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3000 Calorie Meal Plan to Gain Weight

3000 calorie Meal Plan

What is a 3000 Calorie Meal Plan?

A 3000 calorie meal plan is a high-calorie diet that aids in quick weight growth and the development of lean muscular mass. It can be difficult to consume so many calories, but this strategy makes it easier by focusing on protein, healthy fats, and fruits and vegetables.

You undoubtedly want to gain weight if you’re considering a 3000 calorie meal plan. While most diet plans are designed to help you lose weight, there are some legitimate reasons why some people’s health goals include weight increase – and it can be difficult to locate tools to assist you in doing so in a safe manner. 

Let’s take a closer look at what a 3000 calorie meal plan is, how it works, and who it can help. 

Being overweight is a well-known problem, and we frequently hear individuals discussing it and their desire to shed weight. However, there is a completely opposing group of people in society known as “hard gainers.” These folks just do not acquire weight, no matter how much they consume. So, this article is for all individuals who are underweight or who want to gain weight but are having a hard time doing so. 

Plan your Meals to increase Weight in a Healthy Way

The world of food planning can be incredibly frustrating if you’re underweight or struggling to gain muscle mass. Most diets and meal plans are designed to help people lose weight, and in a society where obesity is rampant, not everyone will sympathize with your health quest.

However, for those who have a regular and intensive workout program, a physically demanding job, or a health condition that necessitates weight gain, consuming a 3000 calorie meal plan or more may be a difficult need. A 3000 calorie meal plan, like any other, must be balanced and varied to suit your nutritional demands.

  • The first step is to determine your nutritional requirements in all three areas based on your body weight. Consider the following scenario: you are a 165-pound man. Your muscle-building diet should consist of 140 grams of protein, 61 g of fat, and 450 grams of carbs. A gram of protein or carbohydrates contains four calories, while a gram of fat contains nine calories. As a result, your calorie breakdown on this diet in percent is around 20% protein, 20% fat, and 60% carbohydrates.
  • Let’s take a break from the arithmetic for a minute. The second stage is to come up with a variety of meals to blend. Many people make the mistake of trying to increase their protein intake as much as possible initially. Days full of fish, lean meats, and eggs result as a result of this. That’s a recipe for boredom, lack of diversity, and a possible vitamin deficiency.


Who is this 3000 calorie meal plan for?

Several factors determine the number of calories you need per day. Some of these characteristics include:

1. Gender – In comparison to women, men consume more calories per day because Men have higher caloric demands than women since they have a larger body (both in height and weight) and more muscular mass. The requirements of calories in men and women are different, an adult man requires daily 2000 calories to 3000 calories whereas adult female calorie demand daily lies between 1600 to 2400 kcal. 

2. Height – In comparison to shorter persons, taller people require more calories to maintain their weight Because of their height; taller people are born with more muscle mass. The number of calories they can burn while at rest is determined by your lean muscle mass, which is referred to as BMR[ basal metabolic rates]. The more calories you burn, the faster your metabolism is therefore a requirement of calories is higher in taller individuals.  

3. Age – As you get older, you require fewer calories. This is because as you become older, you may need fewer calories to maintain your weight, since older individuals tend to move and exercise less and carry less muscle & metabolism also slows down.

4. The activity level:-What you do during the day is referred to as activity. More active people burn more calories than those who are less active. This is because calories are to humans what gasoline is to a car. Follow a daily regimen of physical activity that fits your schedule to stay healthy and enthusiastic all through the day. Furthermore, the goal is to balance calorie intake with calorie burn while being active. The higher intensity at which you exercise, the more calories you will need to maintain caloric balance and maintain the same weight.

5. Weight-gain objectives — People who want to acquire weight must consume more calories than they expend. To lose weight, people must consume fewer calories than they expend which will ultimately help them in achieving their weight goal. 

Foods to Eat on 3000 Calorie Meal Plan

  • First class protein:- Salmon, chicken, turkey, bison, whole eggs, and lean meat .
  • Plant protein:- grain and many other items like lentils, peas, chickpeas  Oats, rice, are highly recommended.
  • Milk & milk products:- Tofu, edamame, tempeh, , Milk, cottage cheese, kefir, and Greek yoghurt.
  • Nuts & oil :-Almonds, walnuts, flax seeds, olive oil, and nut butters like natural peanut or almond butter are high in fats and oils.
  • Berries, cherries & fruit:-Avocados, berries, apples, bananas, pears, oranges, grapes, and other fruits.
  • Green vegetables ,spices, roots & tuber:- Squash, sweet potatoes, peas, kale, peppers, zucchini, broccoli, tomatoes, cauliflower. Above mentioned edibles.

Foods to Avoid on a 3000 Calorie Meal Plan

  • Fried meals include: French fries, onion rings, doughnuts, chicken strips, cheese sticks, and other fried foods.
  • Junk food:-Tacos, burgers, pizza, hot dogs, and other fast food items.
  • Soft drinks & other carbonated beverages:- Soda, candies, sports drinks, sugary baked goods, sweetened tea, ice cream, sweet coffee drinks, and other sugary meals and liquids.
  • Unhealthy snacking option:- Cookies, chips, sweet cereals, pastries, and other refined carbohydrates.

7 components of 3000 calorie meal plan

When preparing a muscle-building diet, make certain that all of the components of a “BALANCED DIET” are met. The 7 components of a balanced diet are listed below, along with a brief description of how they are ordered in the diet chart to satisfy the health needs of a lean Ectomorph.

1. Carbohydrates: The above diet schedule has 367.6 grams of nutritious carbohydrates, making it ideal for hard gainers.

2. Proteins: 1 gram of protein is sufficient to recover from a previous workout that should be performed to increase muscle mass. However, the amount of protein may appear to be a little higher, but your body will require a little more protein if you are working out hard in the gym.

3. Fats: We need good fat in our diet daily. It aids in the development of joint and bone health by balancing cholesterol levels. Good fats give the body a large number of calories when needed, along with a variety of additional health benefits.

4. Roughage:-It is essential to maintain the internal system’s cleanliness. Fiber or roughage cannot be digested by human bodies because we lack the necessary enzymes, but it effectively cleans the entire digestive tract, allowing for increased nutrition absorption by the intestine. We have numerous meals in our diet plan that include complex carbs that are high in fiber, as well as green veggies.

5. Water:- Our bodies require 3-4 liters of water per day. Drink plenty of water for optimal health; remember, if you’re thirsty, you’re already dehydrated.

6. Vitamins: Because fruits like Apple and Banana are readily available, this diet plan is adequate in terms of providing the body with adequate amounts of vitamins and minerals.

7. Minerals: Minerals are abundant in green vegetables. All of the foods listed in the diet plan contain a variety of vitamins and minerals. However, every two days, switch the fruits and vegetables to acquire a variety of vitamins and minerals.

 1 week Sample 3000 Calorie Meal Plan

3000 calorie meal plan


  • Breakfast: Banana milkshake [1 glass milkshake]+ cracked wheat porridge[1 medium bowl  porridge]
  • Lunch: Mixed vegetable pulao[2 serving pulao]+ yam kofta curry[4 pc. kofta]
  • Snacks: Carrot –herbed cream soup[1 large bowl]
  • Dinner: Sprouted dal parantha[3 parantha]+ dum aloo[1 medium bowl dum aloo]+ triffle pudding[1 serving pudding

Protein:- 153.4gm

Carbs:- 336.9gm

Fats:- 81.7gm

Calories-3000 kcal


  • Breakfast: Mango milkshake [1 large glass]+Butter toast stuffed with veggies[3 toast stuffed with veggies]
  • Lunch: Chana dal[2serving ]+ Vegetable pulao [2 serving ]+ Nutria nugget sweet& sour curry[medium bowl]
  • Snacks: Almond soup[1 large bowl]
  • Dinner: Paneer in butter sauce [10 cubes paneer]+pea parntha[3 parantha]+ apple crumb pudding[1 medium size]

Protein:- 74.5gm

Carbs:- 254.9gm

Fats:- 54.7gm

Calories-3000 kcal


  • Breakfast: Squash fruit punch [1 medium glass]+Vermicelli upma[1 large bowl]
  • Lunch: Moong dal stuffed cheela[2 cheela]+ Mustard sauce[Small bowl sauce]+ Curd[1 medium bowl ]+ Baingan bharta[1 serving]
  • Snacks: Mixed vegetable soup [1 large bowl]+Fried idli [2 idli]
  • Dinner: Boiled rice [2 serving ]+Vegetable nargisi kofta curry[3 pc. kofta – curry as per requirement]+ Salad[1 medium plate] +Date & nut pie[1 slice of pie]

Protein:- 125.6gm

Carbs:- 298.56gm

Fats:- 61.4gm

Calories-3000 kcal


  • Breakfast: Vermicelli porridge [1 medium bowl] +Vegetable paneer stew[1 medium bowl]
  • Lunch: Cauliflower parantha [3 parantha] +Kala chana+potato curry[2 serving curry]
  • Snacks: Cherries[Handful cherries ] with walnut cookies[4 cookie] + Fruit flan [1 fruit flan]
  • Dinner: Curd rice [2 serving] +Dry arbi[ fried/roasted][ ½ bowl arbi] +Semolina barfi[2 pc. barfi]

Protein:- 68.6gm

Carbs:- 363.24gm

Fats:- 65.6gm

Calories-3000 kcal


  • Breakfast: Flavoured milkshake[1 glass] +Boiled beans[1 medium bowl ]+ macroni[½ bowl]
  • Lunch: Mexican rice[2 serving] + Vegetable curry with coconut[2 serving]
  • Snacks: Vegetable cream soup[1 medium bowl] +Cheese mushroom tarts[4 tarts]
  • Dinner: Palak kofta curry [1 bowl curry- 4 kofta]+Chapattis[3 pcs. Chapattis] +Caramel custard[1 small bowl]

Protein:- 71.6gm

Carbs:- 273.25gm

Fats:- 69.5gm

Calories-3000 kcal


  • Breakfast: Mintade[1 glass] +Vegetable stuffed dosa [1 dosa]
  • Lunch: Besan gutte curry[1 bowl curry] +Sarson ka sag[1 serving] +Tamrind rice[2 serving rice]
  • Snacks: Vegetable cheese pan cake[1 pan cake- large size] + Kashmiri tea [1 cup]
  • Dinner: Fortified wheat flour – chapattis[3 chapatis] +Urad sabud special mixed dal[2 serving] +Pear chocolate sundae[1 small]

Protein:- 46.25gm

Carbs:- 319.6gm

Fats:- 43.89gm

Calories-3000 kcal


  • Breakfast: Mushroom cream soup[Medium bowl soup] +appam[4pc. appam]
  • Lunch: Lemon rice[2 serving] +Arhar with spinach[2 serving] +Stuffed karela[2 serving]
  • Snacks: Stewed fruit[1 bowl] +Soya chikki[2 soya chikki] +bajra laddoo[2 laddoo]
  • Dinner: Beetroot roti [3 roti] +Kamal gata kofta [2 pc. kofta- curry as per requirement]+Creamy chocolate mouse [1 mouse]

Protein:- 51.36gm

Carbs:- 278.96gm

Fats:- 88.96gm

Calories-3000 kcal


This 3000 calorie meal plan has previously been tried and tested by many people. The principle behind gaining weight should be clean and healthy; in order to gain weight quickly, one should avoid sugar, fast food, and bad foods. To increase muscles, one should be worried about gaining muscle mass rather than skin fat.

One should grasp the value of eating correctly, working out properly in the gym, and providing the body adequate rest at night. Changing your physique by changing your lifestyle and habits takes a lot of effort. Quit whatever negative habits you have, be calm and anxiety-free, meditate, and you will notice a difference in yourself.

Also Read:

1. 1200 Calorie Diet Plan

2. 30 Days Meal Plan to Lose Weight

3. Anabolic Diet: The body builder Diet Plan



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  • Mausam Mangalam

    A dietitian and nutritionist who enjoys writing and eating. My goal is to help people feel as good as they look through healthy lifestyle changes focusing on nutrition, diet planning, advanced dietetics, female hygiene, and health.

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