3000 Calorie Meal Plan
Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.
What is a 3000 calorie meal plan?
A 3000 calorie meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). The sample below averages 245 g protein, 300 g carbs and 91 g fat a day, over 4 meals a day, and 6 diet versions of the same level follow it.
Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details
3000 calorie meal plan: 7-day sample
This is the high-protein plan: of the versions at this level, its days land closest to 3000 kcal. Meals and daily totals are below.
| Day | Meals | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 | Whey Berry Oatmeal Bowl · Grilled Turkey Breast Wrap · Greek Yogurt Parfait with Almonds · Sirloin Steak with Sweet Potato | 3000 | 247 | 306 | 88 |
| 2 | Egg White and Whole Egg Scramble with Toast · Chicken Breast and Jasmine Rice Bowl · Cottage Cheese and Pineapple Bowl · Baked Salmon with Quinoa and Asparagus | 3000 | 253 | 275 | 99 |
| 3 | Protein Banana Pancakes · Lean Beef Chili with Rice · Peanut Butter Rice Cake Stack · Cod Fillet with Roasted Potatoes | 3000 | 234 | 331 | 83 |
| 4 | Vanilla Protein Smoothie with Peanut Butter · Tuna Salad Whole Wheat Sandwich · Hard Boiled Eggs and Mixed Nuts · Roasted Chicken Thighs with Couscous | 3000 | 235 | 242 | 122 |
| 5 | Overnight Protein Oats with Chia Seeds · Lean Ground Turkey and Pasta Bowl · Smoked Salmon and Rice Crackers · Lean Pork Loin with Mashed Potatoes | 3000 | 240 | 326 | 82 |
| 6 | Greek Yogurt and Granola Bowl · Beef Steak Strips with Quinoa Salad · Chocolate Protein Shake and Banana · Baked Shrimp with Rice and Vegetables | 3000 | 264 | 323 | 73 |
| 7 | Scrambled Eggs on Sourdough with Avocado · Grilled Chicken and Sweet Potato Mash · Protein Pudding with Berries · Lean Beef Burger in Bun with Wedges | 3000 | 245 | 296 | 93 |
Full 3000 calorie high-protein meal plan: portions, swaps, shopping list
3000 calorie meal plans by diet
Same calories, different foods. Pick a diet to open its full 7-day plan with portions, swaps and a shopping list.
| Diet | Protein g | Carbs g | Fat g | Meals a day |
|---|---|---|---|---|
| 3000 calorie high-protein meal planProtein leads every meal and snack. | 245 | 300 | 91 | 4 |
| 3000 calorie low-carb meal planFewer carbohydrates, with more protein, vegetables and fats. | 229 | 48 | 211 | 4 |
| 3000 calorie vegetarian meal planNo meat or fish. Eggs, dairy, legumes and soy carry the protein. | 149 | 375 | 101 | 4 |
| 3000 calorie vegan meal planFully plant-based. Tofu, tempeh, legumes, soy and seeds carry the protein. | 143 | 363 | 109 | 4 |
| 3000 calorie keto meal planVery few carbohydrates. Most calories come from fat and protein. | 188 | 19 | 242 | 4 |
| 3000 calorie gluten-free meal planNo wheat, barley or rye. Rice, quinoa and gluten-free oats take their place. | 182 | 309 | 115 | 4 |
Who a 3000 calorie meal plan suits
3000 kcal suits people whose estimated daily need is high: taller or heavier adults, people with a very active day, or people who train hard. Not sure that is you? The calorie calculator gives you a starting figure.
The number that fits you depends on your height, weight, age and activity. This is general information for healthy adults, not medical advice. If you have a medical condition, ask your clinician before changing how you eat.
Three example adults and their estimated daily need from the Mifflin-St Jeor equation at light activity. They are examples, not advice.
| Example adult | Estimated need, kcal |
|---|---|
| Woman, 35, 165 cm, 65 kg | 1850 |
| Man, 30, 178 cm, 80 kg | 2430 |
| Woman, 50, 160 cm, 72 kg | 1800 |
Your own number may differ. Work out your own estimate with the calorie calculator.
How to use a 3000 calorie meal plan
- Pick a diet in the table above and open its page. Every meal has a portion and its calories, and protein is shown for each day.
- For shopping, each plan has a week-long list with quantities added up. Copy it, download it or print it.
- The numbers are checked automatically: each day must land within 50 kcal of the target. Every plan can be saved as a PDF.
Check the numbers for you
- Protein calculator
A daily range in g per kg of body weight, with sources.
- TDEE calculator
Estimate your daily energy use from weight, height, age and activity.
- BMR calculator
Your resting energy, the floor under any calorie target.
- Calorie calculator
Want a plan built around your foods and schedule? AI meal planner
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: September 2026
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