How to Eat 3000 Calories in a Day - Solve a Problem

            In a few of my previous posts and articles I have discussed that an essential task to gaining proper muscle and strength is too eat around 3000 Calories a day. This sounds a lot of hard work and dedication to accomplish this and I personally have struggled to accomplish this. There are two main points to remember when trying to eat 3000 calories.

1.      Eat Often, every few hours, and choose nutritious calorie-dense foods like nuts, seeds, avocados and dried fruit.

2.      Plan Ahead, cook up and portion out meals to be eaten later.

A break-down of Calories meal plan contains 4 cups of Veggies, 2.5 cups of fruit, 7 ounces of protein such as eggs, lean meat, poultry, seafood and soy products, 10 ounces of grains, 3 cups of dairy foods, 10 teaspoons of oils and 459 extra calories from the foods of your choice.

Meal Plans: This is a 3000 Calorie diet plan with three main course meals and three moderate snacks. Each of these meals should be eaten within about three hours of each other. Remember to spend some time before you begin your day and prepare your meals ahead of time.

Breakfast:

2 Whole Eggs- 160 Calories, 14 Grams Protein

5 Egg Whites- 100 Calories, 17 Grams Proteins

Bagel – 210 Calories, 8 Grams Proteins

Cream Cheese – 50 Calories, 1 Grams Protein

Totals- 520 Calories, 40 Grams Protein

Snack One:

Cottage Cheese 8oz- 200 Calories, 28 Grams Protein

Almonds 1 Serving – 161 Calories, 6 Grams Protein

Banana – 121 Calories, 1 Gram Protein

Total – 578 Calories, 43 Grams Protein

Lunch:

2 Chicken Breasts 8oz- 255 Calories, 35 Grams Protein

Brown Rice 1 Servings – 220 Calories, 6 Grams Protein

Sweet Potato – 103 Calories, 2 Grams Protein

Totals – 578 Calories, 43 Grams Protein

Snack Two:

Protein Powder – 240 Calories, 44 Gram Protein

Skim Milk 10oz – 100 Calories, 10 Gram Protein

Banana – 121 Calories, 1 Gram Protein

Peanut Butter 1tbsp – 97 Calories, 4 Gram Protein

Totals – 558 Calories, 59 Gram Protein

Dinner:

Grilled Salmon 6oz – 348 Calories, 36 Gram Protein

Sweet Potato – 103 Calories, 2 Grams Protein

Vegetables – 50 Calories, 1 Gram Protein

Totals – 501 Calories, 39 Grams Protein

Snack 3:

Protein Powder – 180 Calories, 33 Grams Protein

Skim Milk 10oz – 100 Calories, 10 Grams Protein

Peanut Butter – 97 Calories, 4 Grams Protein

Total – 377 Calories, 47 Grams Protein

A complete total of 3016 Calories and 263 Grams of Protein.

            This meal plan is not necessarily a mass gaining meal plan, as to gain substantial muscle mass you will need to consume an excess of 4000 calories and more a day, along with around one gram of protein per pound of body weight. For example I weigh just under 200 pounds so I try my best to consume more than 200 grams of protein a day. This meal plan is great for gaining quality muscle mass and cutting fat from your body.

            For a truly effective mass gaining meal plan you need to consume 4000 calories of healthy and notorious foods. Don’t think that this meal plan will make you fat. The meals are loaded with high quality protein, plenty of carbohydrates and essential fats. Please ignore this plan if you are a fat cutter, this is truly for mass gainers.

Meal Plan:

Breakfast:

4 Whole Eggs – 320 Calories, 28 Gram Protein

4 Egg Whites – 80 Calories, 15 Gram Protein

Bagel – 210 Calories, 8 Gram Protein

Cream Cheese – 50 Calories, 1 Gram Protein

Totals – 660 Calories, 52 Gram Protein

Snack One:

Protein Powder – 240 Calories, 44 Grams Protein

Skim Milk 12oz – 120 Calories, 12 Grams Protein

Banana – 121 Calories, 1 Gram Protein

Peanut Butter – 97 Calories, 4 Gram Protein

Oatmeal – 100 Calories, 4 Gram Protein

Total – 678 Calories, 65 Gram Protein

Lunch:

Sirloin Steak 10oz – 650 Calories, 108 Gram Protein

Brown Rice 1 Serving – 220 Calories, 6 Gram Protein

Sweet Potato – 103 Calories, 2 Gram Protein

Totals – 973 Calories, 116 Gram Protein

Snack Two:

Protein Powder – 240 Calories, 44 Gram Protein

Skim Milk 12oz – 120 Calories, 12 Gram Protein

Banana – 121 Calories, 1 Gram Protein

Peanut Butter – 97 Calories, 4 Gram Protein

Totals- 578 Calories, 61 Gram Protein

Dinner:

Grilled Salmon 8oz – 464 Calories, 48 Gram Protein

Brown Rice 1 serving – 220 Calories, 6 Gram Protein

Vegetables – 50 Calories, 1 Gram Protein

Totals: 734 Calories, 55 Gram Protein

Snack Three

Protein Powder – 240 Calories, 44 Gram Protein

Skim Milk 12oz – 120 Calories, 12 Gram Protein

Peanut Butter – 97 Calories, 4 Gram Protein

Totals: 457 Calories, 60 Gram Protein

A complete total is 4080 Calories with 409 Grams of Protein. This diet consists of three rather large meals with three large snacks in between. As in the previous diet plan you need to eat these meals and snacks every three hours.

The last diet plan to look at is a low calorie diet plan focused on cutting fat while still maintaining high energy levels. The focus on this diet plan is to make every calorie count in regards to boosting your metabolism to burn fat. This diet plan will provide your body with essential nutrients to maintain muscle and in turn burn fat. The total calorie count is 1600 with 137 grams of protein.

Breakfast:

1 whole egg – 80 calories, 7 Gram Protein

5 Egg Whites – 100 Calories, 17 Gram Protein

Oatmeal – 100 Calories, 4 Gram Protein

Totals: 280 Calorie, 28 Gram Protein

Snack One:

Protein Powder – 120 Calories, 22 Gram Protein

Banana – 121 Calories, 1 Gram Protein

Almonds 1 servings – 161 Calories, 6 Gram Protein

Totals: 402 Calories, 29 Gram Protein

Lunch:

Lean ground Beef – 7% fat – 4oz – 170 Calories, 23 Gram Protein

Whole Wheat Pasta – 210 Calories, 7 Gram Protein

Totals: 380 Calories, 30 Gram Protein

Snack Two:

Tuna 2.7oz – 90 Calories, 20 Gram Protein

Apple – 80 Calories, 0 Gram Protein

Peanut Butter – 97 Calories, 4 Gram Protein

Totals: 267 Calorie, 24 Gram Protein

Dinner:

Chicken Breast 4oz – 110 Calories, 23 Gram Protein

Sweet Potato – 103 Calories, 2 Gram Protein

Vegetables – 50 Calories, 1 Gram Protein

Totals: 263 Calories, 26 Gram Protein

The grand total for this diet plan is 1592 Calories and 137 Protein. The main difference from this meal plan then the other, other than the lowered calories, is that we take out the last snack of the day. Making this plan a three meals with two snacks. 
http://www.themuscleprogram.com/meal-plans/1600-calorie-meal-plan/ here is a great place to get started on building a meal plan. 

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