALS	482	35	47	20

3000 calorie meal 6	Calorie	Protein	Carbs	Fat
Natural Peanuts Butter -1 tablespoon	200	17	10	6
Skim Milk -10 ounces	161	8	6	14
Natural Peanuts Butter -1 tablespoon	121	1	4312	0
TOTALS	482	35	47	20
TOTALS	482	35	47	20