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Calorie Diets

3000 Calories Diet Plan

Not everyone wants to lose weight. Some people struggle to gain weight as well. Weight gain can only happen if you consume more calories than you burn each day. Your caloric intake depends on your activity level and body size.

The normal daily calorie needs for an adult woman ranges from 1,600–2,400 calories per day and for an adult man it is around 2,000–2,500 calories.

So if you are consuming 3,000 calories every day that means you are taking calories greater than your current caloric need.

Your diet is determined by a lot of factors. If you want to know the amount of calories you need to consume every day then keep in mind the following factors.

  • Gender: Gender plays a key role in identifying your caloric need. Women burn 5–10% fewer calories at rest than men. We are all up for equality but when it comes to diet, it is a little different for men and women.
  • Age: Younger people burn calories faster than the old folks. Your body’s ability to burn calories at rest declines with age.
  • Height: The more your height, the more calories you will need to maintain your weight. So if you are tall then you will need to eat more.
  • Activity: If you are physically active then you will need more calories. High intensity workout and activities like yard work makes you hungry and thus increase your calorie needs

Weight Gain rate

The acceptable weight gain rate when consuming a 3,000 calories diet plan is around 0.5 to 2 pounds or 0.2–0.9 kg per week. People who maintain their weight at 2000 calories will gain weight quickly at 3,000 then people who maintain their weight at 2500 calories.

The more calories you consumed previously to maintain weight also determines that type of diet you will need to take to effectively gain weight.

If you are a person with an extremely low weight, then you can gain up to 4.4 pounds or 2 kg a week. The more underweight you are, the more quickly you will lose weight.

This is how the weight gain science works. Keep in mind that weight gain is not that easy.

In some cases, you may face certain side effects like bloating, stomach distress, and fluid retention. Don’t worry, these problems are soon resolved as you get used to the diet.


  • It is an extremely safe way to gain weight.
  • You get to eat all your favorite food while gaining weight in an effective way.
  • While staying within the parameters of nutrient-rich foods, the 3,000 calories diet plan allows you to eat plenty of food according to your desire.
  • Once you reach your weight gain goal, you can slowly cut back on the excess calories and get back to your normal routine.
  • It makes the people who are very underweight, healthy.
  • This diet is very healthful and nutritious but it will be better for you to consult your doctor before starting this diet and the consultation is must if you suffer from diabetes or other medical conditions.


  • You may temporarily face some health issues if you are new to gaining weight.
  • The process of adding healthy calories to gain weight requires planning, shopping, and cooking. It’s not as easy as you have to make sure you are eating only healthy food.
  • If you need to gain weight because you are underweight. You may be taking certain medication that takes away your appetite. This will become a challenge to eat more food when you do not feel hungry.

Sample meal plan for one day

The 3000 calories diet plan is excellent for those who weigh around 150 to 180 pounds and want to gain weight in a healthy way.

This diet will help you gain 5 to 10 pounds of muscles. Nutritionists says that when on a 3,000 calorie diet plan, the percentage of calories you need to consume from 3 major groups are.

  • 45 to 65% of your calories will come from carbohydrates.
  • 20 to 35% of your calories will be from fat (preferably from healthy sources and not junk food).
  • Lastly, 10 to 35% of your calories will be from proteins.

This one day meal plan contains 35% protein, 45% carbohydrates and 25% fat. Keep in mind that everyone is different and have their own needs.

You can divide the calories throughout the day according to the way you want. Try to consume at least 3,000 calories every day to gain weight effectively.

Breakfast (647 calories) 

  • 2 cups of cottage cheese
  • 3 cups of bran cereal
  • 2 cups of strawberries
  • 1 ½ tbsp of olive oil

Lunch (722 calories)

  • 8 oz of chicken breast
  • 2 ¼ cup of green beans
  • ¼ cup of black beans
  • ½ cup of chickpeas
  • ½ cup of cucumber
  • 1 medium sized bell pepper
  • ¾ cup of pasta
  • 1 2/3 tsp of olive oil

Snack 1 (647 calories)

  • 8 oz of canned tuna
  • 1 cup of celery
  • 1 cup of cucumber
  • 1 bell pepper
  • 1 cup of tomatoes, diced
  • 1 cup of grapes
  • 2 whole pita breads
  • 2/3 tbsp of olive oil
  • 18 peanuts

Dinner (647 calories)

  • 8 oz of lean beef cuts
  • 2 cups of cooked potatoes
  • 1 2/3 tbsp of olive oil
  • 2 bell peppers
  • ¼ cup of baked beans

Snack 2 (337 calories)

  • 4 oz of cheese (any type)
  • 2 cups of blueberries
  • 9 to 10 almonds


Weight gain is as challenging as weight loss. You need to be careful of what you eat even when you are gaining weight. Remember that consistency is the key for long-term results.

Try to consume food dense in calories. Avoid junk foods at all costs. The 3,000 calories diet plan is focused on weight gaining lean muscle mass. Stay consistent, Stay healthy.

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