3,000 Calorie Menu Plan (7 Day)

7 day 3000 calorie menu plan large

The following menu plan is designed for a 3,000 calorie diet. The plan is a full seven day menu.

Day One

Breakfast Mid Afternoon Meal

Huevos Rancheros

  • 1 med. Tomato
  • 1 tbsp cilantro
  • 1 tbsp red onion
  • ¼ tsp salt
  • 1-2 dashes Tabasco sauce
  • 1/8 cup canned black beans, drained & rinsed
  • ½ tbsp apple cider vinegar
  • 3 large eggs
  • 3 fat free whole wheat tortillas
  • 3 tbsp shredded low fat cheese

Plus

  • 1 cup fruit salad
  • 1 cup trail mix with nuts  
Mid Morning Meal Dinner
  • Protein shake with 1 tbsp peanut butter  

Luau Pork

  • 4 4 ounce lean pork tenderloins
  • ½ cup chopped onion
  • ½ cup chopped green bell pepper
  • 1 cup crushed pineapple, packed in fruit juice
  • 2/3 cup water
  • ½ tsp ground ginger
  • 2 cups dried bread cubes
  • 2 tbsp apricot spreadable fruit  

Plus

  • Steamed vegetables
  • ½ cup pasta
  • 1 cup milk 
Lunch Evening Snack

Seared Tuna Salad

  • 2 scallions
  • 1 inch fresh ginger, peeled
  • 2 garlic cloves, pressed
  • 1 pound tuna steak
  • 2 tsp reduced salt soy sauce
  • 2 tsp toasted sesame oil
  • 6 cups mixed salad greens
  • 1 cucumber, thinly sliced
  • 1 carrot, shredded
  • 2 tbsp plus 2 tsp balsamic vinegar

Plus

  • 1 cup of 1% milk
  • Low fat muffin
  • Large salad with reduced fat dressing  
  • Chocolate pudding with reduced calorie whipped topping  

Cooking Instructions

Huevos Rancheros

Chop tomatoes and cilantro in food processor until finely chopped. Add the onion, salt and Tabasco and pulse two or three more times until mixture looks like chunky salsa. Transfer to medium bowl and stir in black beans.

Fill a large skillet with water to a depth of one inch. Add the vinegar and bring to a boil over high heat. Reduce heat to medium low, break an egg into a small custard cup, then slip the egg into boiling water. Repeat with remaining eggs. Cook until whites are firm, about 1 ½ mins.

Lay the tortillas flat on plates and top each with ¼ of tomato mixture. Transfer the poached eggs from the pan to the plates, using a slotted spoon so they can drain and take care not to break the yolks. Top each serving with 1 tbsp of shredded cheese. (Makes 3 servings)

Seared Tuna Salad

Place scallions and ginger on a cutting board and finely chop or use food processor. Mix with pressed garlic to form a paste.

Brush both sides of tuna with soy sauce. Set aside at room temp. for five minutes.

Heat a large non stick skillet over high heat until very hot. Add the oil, then carefully slip tuna into the pan. Cook two minutes, then turn and continue cooking until desired doneness.

Arrange 1 ½ cups of salad greens and ¼ cup of the cucumber and carrot on each of four plates. Slice the tuna into ¼ inch thick strips, cutting against the grain so the steak does not fall apart. Lay ¼ of the slices over each salad. Drizzle two teaspoons balsamic vinegar over each portion. (Makes four servings).

Luau Pork

Preheat over to 350. Spray an 8x8 baking dish with cooking spray. In a large skillet, lightly brown the meat on both sides. Remove meat from skillet. Add onion and green pepper to skillet. Sauté until vegetables are tender crisp, about 3-4 minutes. Stir in undrained pineapple, water and ginger. Add bread cubes. Mix well to combine. Spoon bread mixture into prepared baking dish. Arrange browned meat evenly over bread mixture. Spread about 1 ½ tsps spreadable fruit over each piece of meat. Cover with aluminum foil and bake 30 minutes. Uncover and continue baking 10 minutes. (Makes two large servings)

Total Calorie Count Day One Approximately 2,870

Day Two

Breakfast Mid Afternoon Meal
  • 2 Slices Homemade French Toast
  • 1 cup Fruit Juice
  • 1 cup assorted berries 
  • Carrot sticks (approx ½ cup)
  • 20 cheese nips
  • 1 banana
  • 1 cup 1% milk  
Mid Morning Meal Dinner
  • 1 cup 2% cottage cheese
  • 1 medium tomato chopped
  • 1 cup 1% milk  
  • Meat & Cheese cannelloni (2 pieces)
  • 1 cup steamed assorted veggies
  • 1 cup 1% milk  
Lunch Evening Snack
  • 1 pork and beef bratwurst
  • 1 whole wheat hot dog bun
  • 1 cup salad with assorted vegetables
  • 1 tbsp salad regular dressing
  • 1 can diet soda  
  • 1 cup fruit flavored low fat yogurt
  • 1 granola bar  

Total Calorie Count Day Two Approximately 3,044

Day Three

Breakfast Mid Afternoon Meal
  • 3/4 cup serving Quaker Old Fashioned Oatmeal
  • 2 slices of toast - Whole wheat preferred
  • 2 tablespoons of peanut butter
  • 1 cup 1% milk ?
  • ½ cup juice - Apple or orange  
  • 1 1/2 ounces Baked Tostitos Tortilla Chips
  • 4 Tablespoons of Cheese Dip
  • 2 slices of whole wheat bread
  • 2 ounces of luncheon meat
  • 8 ounces of sports beverage  
Mid Morning Meal Dinner
  • 1 Apple
  • 4 Beef and Cheese Tacos
  • 4 taco shells
  • 4 ounces of lean beef
  • 2 ounces of low fat cheese
  • Chopped lettuce and tomatoes
  • 2 Tablespoons of Tostitos Salsa
  • 1/2 cup canned corn
  • 1 cup skim milk 
Lunch Evening Snack

Grilled Cheese Sandwich

  • 2 slices of bread - Whole wheat is prefered
  • 3 ounces of low fat cheese
  • 2 pats of margarine to grill sandwich
  • 1 ounce of Baked Ruffles Potato Crisps
  • 1/2 cup of cantaloupe
  • 1 cup 1% milk  
  • 1 cup serving vanilla pudding 1
  • banana sliced in pudding 

Total Calorie Count Day Three Approximately 3,010

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Day four

Breakfast Mid Afternoon Meal
  • 1 1/2 cup cornflakes or 1 cup cooked oatmeal
  • 1 cup of milk, skimmed
  • 1 slice of toast, whole wheat preferred
  • 2 tsp. margarine or 2 Tbsp. reduced-fat margarine
  • 1 egg or 1/4 cup scrambled egg substitute
  • 1/2 cup grapefruit or 1/2 cup orange juice  
  • 2 to 5 non-fat whole wheat crackers
  • 1 oz. reduced-fat cheese (size of two dominoes)
  • 1 cup sugar-free pudding
  • 1/2 cup apple juice  
Mid Morning Meal Dinner
  • 1 peanut butter and jelly sandwich
  • 2 slices of bread - Whole wheat preferred
  • 2 Tbsp. peanut butter
  • 1 Tbsp. jelly or jam (1 Tbsp. = size of half a walnut shell) 
  • 4 oz. baked pork chop
  • 1/2 cup cooked noodles
  • 1 dinner roll or bun, whole wheat
  • 2 tsp. margarine or 2 Tbsp. reduced-fat margarine
  • 1 cup cooked green beans
  • 1 small brownies
  • 1 cup of milk, skimmed
Lunch Evening Snack
  • 1 cup vegetable beef soup
  • 1 turkey sandwich: 2 slices whole grain bread
  • 3 oz. sliced turkey breast (3 oz. = size of your palm)
  • 3 tsp. mayonnaise or 3 Tbsp. low fat mayo
  • Lettuce, tomato, mustard
  • 2 cups raw carrots or celery sticks
  • 1 small apple
  • 1 cup of milk, skimmed
  • 5 graham crackers
  • 2 tsp. peanut butter

Total Calorie Count Day Four Approximately 2,999

Day five

Breakfast Mid Afternoon Meal
  • Trail Mix
  • 1/4 Cup Milk
  • 1 cup Egg, whole, cooked, scrambled
  • 1 large Seeds, flaxseed
  • 2 tsp(s) Rice or other Cereal 1 Cup  
  • Flaxseed 1 tbsp
  • Milk 1 cup
  • Whey Protein 1 1/2 Scoops  
Mid Morning Meal Dinner
  • 1 Apple
  • Rice Pasta (Brown) 2 1/2 dry oz
  • Tomato products, canned, sauce, with tomato tidbits
  • 1/4 cup Celery, raw 1 stalk, large
  • Beef, ground, 80% lean meat / 20% fat,
Lunch Evening Snack
  • 2 Rice cakes, brown rice
  • Mayonnaise, 1 tbsp(s)
  • 4 oz Turkey Breast
  • Trail Mix ½ cup
  • Peppers, sweet, red, raw 1/2 cup(s) 
  • Quinoa 1/2 cup(s) cooked
  • Kale, raw 1 cup(s), chopped
  • Roasted Chicken, Leg and Back 5 oz  

Total Calorie Count Day Four Approximately 2,975

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Day six

Breakfast Mid Afternoon Meal
  • 6 oz. juice
  • ½ bagel with jelly
  • ½ cup uncooked oatmeal
  • 8 oz. skim milk with Egg white protein  
  • 2 serving cereal and 8oz milk
  • Fruit 1 Tbsp flax seed  
Mid Morning Meal Dinner
  • 8 oz yogurt
  • Fruit
  • 3 pancakes
  • 2 Tbsp flax seed 
  • 3 oz salmon
  • 1 potato
  • 1 cup carrots
  • 1 cup broccoli  
Lunch Evening Snack
  • Bowl of vegetable soup
  • Tuna Sandwich w/tbsp. of low-fat mayo
  • 8 oz. milk
  • Large Salad
  • 1 Tbsp salad oil  
  • 4 pretzels
  • 1 piece fruit  

Total Calorie Count Day Six Approximately 3,000  

Day seven

Breakfast Mid Afternoon Meal
  • A couple of slices of whole wheat toast
  • 2 Tbsp of organic peanut butter
  • One cup of apple or orange juice
  • 6 ounces low fat fruited yogurt
  • ¼ cup low fat granola cereal with fruit and nuts  
Mid Morning Meal Dinner
  • One cup of milk - Either low fat or 1%
  • 1 small whole wheat, raisin bagel
  • 1 Tbsp cheese  

5 ounce steak, round or sirloin (choose a cut low in fat)- trim the fat 1 roasted potato or sweet potato, I prefer to boil my potato for about 10 minutes first, and than let cool for another 5 minutes. Once cooled, I will mix 1 tablespoon of olive oil with a bit of sea salt, pepper, and fresh rosemary in a small zip lock bag. I will toss the potato in and shake until covered with mixture. I than bake the potato at 400 degree for about 15 minutes or so.

  • 1 cup steamed peas
  • 1 cup of salad consisting of mixed greens
  • 1 Tbsp low fat dressing
Lunch Evening Snack
  • 2 fajitas (2 medium flour tortillas, 1 cup of vegetables, sautéed, 3 to 4 ounces chicken breast, ¼ to 1/2 cup salsa, 1 oz. shredded cheese)
  • Lettuce, shredded
  • 2 Tbsp guacamole
  • 1 cup of refried beans is optional or fried rice (Also optional)  
  • 1 orange
  • 1 string cheese stick
  • 4 crisp bread crackers 

Total Calorie Count Day Seven Approximately 3,012

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