3000 calorie meal plan For weight gain

Today people in our community are more inclined towards losing weight rather than gaining weight. However, it might not be the case with everyone. Some skinny people might need to gain weight to transform the body or maybe to recover from illness.

Gaining weight is an easy process when the diet plan is followed regularly. It requires discipline to follow a proper healthy diet strictly. A well-planned nutrition diet can quickly help you gain weight. Being skinny attracts many diseases as the immune system is lacking.

Also, it can lead to weakness in the body and bones. Ideally, 2,500 is the recommended calorie intake for men and 2,000 for women. But initially, when you want to gain weight, you can raise the bar to a 3000 calorie meal plan. There’s no harm in taking higher calories in the initial times to gain weight when strictly followed by weight exercise.             

Developing your own 3,000 calorie meal

Calculating the calorie intake, 0.5 to 2 pounds is increased when 3,000 calories are consumed. Daily calorie need is based on gender, age, height, and the type of work you do.

Women usually burn lesser calories at rest than men by nearly 10%. Calorie-burning capability at rest declines as age increases. For physically demanding jobs, calorie intake must be increased. Usually, laborers and athletes require higher calorie counts than ordinary people.

Weight gain is a result when you intake more calories than burning each day. A 3000 calorie meal plan is suitable only for those who have physical work or with under-weight capability. Lots of fat gets accumulated when calorie intake is more and activity is less.

There might be multiple reasons why people would like to gain weight.

3000 Calorie Meal Plan 1
  • It might be suggested by the dietitian, due to less body to mass (BMI) index.
  • Similarly, athletes require a lot of calories to gain muscle mass.
  • Alternatively, People who go gyming on a regular basis the calorie intake increases muscle strength.
  • Furthermore, people who are into bodybuilding require muscle mass.
  • If someone is recovering from illness or major surgery to develop weight.

Weight gain may occur with a 3000 calorie meal plan if the body burns lesser calories per day than the intake. However, rapid weight gain is not beneficial as it attracts many heart diseases and stomach distress.

Finding the right food groups

It is essential to divide your 3,000 calorie meal plan to get from three macronutrients. Most of the calories a body gets are from fats, protein, and carbohydrates. Nine calories per gram are provided by fats and four calories for protein and carbohydrates.

Institute of Medicine of the national academics recommends the below acceptable macronutrient distribution range intake by diet.

  • 45-65% calories from carbohydrates
  • 20-35% calories from fat
  • 10-35% calories from protein

Hence the 3000 calorie meal plan per day can be distributed as below

  • 338-488 grams of carbohydrates
  • 67-117 grams of fat
  • 75-263 grams of protein

Equally, space the protein intake throughout your day to increase muscle and body growth. Focus on dividing your diet daily for every meal into five equal parts. Your plate must contain the below.

  • Fruits about half plate
  • A half plate of grains
  • A half plate of protein
  • The half plate of vegetables
  • A dairy product or fresh juice

The calorie intake is undoubtedly essential, but the most effective is healthy calorie consumption. To have the correct calorie in place, firstly there are many foods which you need to avoid. Secondly, there are also many which you need to include. For example, raw fruits and vegetables have abundant nutrients but lack calories. In contrast, processed foods have lots of calories but are categorized under junk foods. Hence, to prepare a perfect 3000 calorie meal plan, make a note of the below things.

  • Things to consider are to consume more fruits and vegetables. Additionally include more pulses and grains. Also, Dairy products and plant-based proteins are the most in the 3000 calorie meal plan.
  • Adding weight gainer supplements is an additional choice.
  • You must also include whole nuts, healthy oils, peanut butter, honey in the plan.
  • You need to avoid the mentioned foods from your 3000 calorie meal plan – Junk food, sugary drinks. Deep-fried and refined foods are a big no to have.

It would help if you considered your calories break down from unprocessed or minimal processed products only.

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How many meals are ideal?

It’s a good meal plan. It is divided into several parts with a perfect portion of nutrients. Your body needs to intake food in little quantity but frequently throughout the day to gain weight. At least three times a day is ideally recommended with the more calorie-dense snacks. You can consume food as many times as you want, as long as you take good calories.

But if you want to gain weight on a bigger scale, take meals five times a day, filling up with lots of fruits and vegetables. Proper meal breakup can be done as three meals per day and two snacks.

For active men, the ideal calories per meal break up to 600. For a busy woman, 500 calories per meal per day. Eating processed food in large amounts throughout the day will result only in storing fat in the body. When consumed at proper intervals, the unprocessed or raw foods will give you a healthier body.

Try adding calorie-dense fruits in the 3000 calorie meal plan for fast and effective results. Then, you need to recheck the diet and make your plan accordingly. For example, choose whole-wheat plates of pasta instead of refined ones. Also, choose more fat milk and high-calorie beverages with your meals.

The 3,000 calorie meal plan: A sample day

3000 Calorie Meal Plan 2

The meal plan should not only consider just gaining weight, but it should also be healthy and effective. For example, a simple 3000 calorie meal plan for the day should consider the following to be on the list.

1. Include home-made protein smoothies.

Smoothies involve a lot of calories and should be preferred homemade. Besides, market smoothies have lots of surgery content which is not suitable for health. They are not fresh either. Instead, with homemade smoothies, we can decide our flavor and nutrient quotient all at once.

2. Including Milk and Milk products

Milk has been proven to gain weight and strengthen bones. Milk is a source of calcium that makes the bones denser and, in turn, intense. Consuming milk products like cheese, butter, and cottage cheese can result in weight gain in fewer days.

3. Carbohydrates intake

Rice is considered to be a good source of carbohydrates. Rice, when taken with protein sources, level up the nutrition.

4. Nuts and Dry fruits

Nuts and dry fruits are good sources of calories. This is because they have natural oils that are healthy and with lots of minerals. You can add nuts and dry fruits with Smoothie, milk, fruit juices, and other liquids.

5. Salads and Soup

Vegetable or fruit salads are the best source to get nutrients and are very healthy. Salads require significantly fewer efforts to prepare but are naturally effective. Soups, on the other hand, are a little time-consuming but help metabolism.

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3000 Calorie Meal Plan 3

A 3000 calorie meal plan should include a proper breakfast. There must be solid food and also a liquid side. Breakfast is the first meal of the day and should be healthy and tummy-filling to get going. Breakfast meals can include any of the below mentioned meals.

  • Fresh fruits salad and cheese pancakes
  • Peanut butter jam sandwich with milk
  • Oatmeal with fruit shakes

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3000 Calorie Meal Plan 4

Include more protein and carbohydrates in the lunch meal. You can choose any of the below options to be a part of lunch.

  • Rice with protein sources. With this simple combination, both of the main macronutrients provide enough calories to gain weight.
  • Choose whole-wheat bread instead of white bread. When combined with a fresh vegetable you feel healthier than never before.
  • Choosing starch products such as potatoes, corn, or beans. Combination with rice and whole wheat is the best you will ever want.


3000 Calorie Meal Plan 5

Snacks can be healthy and delicious at the same time for a 3000 calorie meal plan. Below are the options to choose from:

  • Roasted chickpeas with salt and pepper
  • Muffins and Fruit slices
  • Chocolate and protein bars
  • Vegetable Sandwich and Soy milk


3000 Calorie Meal Plan 6

Dinner can be light and just the right amount to fill the tummy for a 3000 calorie meal plan. Try to include milk in the meal also.

  • Oatmeals or cottage cheese with yogurt
  • Yogurt salad with Smoothies
  • Pasta or noodle with fruit juice

Learn More: Weight Gain Meal Plans

Frequently Asked questions

What do 3000 calories of food look like?

A 3000 calorie meal plan can have five portions throughout the day. Below is the most straightforward meal plan

Breakfast – smoothie or milk with peanut butter sandwich or fruit slices.
Lunch – Rice or whole wheat bread with protein items
Snacks – A snack like a sandwich and fresh fruit juice.
Dinner – Oatmeals and fruit slices.

Is 3000 calories a day too much?

The 3000 calorie meal plan depends on the activities you do. If your work involves too much physical energy, many calories burn; hence you require calories to gain weight. If you are ideal at work, it is recommended to choose a lower-calorie plan.

Taking a 3000 calorie meal plan can gain weight which might store unhealthy fat. You can also choose 3000 calories meal plan if your dietitian suggests it. Even if you are recovering from severe illness or major surgery, you can choose a 3000 calorie meal plan.

How many lbs are 3000 calories?

Ideally, 3,500 calories equal to 1 pound. Hence 3,000 calories will be a little lesser, nearly to 0.8 pounds.

What food has the most calories?

There are many fruits and vegetables by which calories can be gained. However, preferring milk products is a better option. Below mentioned are the foods with the most calories.
Butter, cheese, and other dairy products.
Nuts and dry fruits
Vegetable oils

How many calories is 1 kg?

When calculated, considering one calorie is 0.001 grams. Likewise, 1 kilogram is nearly equal to 7,716.17 calories. That’s a lot of calories. Usually, such calorie intake is done by powerlifters or bodybuilders.

What junk food has the most calories?

Junk foods have lots of unhealthy calories hidden in them. Below are a few to mention.
Large shakes
Combo buritto
Oreo shakes
Double cheeseburger with mayo
Chophouse cheddar burger
Triple whopper sandwich with cheese
Monster thick burger

Keep In Mind

A 3000 calorie meal plan may help you gain a lot of weight for being underweight. However, this is not a long-term plan until you are active and use the calories effectively. A 3000 calorie meal plan may work if someone uses only 2000 calories to maintain weight. A person with 2500 calories to keep weight might take a little longer to gain weight than a 2000 calorie.

The weight gain is directly proportional to calorie intake and the amount of energy utilized. It is recommended to choose a lower calorie plan if you exercise frequently or never do. If the extra calorie accumulates as fat in the body if not used effectively. Hence you need to think and consider all the factors before deciding on the meal plan. You can change the plan at your convenience if the diet plan is not suitable at any time.

A healthy calorie meal plan will transform your body if the diet is followed regularly and strictly.

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