3,000 Calorie Menu Plan

3000 calorie menu plan large

The following menu plan is designed for a 3,000 calorie diet. The plan is a full two day menu divided into menu A and B complete with cooking insturctions.

Menu Plan A

Breakfast Mid Afternoon Meal

Scrambled Eggs

  • 2 Whole Eggs
  • 5 Egg Whites
  • 1 Bagel
  • 2 tablespoons of organic peanut butter
  • 1 glass of 2% milk  

Meal Replacement Drink

  • 1 1/2 scoops whey protein powder
  • 9 ounces skim milk
  • 1 cup oatmeal (dry measurement)
  • 2 1/2 tsp. extra virgin olive oil

 

Mid Morning Meal Dinner

Cottage Cheese and Peaches

  • 6 oz. Cottage Cheese
  • 1/2 cup sliced peaches
  • 1 tablespoon of Almonds
  • 1 medium sized Banana  

Steak and potatoes

  • 1 baked potato Dab of organic butter
  • 1 tablespoon of low fat sour cream pinch of chives
  • 1 cup (250 ml)of corn
  • 5 ounces of top sirloin lean steak  
Lunch Evening Snack

Grilled Chicken Breasts

  • 2 Chicken Breasts ?
  • 8 total ounces
  • 3/4 cup Brown Rice (uncooked)
  • 1 tblsp. raisins
  • 1 cup of steamed broccoli  

Meal Replacement Drink

  • 1 1/2 scoops whey protein powder
  • 9 ounces skim milk
  • 1 cup oatmeal (dry measurement)
  • 2 1/2 tsp. extra virgin olive oil

 

Cooking Instructions:

Scrambled Eggs

Scramble egg and egg whites. Toast bagel and top with peanut butter. Serve with milk.

Meal Replacement Drink

Mix all ingredients in and blender until nice and smooth. If it's too thick, add more milk or some ice cubes.

Grilled Chicken Breast

Cook rice according to directions. Add raisins to rice and steam. In the meantime cook chicken breasts until cooked through. Add a pinch of pepper, powder onion and salt substitute. Steam broccoli.

Steak and Potatoes

Wrap potato in tinfoil and bake in oven at 400 degrees. Cook until soft (run knife through) about 30 to 40 minutes. Cook steak until cook through (about 15 minutes) over medium heat in a pan. Steam corn. Add chives and sour cream to potato and serve with stead and corn.

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Menu Plan B

Breakfast Mid Afternoon Meal

French Toast and Cottage Cheese

  • 2 whole eggs
  • 3 slices whole wheat bread
  • ½ cup 1% milk
  • ½ tsp vanilla Cinnamon
  • ½ cup 1% cottage cheese
  • ½ can sliced peaches  

Bagel Snack

  • 1 whole wheat bagel
  • 1 tbsp. peanut butter
  • 1/2 cup cottage cheese
  • ½ cup strawberries  
Mid Morning Meal Dinner

Meal Replacement Drink

  • 1 1/2 scoops whey protein powder
  • 9 ounces skim milk
  • 1 cup oatmeal (dry measurement)
  • 2 1/2 tsp. extra virgin olive oil  

Pasta Dinner

  • 2 turkey sausages sliced into ½ inch chunks
  • 3/4 cup of whole wheat bow tie pasta
  • ½ cup sliced green pepper
  • ½ cup sliced red pepper
  • 1 tablespoon of chopped onion
  • 1 glove garlic - minced
  • 1 cup of low sodium beef broth
  • 30 grams low fat cheddar cheese - grated
  • 1 tablespoon olive oil  
Lunch Evening Snack

Roast Beef Sub

  • 6 " whole wheat bun
  • 4 ounces lean roast beef
  • 1 cup lettuce
  • 1 tomato cut into slices
  • ½ oz. low fat cheddar cheese
  • 2 tbsp. mustard  

Meal Replacement Drink

  • 1 1/2 scoops whey protein powder
  • 9 ounces skim milk
  • 1 cup oatmeal (dry measurement)
  • 2 1/2 tsp. extra virgin olive oil

 

Cooking Instructions:

French Toast and Cottage Cheese

Beat eggs and add milk. Add vanilla and mix well. Dip bread into mixture and soak well until all the mixture is gone. Brown the bread on each side on a hot non-stick skillet. Sprinkle with cinnamon and serve with a dab of maple syrup. Top cottage cheese with peaches and serve with French toast.

Roast Beef Sub

Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with orange juice.

Bagel Snack

Lightly toast bagel and add cream cheese. Mix strawberries with cottage cheese and serve with bagel.

Meal Replacement Drink

Mix all ingredients in and blender until nice and smooth. If it's too thick, add more milk or some ice cubes.

Pasta Dinner

Cook pasta and place in a bowl. Set aside.

Over medium heat, add olive oil and 1/4 cup of beef broth. Heat for about 3 minutes and add turkey sausage and cook for about 10 minutes (cover the pan). Once cooked through, place in a bowl and set aside. Using the same pan, add another 1/4 cup of beef broth, peppers, onion, and garlic. Sauté for about 5 to 8 minutes until the vegetables are tender.

Add pasta, turkey sausage, cheese and remaining beef broth to the pan (with veggies) and mix thoroughly. The cheese should be completely melted and mixed in with the pasta and vegetables.

To view this menu in .pdf format, please click here  

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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