What Is There in a 3000 Calories Diet?

Wednesday March 16, 2022 at 9:14 am

Calories are an important factor during your daily eating habits and diet style. It is of many types like 2000, 2100, 2400, etc. Per day but did you ever hear about 3000 calories per day plan? I bet you won’t have heard until you are a gym trainer or dietician. It’s been designed because if someone wants weight gain, they can prefer the 3000 calories diet plan. People like those who are wrestling, boxing, or acting in movies. Choose this diet plan in a daily routine if they are looking for weight gain and not a loss that most people look for, and reduce diet even from daily intake value. Only certain sections of society follow this calories diet plan for following it.

Are 3,000 Calories a Day Enough for You?

Some people need to eat 3,000 calories a day to maintain their weight and acquire the nutrients they require, as stated in the USA’s 2020-2025 Dietary Guidelines. The men between the ages of 15 and 35 who are active, who walk an average of more than three miles a day, are included in this category.

Remember that it’s only a basic rule of thumb if you’re following this guide. A person’s daily caloric need is determined in part by their height, weight, and amount of physical activity, as well as their gender.

Athletes and those who train out frequently need more calories than those who don’t, but those who work out less often need more calories as well because their activities involve both exercise and their day-to-day lives.

If you want to put on weight, consuming 3,000 calories a day may be a good idea.

If you consume more calories than you expend, you will gain weight. Try to eat between 500 and 1,000 extra calories per day so that your weight increase will be moderate and sustainable.

What are the reasons for eating 3000 calories?

  1. Bodybuilders and athletes that are looking to gain muscle
  2. Individuals whose BMI indicates they are underweight and who have been instructed by a physician to do so
  3. A significant illness, surgery, or an extended stay in the hospital may have caused a person to lose weight.
  4. Older people who have lost weight without their knowledge
  5. In the case of anorexia nervosa or any other eating problem that results in weight loss people.

What should be there included in the 3000 calories diet?

Early Morning:-

  • Two egg whites
  • Banana milk smoothie in a cup.
  • Almond Milkshake in a cup.
  • There are ten almonds, ten cashews, ten pecans, and ten walnuts in each serving.
  • Two bananas and ten almonds


  • Paneer paratha
  • Chutney with Aloo Paratha
  • Peanut butter, banana, and bread
  • Fried Eggs on a piece of bread
  • Paratha filled with vegetables and yogurt
  • The mixture of Sambar and Dosa


  • Buttermilk in a mug
  • Eggs that have been cooked
  • Mix nuts in a mug.
  • Milk Shake.
  • A fruit chat bowl.

Lunch Time:-

  • Curry
  • Mixed rice, lentils, vegetables, and fish are included in this meal.
  • At the same time as the rice and dal, there is a little bowl of A
  • Mixed vegetable sabzi with chicken
  • 3 Roti + 1 Cup Curd + 1 Cup Paneer Butter Masala
  • Two slices of bread + 1 bowl of chicken noodle soup
  • A salad of mixed greens and a bowl of chicken curry on three chapati

After Lunch:-

  • 1 Mango
  • 1 Avocado
  • Bowl of fruits
  • One glass of buttermilk

Evening Snack:-

  • Pudding in a cup
  • Maple syrup drizzled on a pancake.
  • Cookies and a cup of coffee with cream
  • Two spoonfuls of protein powder in a glass of milk
  • Almond milk in a cup
  • Yogurt and fruit in a cup


  • Butter and two parathas
  • Two servings of pulao with two servings of chicken
  • 1 small bowl dal + 1 chapati + Paneer curry

After Dinner:-

  • Groundnuts in a cup of milk
  • Mixed nuts in a cup
  • Cherry


After reading this blog, you will understand the 3000 diet plan for individuals who want to gain weight or have some health issues. The program is not recommended to everyone, and only a particular group of people should have this diet plan.


Q1. Do people who have diabetes, or high blood pressure have 3000 calories diet plan?

A1. No, it’s not recommended for diabetics or high blood pressure can have it as there are certain diet restrictions for these kinds of patients.

Q2. Women who are post-pregnant and athletes can consume this diet plan?

A2. Yes, but after a few months, post-pregnant women can follow this diet plan again.

Q3. If this diet plan is safe for fitness and sportsperson, why not ordinary people have it?

A3. Not safe because ordinary people don’t have hardcore activities like athletes have, which consumes a lot of calories.

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