One-Week 3,000-Calorie Meal Plan

Eating a high-calorie diet every day can be daunting with so much to plan for. There are lists for grocery shopping, meal prep, cooking, and making sure you don't skip meals and snacks. If you're an athlete or you lead an active lifestyle, our 3,000-calorie meal plan can help you 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 regardless of your nutrition goal. Prepping and planning don’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 make meal planning a helpful tool to keep 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 for you if you are looking to gain or maintain weight. This high-calorie diet can help you manage your weight if you're an athlete or lead an active lifestyle with protein, fiber, healthy fats, and complex carbohydrates while still including fun foods.

Each meal on a 3,000-calorie diet should consist of 700 to 800 calories with snacks clocking in at around 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 food during each meal depending on your hunger.

7-Day Sample Menu

This one-week 3,000-calorie meal plan below was designed for someone without dietary restrictions. Your daily calorie goal may vary. Learn what it is using our calculator below, then make tweaks to fit your specific needs. Consider working with a registered dietitian or speaking with your healthcare provider to plan your dietary needs more accurately.

Each day includes three meals and three snacks and a healthy balance of carbohydrates, fats, and protein. The 3,000-calorie 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, it changes the fat and calories in the meal.

Download the One-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

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

A Word From Verywell

Planning nutritious and balanced meals can be simple with a little bit of planning and prep. Speak to your healthcare practitioner or registered dietitian for 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.