1-Week 3,000-Calorie Meal Plan

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Published on September 20, 2022

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3,000-Calorie Meal Plan — Verywell / Amelia Manley

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

When following a 3,000-calorie diet, it can be very useful to follow a meal plan. Planning ahead can help ensure you eat a nutritious and balanced diet while staying within your calorie goal, especially when weeks get busy.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for a 3,000-Calorie Diet

A 3,000-calorie meal plan may be appropriate for you if you are looking to gain weight—and for some members of the population, to maintain weight. You may need 3,000 calories to maintain your weight if you are an athlete or lead a very active lifestyle. This meal plan may help you achieve that by providing a combination of protein, fiber, healthy fats, and complex carbohydrates, while still including fun foods as well.

For a 3,000-calorie diet, you may want to think about each meal consisting of 700 to 800 calories and snacks providing about 200 to 300 calories. Including adequate balances of protein, fat, and carbohydrates at each meal and for each snack will keep you fuller for longer. You may need more or less at each meal and snack depending on your hunger levels.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 3,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a healthcare provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks and contains a healthy balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal.

Download the 1-Week 3,000-Calorie Meal Plan

Download the Meal Plan

Day 1

Breakfast

Two slices 100% whole wheat bread
1/2 medium avocado
Two fried eggs
1 cup 2% plain Greek yogurt
1 cup cubed honey drew

Macronutrients: 710 calories, 43 grams protein, 60 grams carbohydrates, 35 grams fat

Snack

1 large banana
2 tablespoons peanut butter

Macronutrients: 309 calories, 9 grams protein, 39 grams carbohydrates, 16 grams fat

Lunch

One 5-ounce can tuna mixed with 2 tablespoons mayonnaise
One 8-inch whole wheat wrap
One 1-ounce bag potato chips
1 medium tangerine

Macronutrients: 732 calories, 47 grams protein, 46 grams carbohydrates, 40 grams fat

Snack

1 small (3-inch diameter) blueberry muffin

Macronutrients: 248 calories, 3 grams protein, 35 grams carbohydrates, 11 grams fat

Dinner

4 ounces grilled chicken breast with 2 tablespoons barbecue sauce
1 cup cooked quinoa
1 cup broccoli roasted in 1 tablespoon olive oil, salt, and pepper

Macronutrients: 622 calories, 46 grams protein, 64 grams carbohydrates, 22 grams fat

Snack

Four Medjool dates
2 tablespoons almond butter

Macronutrients: 462 calories, 8 grams protein, 78 grams carbohydrates, 18 grams fat

Daily Totals: 3,083 calories, 156 grams protein, 322 grams carbohydrates, 141 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

1 cup whole milk plain Greek yogurt
1/2 cup low-sugar granola
1/2 cup blueberries
2 teaspoons honey

Macronutrients: 610 calories, 30 grams protein, 64 grams carbohydrates, 27 grams fat

Snack

15 cherries
20 almonds

Macronutrients: 232 calories, 7 grams protein, 25 grams carbohydrates, 14 grams fat

Lunch

1 1/2 cups lentil soup
Two slices 100% whole wheat bread with two slices cheddar cheese and two slices tomato

Macronutrients: 603 calories, 35 grams protein, 61 grams carbohydrates, 25 grams fat

Snack

One 1-ounce bag pita chips
1/2 cup baby carrots
1/2 cup hummus

Macronutrients: 348 calories, 13 grams protein, 41 grams carbohydrates, 16 grams fat

Dinner

4-ounce turkey burger on a 100% whole wheat bun with lettuce, tomato, and 1 tablespoon ketchup
One zucchini sliced into spears, roasted with 1 tablespoon olive oil
1/2 regular potato, sliced into French fries and baked with 1 tbsp olive oil, salt, and pepper

Macronutrients: 792 calories, 41 grams protein, 50 grams carbohydrates, 49 grams fat

Snack

1 cup regular whole milk ice cream
1/4 cup chocolate chips

Macronutrients: 475 calories, 6 grams protein, 58 grams carbohydrates, 27 grams fat

Daily Totals: 3,060 calories, 132 grams protein, 299 grams carbohydrates, 158 grams fat

Day 3

Breakfast

1 cup oatmeal, cooked in 1 cup 2% milk
2 tablespoons peanut butter
1 small apple, chopped
1 teaspoon cinnamon
1 tablespoon hemp seeds

Macronutrients: 615 calories, 25 grams protein, 71 grams carbohydrates, 29 grams fat

Snack

1 large peach
12 walnuts

Macronutrients: 228 calories, 5 grams protein, 20 grams carbohydrates, 16 grams fat

Lunch

Black bean and corn quesadilla with 1/2 cup black beans, 1/2 cup corn kernals, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla
1/4 cup salsa and 1/2 cup guacamole

Macronutrients: 628 calories, 24 grams protein, 71 grams carbohydrates, 31 grams fat

Snack

1 cup whole milk plain Greek yogurt
1/4 cup low-sugar granola

Macronutrients: 376 calories, 26 grams protein, 26 grams carbohydrates, 19 grams fat

Dinner

4 ounces grilled salmon
1 1/2 cups whole wheat pasta with 1/2 cup tomato sauce
1/2 cup broccoli roasted with 1 tablespoon olive oil

Macronutrients: 767 calories, 43 grams protein, 84 grams carbohydrates, 32 grams fat

Snack

3 medium chocolate chip cookies

Macronutrients: 443 calories, 5 grams protein, 59 grams carbohydrates, 22 grams fat

Daily Totals: 3,057 calories, 127 grams protein, 331 grams carbohydrates, 151 grams fat

Day 4

Breakfast

One 4-inch whole wheat bagel
Two slices tomato
3 tablespoons cream cheese
3 ounces smoked salmon
1 medium apple

Macronutrients: 604 calories, 30 grams protein, 80 grams carbohydrates, 21 grams fat

Snack

15 almonds
4 slices dried mango

Macronutrients: 250 calories, 5 grams protein, 37 grams carbohydrates, 11 grams fat

Lunch

Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, tomatoes, cucumbers, and 2 tablespoons balsamic vinaigrette dressing
One 6-inch 100% whole wheat pita bread
1/4 cup hummus

Macronutrients: 678 calories, 28 grams protein, 89 grams carbohydrates, 28 grams fat

Snack

1 ounce cheddar cheese
10 whole-grain crackers

Macronutrients: 310 calories, 11 grams protein, 33 grams carbohydrates, 16 grams fat

Dinner

4 ounces baked chicken
1 cup brown rice
1 red bell pepper, sliced
1/4 cup shelled edamame
2 tablespoons peanut sauce

Macronutrients: 639 calories, 40 grams protein, 65 grams carbohydrates, 24 grams fat

Snack

1 medium brownie
1/2 cup regular whole milk ice cream

Macronutrients: 370 calories, 5 grams protein, 41 grams carbohydrates, 22 grams fat

Daily Totals: 2,850 calories, 119 grams protein, 345 grams carbohydrates, 121 grams fat

Day 5

Breakfast

Tw0 slices 100% whole wheat bread
2 tablespoons peanut butter
1 large banana
Two hard boiled eggs

Macronutrients: 625 calories, 29 grams protein, 67 grams carbohydrates, 29 grams fat

Snack

1 small (3-inch diameter) blueberry muffin

Macronutrients: 248 calories, 3 grams protein, 35 grams carbohydrates, 11 grams fat

Lunch

Wrap with one 8-inch whole wheat tortilla, 4 ounces sliced turkey, one slice cheddar cheese, 1 tablespoon mustard and mayonnaise
1 cup diced watermelon
1-ounce bag pretzel twists

Macronutrients: 639 calories, 29 grams protein, 58 grams carbohydrates, 33 grams fat

Snack

12 tortilla chips
1/2 cup guacamole

Macronutrients: 351 calories, 4 grams protein, 35 grams carbohydrates, 24 grams fat

Dinner

4 ounces grilled steak
1 cup mashed potatoes
12 asparagus spears roasted with 1 tablespoon olive oil

Macronutrients: 712 calories, 38 grams protein, 42 grams carbohydrates, 43 grams fat

Snack

2 cups plain popcorn
2 ounces 70% dark chocolate

Macronutrients: 427 calories, 6 grams protein, 35 grams carbohydrates, 30 grams fat

Daily Totals: 3,002 calories, 109 grams protein, 271 grams carbohydrates, 170 grams fat

Day 6

Breakfast

1 cup whole milk plain Greek yogurt
1/2 cup low-sugar granola
1/2 cup raspberries
2 teaspoons honey

Macronutrients: 599 calories, 30 grams protein, 61 grams carbohydrates, 27 grams fat

Snack

One slice 100% whole wheat bread
2 tablespoons peanut butter

Macronutrients: 11 grams protein, 21 grams carbohydrates, 17 grams fat

Lunch

One 5-ounce can tuna mixed with 2 tablespoons mayonnaise
One 8-inch whole wheat wrap
One 1-ounce bag potato chips
1 medium tangerine

Macronutrients: 732 calories, 47 grams protein, 46 grams carbohydrates, 40 grams fat

Snack

3 tablespoons tzatziki dip
1/2 cup baby carrots
1-ounce bag pita chips

Macronutrients: 201 calories, 7 grams protein, 28 grams carbohydrates, 7 grams fat

Dinner

4 ounces tofu
1 1/2 cups rice noodles
1/2 cup snow peas
1/2 cup shelled edamame
2 tablespoons peanut sauce

Macronutrients: 599 calories, 30 grams protein, 85 grams carbohydrates, 16 grams fat

Snack

Three Medjool dates
2 tablespoons almond butter
1 ounce 70% dark chocolate

Macronutrients: 565 calories, 10 grams protein, 73 grams carbohydrates, 30 grams fat

Daily Totals: 2,966 calories, 136 grams protein, 315 grams carbohydrates, 137 grams fat

Day 7

Breakfast

Two slices 100% whole wheat bread
Two fried eggs
1/2 medium avocado
1 cup 2% plain Greek yogurt
1 clementine

Macronutrients: 683 calories, 43 grams protein, 53 grams carbohydrates, 35 grams fat

Snack

1 large banana
2 tablespoons peanut butter

Macronutrients: 309 calories, 9 grams protein, 39 grams carbohydrates, 16 grams fat

Lunch

Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, tomatoes, cucumbers, and 2 tablespoons balsamic vinaigrette dressing
One 6-inch 100% whole wheat pita bread
1/4 cup hummus

Macronutrients: 678 calories, 28 grams protein, 89 grams carbohydrates, 28 grams fat

Snack

15 almonds
1/4 cup dried cranberries

Macronutrients: 239 calories, 4 grams protein, 37 grams carbohydrates, 11 grams fat

Dinner

1 1/2 cups lentil pasta
2 tablespoons pesto
12 Brussels sprouts roasted in 1 tablespoon olive oil

Macronutrients: 690 calories, 33 grams protein, 63 grams carbohydrates, 37 grams fat

Snack

2 cups popcorn
1/4 cup cashews
1 ounce 70% dark chocolate

Macronutrients: 454 calories, 9 grams protein, 33 grams carbohydrates, 33 grams fat

Daily Totals: 3,053 calories, 124 grams protein, 314 grams carbohydrates, 160 grams fat

How to Meal Plan for a 3000 Calorie Diet

Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied.
Plan ahead and meal prep. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track.
Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including a protein, carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
Pay attention to timing. You want to think about eating about every 3 to 4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving.
Remember mid-morning, afternoon, and evening snacks are optional. If you are not hungry for snacks in between meals, you don't need to force yourself to eat them. However, snacks are a useful tool to keep your blood sugar stable throughout the day and prevent overeating at meals.
Allow yourself to eat all foods. An eating plan only works if it is sustainable for the long term. Give yourself permission to eat all foods and include fun foods in your day regularly so that you don't feel deprived.

A Word From Verywell

Planning nutritious and balanced meals does not need to be difficult with a little bit of planning ahead and prep. Consider speaking with a healthcare practitioner or a registered dietitian to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

2 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

USDA. Dietary Guidelines for Americans 2020-2025.
Academy of Nutrition and Dietetics. How Much Water Do You Need.

By Rebecca Jaspan, MPH, RD, CDN, CDCES
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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