3000 Calorie Meal Plan

3000 Calorie Meal Plan

3000 Calorie Meal Plan

Get ready to stock your fridge and pantry. The 3000 Calorie Meal Plan is designed to help you pack on (or maintain) lean muscle. By utilizing the right resistance training and weightlifting program, you can gain lean muscle mass quicker and maximize rapid muscle growth.
If you want to bulk up, lose fat, and stay healthy, you’re going to need a meal plan the help you achieve the results that you want. Yes, the calories you need to consume for this plan are very high, but by packing the meals with lean protein, complex carbohydrates, and essential fats, you can achieve your muscle gaining goals.
Benefits of a 3000 Calorie Plan
You might be wondering how such a high-calorie meal plan can be beneficial to your body. With all the calories that are consumed, you might be under the impression that the weight you gain will not be muscle just excess food that can turn into unwanted weight like fat. However, the 3000 calorie meal plan does remarkable things that can take your body to the next level.

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You can gain lean muscle. This is the kind of weight that you want your body to gain. By using a strong workout regime you are burning lots of calories in your body. Your body needs calories to be fueled so you can continue to keep going. By eating more often and regularly your body’s metabolism will increase which will also help you to burn calories. That’s two areas that your body is burning calories. So with the higher calorie intake, you are actually helping your body increase its metabolism and burn more calories. An increased metabolism also helps to build muscle in your body which is one of the main goals of this diet plan.

You can lose fat without eroding muscle. Unwanted fat is the very reason that some of us work as hard as we do on our bodies. However, when it comes to losing fat we typically drastically lower our calorie intake which can cut into our muscle growth. With the 3000 calorie meal plan, your body is burning more calories but not so much that it’s eating into your muscle. Instead, you burn calories towards the fat in your body and the excess goes to helping build muscle.

You’re gaining healthy knowledge and eating habits. With this meal plan, you quickly learn calories of your favorite foods because you are paying attention to them. Over time you will also start to pay attention to the basic nutrition facts and know what foods that you should stay away from and what foods are the best for your body. Creating healthy eating habits will always help you when it comes to whatever goal you want to reach. This knowledge will be nothing but beneficial to you over time.


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Example Day of 3000 Calorie Meal Plan

Protein: 3 eggs, 210 calories
Carb: 1 P28 bagel, 260 calories
Fruit: 1 banana, 180 calories

Morning Snack
Shakes: 1 serving Annex, 230 calories
Bars: 1 Best Bar Ever, 300 calories
Foods: 3 tbsp. unsalted almonds, 160 calories

Protein: 6oz. chicken breast, 282 calories
Carb: ½ cup brown rice, 150 calories
Vegetable: 1 cup mixed peppers, 30 calories

Afternoon Snack
Shakes: 1 serving Elev8, 200 calories
Bars: 1 Best Bar Ever, 300 calories
Foods: 3 tbsp. unsalted almonds, 160 calories

Protein: 6 oz. salmon filet, 345 calories
Carb: ½ cup brown rice, 150 calories
Vegetable: ½ cup sautéed mushrooms, 70 calories

Total: 3,027 Calories

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Tips and Tricks

As with any meal plan or diet, it’s good to know how to get the most out of whatever plan you decide. With a 3000 calorie meal plan, there’s lots of areas that can make this plan seem a like a lot to handle. With these tips, you can help ensure that you will get the most out of this diet plan. Here are some tips and tricks to help you get the most out of the meal plan:

1 Eat Regularly
Your body needs fuel to keep going. By continuously fueling your body throughout the day with small meals and snacks you can keep your blood sugar levels under control and steady your metabolism. This will help your body to in the production of muscle.

2 Beware Processed Foods
By getting rid of those nutrient-poor foods you’ll be much more likely to succeed in reaching your goal. It doesn’t matter if the food is high-calorie. Processed foods are no good for your diet and are therefore not worth eating.
3 Keep Hydrated
Keeping your body well hydrated will not only help your performance at the gym but it will also help your body stay cleansed and healthy. Avoid sugary drinks that will mess with your body’s antioxidant defense system.

4 Lean Protein
By giving your body a dose of lean protein every couple of hours, you can maximize your muscle growth while also stimulating the release of fat burning hormones. By utilizing your protein you can get some of the best results out of this meal plan.

5 Strategic Carbs
Carbs come in either starchy or non-starchy forms. Non-starchy carbs are rarely an issue when it comes to eating carbs, so you should enjoy them. Non-starchy carbs include food like fruits, vegetables, and whole grains, which are high in fiber and will gradually raise your blood sugar over time. By eating non-starchy carbs first thing in the morning or right after a workout, your body will use these carbs to help refuel your body and energy.
Is This Meal Plan Right for You?
The 3000 calorie meal plan does have a substantial amount of benefits that come with following the plan. However, eating this many calories can be a daunting task at times and depending on your personal health, it may not be the right plan for you. Always be sure to consult an expert before attempting to follow a plan like this. If you get the go-ahead to pursue this kind of meal plan then just remember to plan your meals ahead, keep up consistent workouts, and give it your all. You get what you earn so train and eat with the desire to better yourself.


3000 Calorie Meal Plan
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Also published on Medium.