3000 Calorie Meal Plan

Daily Goals:
 4 cups vegetables
 2½ cups of fruit
 3 cups of dairy
 10 ounces of grains
(1 slice bread = 1oz)
 7 ounces of meat or
beans
(1 slice deli lunchmeat = 1oz)
 3000 Calorie Meal Plan: Breakfast

 Option #1
 1 cup orange juice
 1 cup milk
 ½ cup granola
 Banana
 1 slice whole wheat toast
 2 Tbs. peanut butter
 Option #2
 3 ounces of eggs
 1 slice whole wheat toast
 2 Tbs. jam
 1 cup yogurt
 1 orange
 8 ounce cup of milk
 3000 Calorie Meal Plan: Lunch
 Option #1
 Chicken sandwich
 1 cup veggie chili
 Side salad w/ low-fat dressing
 Apple
 1 cup skim milk
 Option #2
 Chef salad with chicken
 Turkey sandwich
 Cup of yogurt
 Apple
 Water
 3000 Calorie Meal Plan: Dinner
 Option #1
 Cheese ravioli with sauce

 Chicken breast

 1 cup steamed veggies

 Side salad

 1 cup skim milk

 Option #2
 Chicken parmesan

 1 cup mixed veggies

 Side salad w/ low-fat

dressing
 1 slice bread w/ tsp butter

 1 cup skim milk

 3000 Calorie Meal Plan: Snacks
 Option #1
 Vegetables
 Ranch dip
 1 slice whole wheat
 1 Tbsp peanut butter
 Option #2
 1 cup yogurt
 1 small container
granola
 Piece of fruit
 Summary

A 3000 calorie meal plan is appropriate for:

• Large frame males who are very active.

• Male student athletes during in-season training.
 For more information…

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