3000 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septiembre de 2026.

What is a 3000 calorie high-protein meal plan?

A 3000 calorie high-protein meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 245 g protein a day over 4 meals.

3000

kcal a day

245

g protein a day

61

g protein a meal

7

days

Generado por Mealyno a partir de fórmulas publicadas. No revisado por un médico ni por un dietista. Detalles

Día 1

3000 kcal · 247 g P

Día 1
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoWhey Berry Oatmeal Bowl450g 2 alternativas Protein Banana Pancakes400g · 650 kcal · 50 g P Protein Pancake Stack with Maple Syrup450g · 650 kcal · 50 g P	450g	650	52	84	12
AlmuerzoGrilled Turkey Breast Wrap400g 2 alternativas Chicken Breast with Sweet Potato Mash and Green Beans540g · 750 kcal · 60 g P Grilled Chicken and Jasmine Rice Bowl550g · 750 kcal · 60 g P	400g	750	65	73	22
SnackGreek Yogurt Parfait with Almonds350g 2 alternativas Whey Protein Shake with Oats and Peanut Butter450ml · 450 kcal · 40 g P Rice Flour Protein Shake with Peanut Butter400ml · 420 kcal · 38 g P	350g	450	42	39	14
CenaSirloin Steak with Sweet Potato650g 2 alternativas Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Pork Loin with Mashed Potatoes700g · 1100 kcal · 86 g P	650g	1150	88	110	40
Total		3000	247	306	88

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

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Día 2

3000 kcal · 253 g P

Día 2
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoEgg White and Whole Egg Scramble with Toast450g 2 alternativas Greek Yogurt and Granola Bowl450g · 680 kcal · 55 g P Overnight Protein Oats with Chia Seeds450g · 660 kcal · 52 g P	450g	680	55	52	28
AlmuerzoChicken Breast and Jasmine Rice Bowl550g 2 alternativas Beef Steak Strips with Quinoa Salad550g · 820 kcal · 74 g P Grilled Chicken and Sweet Potato Mash600g · 800 kcal · 78 g P	550g	820	75	96	15
SnackCottage Cheese and Pineapple Bowl400g 2 alternativas Chocolate Protein Shake and Banana500ml · 400 kcal · 45 g P Protein Pudding with Berries350g · 400 kcal · 45 g P	400g	380	45	37	6
CenaBaked Salmon with Quinoa and Asparagus600g 2 alternativas Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Beef Burger in Bun with Wedges650g · 1100 kcal · 82 g P	600g	1120	78	90	50
Total		3000	253	275	99

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 3

3000 kcal · 234 g P

Día 3
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoProtein Banana Pancakes400g 2 alternativas Protein Pancake Stack with Maple Syrup450g · 650 kcal · 50 g P Protein Smoothie with Banana and Peanut Butter500ml · 650 kcal · 45 g P	400g	650	50	79	15
AlmuerzoLean Beef Chili with Rice600g 2 alternativas Baked Salmon Salad with Olive Oil and Cucumber500g · 850 kcal · 70 g P Tuna Salad Stuffed Avocados500g · 850 kcal · 65 g P	600g	850	70	89	24
SnackPeanut Butter Rice Cake Stack250g 2 alternativas Boiled Eggs and Rice Cakes with Avocado Mash300g · 420 kcal · 18 g P Rice Flour Banana Smoothie with Whey Protein400ml · 420 kcal · 35 g P	250g	420	22	43	18
CenaCod Fillet with Roasted Potatoes700g 2 alternativas Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Sirloin Steak with Sweet Potato650g · 1150 kcal · 88 g P	700g	1080	92	120	26
Total		3000	234	331	83

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 4

3000 kcal · 235 g P

Día 4
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoVanilla Protein Smoothie with Peanut Butter600ml 2 alternativas Egg White and Whole Egg Scramble with Toast450g · 680 kcal · 55 g P Greek Yogurt and Granola Bowl450g · 680 kcal · 55 g P	600ml	700	60	59	25
AlmuerzoTuna Salad Whole Wheat Sandwich450g 2 alternativas Chicken Breast with Sweet Potato Mash and Green Beans540g · 750 kcal · 60 g P Grilled Chicken and Jasmine Rice Bowl550g · 750 kcal · 60 g P	450g	750	65	69	24
SnackHard Boiled Eggs and Mixed Nuts200g 2 alternativas Cottage Cheese Fruit Bowl400g · 450 kcal · 35 g P Greek Yogurt Parfait with Almonds350g · 450 kcal · 42 g P	200g	450	25	9	35
CenaRoasted Chicken Thighs with Couscous650g 2 alternativas Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Beef Burger in Bun with Wedges650g · 1100 kcal · 82 g P	650g	1100	85	105	38
Total		3000	235	242	122

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 5

3000 kcal · 240 g P

Día 5
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoOvernight Protein Oats with Chia Seeds450g 2 alternativas Protein Banana Pancakes400g · 650 kcal · 50 g P Protein Pancake Stack with Maple Syrup450g · 650 kcal · 50 g P	450g	660	52	77	16
AlmuerzoLean Ground Turkey and Pasta Bowl600g 2 alternativas Baked Salmon Salad with Olive Oil and Cucumber500g · 850 kcal · 70 g P Lean Beef Chili with Rice600g · 850 kcal · 70 g P	600g	840	72	93	20
SnackSmoked Salmon and Rice Crackers250g 2 alternativas Chocolate Protein Shake and Banana500ml · 400 kcal · 45 g P Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P	250g	400	30	39	14
CenaLean Pork Loin with Mashed Potatoes700g 2 alternativas Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Beef Burger in Bun with Wedges650g · 1100 kcal · 82 g P	700g	1100	86	117	32
Total		3000	240	326	82

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 6

3000 kcal · 264 g P

Día 6
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoGreek Yogurt and Granola Bowl450g 2 alternativas Egg White and Whole Egg Scramble with Toast450g · 680 kcal · 55 g P Overnight Protein Oats with Chia Seeds450g · 660 kcal · 52 g P	450g	680	55	75	18
AlmuerzoBeef Steak Strips with Quinoa Salad550g 2 alternativas Chicken Breast and Jasmine Rice Bowl550g · 820 kcal · 75 g P Grilled Chicken and Sweet Potato Mash600g · 800 kcal · 78 g P	550g	820	74	68	28
SnackChocolate Protein Shake and Banana500ml 2 alternativas Protein Pudding with Berries350g · 400 kcal · 45 g P Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	500ml	400	45	44	5
CenaBaked Shrimp with Rice and Vegetables700g 2 alternativas Lean Pork Loin with Mashed Potatoes700g · 1100 kcal · 86 g P Roasted Chicken Thighs with Couscous650g · 1100 kcal · 85 g P	700g	1100	90	136	22
Total		3000	264	323	73

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Día 7

3000 kcal · 245 g P

Día 7
Comida	Porción	kcal	Proteínas	Carbohidratos	Grasas
DesayunoScrambled Eggs on Sourdough with Avocado400g 2 alternativas Vanilla Protein Smoothie with Peanut Butter600ml · 700 kcal · 60 g P Egg White and Whole Egg Scramble with Toast450g · 680 kcal · 55 g P	400g	700	40	56	35
AlmuerzoGrilled Chicken and Sweet Potato Mash600g 2 alternativas Beef Steak Strips with Quinoa Salad550g · 820 kcal · 74 g P Chicken Breast and Jasmine Rice Bowl550g · 820 kcal · 75 g P	600g	800	78	91	14
SnackProtein Pudding with Berries350g 2 alternativas Chocolate Protein Shake and Banana500ml · 400 kcal · 45 g P Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	350g	400	45	37	8
CenaLean Beef Burger in Bun with Wedges650g 2 alternativas Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Pork Loin with Mashed Potatoes700g · 1100 kcal · 86 g P	650g	1100	82	112	36
Total		3000	245	296	93

Aproximadamente las mismas kcal y proteínas. Los totales del día de arriba no se recalculan.

Calories and protein, day by day

ProteínasCarbohidratosGrasas

La altura de la barra son las kcal del día repartidas en proteínas, carbohidratos y grasas. Las cifras bajo cada barra son los gramos de proteína.

Macros diarios medios

targeting 3000 kcal (±50)

Proteínas245.4g

Carbohidratos299.9g

Grasas91.4g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Lista de la compra

Agrupada por secciones del supermercado. Las cantidades son para los 7 días completos.

Proteínas

Chicken Breast2.0 kg
Lean Ground Turkey1.5 kg
Sirloin Steak1.2 kg
Salmon Fillets0.8 kg
Cod Fillets0.8 kg
Shrimp0.8 kg
Lean Pork Loin0.8 kg
Chicken Thighs1.0 kg
Eggs30 units
Egg Whites1.0 L

Frutas y verduras

Sweet Potatoes2.0 kg
Bananas1.5 kg
Mixed Berries1.0 kg
Avocados4 units
Asparagus0.5 kg
Mixed Salad Greens0.5 kg

Lácteos

Greek Yogurt2.0 kg
Cottage Cheese1.0 kg

Despensa

Whey Protein Isolate1.0 kg
Jasmine Rice2.0 kg
Rolled Oats1.5 kg
Quinoa0.8 kg
Whole Wheat Bread2 loaves
Tortilla Wraps1 pack
Pasta0.8 kg
Peanut Butter0.5 kg
Almonds0.3 kg
Rice Cakes2 packs
Canned Tuna4 cans
Chia Seeds0.2 kg

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 3000 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Who this plan suits

This 3000 kcal meal plan averages 245 daily protein to help you build muscle over 7 days. It fits larger or very active adults who need a high energy intake every single day. If you are less active or smaller, this high calorie level is not suited for you. Protein remains the true anchor of every single meal and snack on this schedule. You will eat 4 distinct meals each day to hit your targets. Your first day features the Whey Berry Oatmeal Bowl, Grilled Turkey Breast Wrap, Greek Yogurt Parfait with Almonds, and Sirloin Steak with Sweet Potato.

What a day looks like

Each daily menu includes hearty options like Cod Fillet with Roasted Potatoes and Baked Shrimp with Rice and Vegetables. You also get tasty choices such as Lean Pork Loin with Mashed Potatoes and Roasted Chicken Thighs with Couscous. Every single dish focuses on quality ingredients to support your specific daily goals. You never have to guess about your food choices when following this structured layout. The schedule keeps your daily intake between 3000 kcal and 3000 kcal with ease. Daily protein stays firmly within the range of 234 and 264. You will enjoy steady variety while keeping your nutrition targets completely on track.

How to use it

Start by reading the full shopping list before you buy any groceries for the week. Plan your cooking schedule so you can prepare meals in large batches ahead of time. You can swap any protein choice with a similar option if you prefer a change. Add extra vegetables to your plate whenever you feel hungry between scheduled meal times. Keep your kitchen stocked with staple items to make daily prep much faster and easier. Track your daily intake to ensure you stay inside your planned nutritional ranges consistently. Store your prepared meals in safe containers inside the refrigerator until you are ready to eat them. Follow the structured daily layout carefully to get the most value from your weekly routine.

Read the complete shopping list carefully before buying your weekly groceries.
Prepare your meals in large batches ahead of the busy work week.
Swap any protein choice with a similar item from your approved food lists.
Add extra vegetables to your plate whenever you feel hungry between meals.

Leer el aviso completo

Cada número de esta página (objetivos de calorías, reparto de macros y cualquier plan de comidas sugerido) se obtiene con fórmulas (Mifflin-St Jeor para la tasa metabólica basal, multiplicadores de actividad estándar) o, en los planes de comidas generados por IA, con un modelo de lenguaje que aplica esas mismas fórmulas. En las páginas de planes de comidas, la cifra de carbohidratos de cada comida se calcula por diferencia: calorías totales menos las calorías de proteínas y grasas, dividido entre 4. No se mide ni se estima por separado, así que léela como un balance aritmético y no como un análisis nutricional independiente del plato. Nada de esto es asesoramiento médico o nutricional individualizado, y nada ha sido revisado por un dietista titulado, un médico u otro profesional sanitario con licencia.

Pregunta a tu médico o a un dietista titulado qué es lo adecuado para ti antes de empezar una dieta nueva, sobre todo si estás embarazada o en periodo de lactancia, tienes una enfermedad diagnosticada, tomas medicación con receta o has tenido trastornos de la conducta alimentaria. Si tienes una enfermedad renal u otra afección médica, consulta con tu profesional sanitario antes de aumentar la proteína.

Mealyno nunca recomienda un objetivo de calorías por debajo de tu tasa metabólica basal (BMR) calculada, la energía mínima que necesita tu cuerpo en reposo completo. Incluso el ajuste de pérdida de peso más agresivo se limita a ese mínimo.

Las estimaciones de calorías y de BMR usan la ecuación de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generado: septiembre de 2026

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