3000 Calories Meal Plan

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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes


Day 1

Breakfast Calories Carbohydrates Protein Fat
2 whole grain waffles 165.20 30.90g 4.94g 2.49g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
1 Tbs honey 63.84 17.30g 0.06g 0.00g
4 oz low fat lemon yogurt 106.76 18.00g 4.00g 2.00g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 536.12 107.21g 18.84g 5.59g
 
Snack 1 Calories Carbohydrates Protein Fat
Clif Bar- Cranberry Apple Cherry 230.00 45.00g 10.00g 2.5g
TOTAL 230.00 45.00g 10.00g 2.5g
 
Lunch Calories Carbohydrates Protein Fat
6 oz roast beef, sliced, low sodium 270.00 0.00g 42.00g 9.00g
2 slices low fat Swiss cheese 100.24 1.90g 15.90g 2.86g
4 slices tomato 16.20 3.53g 0.79g 0.18g
2 slices whole wheat bread 137.76 25.82g 5.43g 2.35g
2 cups canned lentil soup 251.86 40.61g 15.58g 3.00g
TOTAL 776.06 71.86g 79.70g 17.39g
 
Snack 2 Calories Carbohydrates Protein Fat
Fruit Smoothie:        
6 fl oz orange juice 82.37 19.09g 1.12g 0.56g
5 large strawberries, frozen 18.55 4.84g 0.23g 0.06g
1 medium banana 105.02 26.95g 1.29g 0.39g
2 oz protein powder** 208.00 4.00g 48.00g 0.00g
TOTAL 413.94 54.88g 50.64g 1.01g
 
Dinner Calories Carbohydrates Protein Fat
6 oz cooked shrimp 168.30 0.00g 35.55g 1.84g
2 cup brown rice pasta, cooked 400.00 90.00g 10.00g 0.00g
1 cup cooked broccoli 54.60 11.20g 3.71g 0.64g
¾ cup marinara sauce 138.75 21.13g 3.66g 4.46g
TOTAL 761.65 122.33g 52.92g 6.94g
 
Snack 3 Calories Carbohydrates Protein Fat
1 ½ cups grapes 92.46 23.67g 0.87g 0.48g
25 raw almonds 173.40 5.93g 6.38g 15.20g
TOTAL 265.86 29.60g 7.25g 15.68g
 
DAILY TOTAL 2983.63 430.88g 219.35g 49.11g

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Day 2

Breakfast Calories Carbohydrates Protein Fat
1 egg + 4 egg whites, scrambled 139.90 2.30g 21.15g 7.67g
1 cinnamon raisin bagel, toasted 322.14 65.14g 11.56g 2.01g
2 Tbs cream cheese 69.80 0.53g 1.51g 6.97g
8 oz grapefruit juice, unsweetened 96.41 22.74g 1.24g 0.25g
TOTAL 628.25 90.71g 35.46g 16.90g
 
Snack 1 Calories Carbohydrates Protein Fat
1 cup hummus 435.42 49.49g 11.96g 21.13g
20 baby carrots 70.00 16.48g 1.28g 0.26g
20 raw almonds 138.72 4.74g 5.10g 12.16g
TOTAL 644.14 70.71g 18.34g 33.55g
 
Lunch Calories Carbohydrates Protein Fat
2 bean burgers, grilled 159.26 10.20g 19.21g 3.76g
1 whole wheat hamburger bun 114.38 21.97g 3.74g 2.02g
½ cup green leaf spinach 2.70 0.50g 0.24g 0.03g
1 sweet potato, chopped and roasted with 2 tsp olive oil 241.56 37.28g 3.62g 9.27g
TOTAL 517.90 69.95g 26.81g 15.08g
 
Snack 2 Calories Carbohydrates Protein Fat
1 cup dried apricots 314.98 67.55g 5.00g 0.45g
TOTAL 314.98 67.55g 5.00g 0.45g
 
Dinner Calories Carbohydrates Protein Fat
Pita Pizza* (see recipe)        
2 whole wheat pitas (4 in) 148.96 30.80g 5.49g 1.46g
¼ cup marinara sauce 46.25 7.04g 3.22g 1.49g
1 link cooked chicken sausage, sliced 200.00 4.00g 24.00g 12.00g
¾ cup shredded part skim mozzarella cheese 170.63 2.16g 14.67g 11.32g
½ cup bell pepper, chopped 14.90 3.46g 0.64g 0.13g
TOTAL 580.74 47.46g 48.02g 26.40g
 
Snack 3 Calories Carbohydrates Protein Fat
Strawberry Shake        
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• ¾ cup frozen strawberries 37.10 9.68g 0.46g 0.12g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 365.10 43.68g 48.96g 0.12g
 
DAILY TOTAL 3051.11 390.06g 182.77g 92.50g

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Day 3

Breakfast Calories Carbohydrates Protein Fat
1 whole wheat bagel, toasted 271.58 56.76g 11.40g 1.28g
2 Tbs light vegetable cream cheese 69.30 2.10g 3.18g 5.28g
2 slices tomato 8.10 1.76g 0.40g 0.09g
8 oz grapefruit juice, unsweetened 96.33 22.72g 1.24g 0.25g
1 Egg, hard boiled 77.50 0.56g 6.29g 5.31g
TOTAL 522.81 83.91g 22.50g 12.20g
 
Snack 1 Calories Carbohydrates Protein Fat
1 medium orange 61.57 15.39g 1.23g 0.23g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
TOTAL 457.30 29.39g 10.37g 37.20g
 
Lunch Calories Carbohydrates Protein Fat
Tuna on Rye:        
• 4 oz canned chunk light tuna 131.54 0.00g 28.93g 0.93g
• 1 Tbs plain yogurt 9.34 0.71g 0.53g 0.50g
• 5 spanish olives, chopped 40.48 2.20g 0.30g 3.76g
• 2 slices whole grain rye bread 165.76 30.91g 5.44g 2.11g
1.5 oz whole wheat pretzels 153.94 34.53g 4.72g 1.10g
1 cup cantaloupe 54.40 13.06g 1.34g 0.30g
TOTAL 555.47 81.42g 41.26g 8.70g
 
Snack 2 Calories Carbohydrates Protein Fat
Double Chocolate Shake:        
• 2 oz chocolate protein powder** mixed with 6 oz water 208.00 4.00g 48.00g 0.00g
• 1 Tbs unsweetened cocoa powder 12.37 2.93g 1.06g 0.74g
• 1 small banana, sliced, frozen 89.89 23.07g 1.10g 0.33g
TOTAL 310.26 30.00g 50.16g 1.07g
 
Dinner Calories Carbohydrates Protein Fat
6 oz skinless chicken breast, grilled 280.66 0.00g 52.67g 6.07g
1 large sweet potato, baked 162.00 37.28g 3.62g 0.27g
2 Tbs nonfat Greek style yogurt 28.33 2.00g 4.33g 0.00g
2 cups steamed broccoli 109.20 22.40g 7.42g 1.28g
TOTAL 580.19 61.68g 68.14g 7.62g
 
Snack 3 Calories Carbohydrates Protein Fat
½ cup almonds 265.88 9.08g 9.78g 23.29g
1 oz pecans 195.90 3.93g 2.60g 20.40g
8 fl oz low fat milk 102.48 12.18g 8.22g 2.37g
TOTAL 564.26 25.19g 20.60g 46.06g
 
DAILY TOTAL 2982.29 329.59g 213.03g 112.85g

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Day 4

Breakfast Calories Carbohydrates Protein Fat
2 cups shredded wheat ‘n bran cereal 315.30 75.43g 15.80g 1.32g
8 fl oz low fat milk 102.48 12.18g 8.22g 2.37g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
TOTAL 532.35 116.74g 25.51g 4.35g
 
Snack 1 Calories Carbohydrates Protein Fat
LARA Bar - Apple Pie 180.00 23.00g 4.00g 10.00g
1 medium apple 71.76 19.06g 0.36g 0.23g
2 oz walnuts 370.82 7.77g 0.36g 36.97g
TOTAL 622.58 49.83g 13.00g 47.20g
 
Lunch Calories Carbohydrates Protein Fat
Rice & Bean Wrap*(see recipe)        
• 1 (8in) whole wheat flour tortilla 143.52 23.62g 3.81g 3.56g
• 1 slice low fat cheddar cheese 48.44 0.53g 6.82g 1.96g
• ½ cup cooked brown rice 108.22 22.39g 2.52g 0.88g
• ½ cup black beans, canned 109.20 19.87g 7.24g 0.35g
• ¼ cup sliced bell pepper 7.45 1.73g 0.32g 0.06g
• ¼ cup salsa 17.82 4.13g 1.02g 0.11g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 647.72 115.34g 31.69g 7.37g
 
Snack 2 Calories Carbohydrates Protein Fat
Grapefruit Smoothie:        
• 1 oz protein powder 104.00 2.00g 24.00g 0.00g
• 8 fl oz grapefruit juice, unsweetened + ¾ cup crushed ice 96.33 22.72g 1.24g 0.25g
TOTAL 200.33 24.72g 25.24g 0.25g
 
Dinner Calories Carbohydrates Protein Fat
6 oz grilled flank steak 319.78 0.00g 47.05g 14.00g
1 cup cooked wild rice 248.46 52.50g 9.82g 0.84g
2 cups steamed asparagus 79.20 14.80g 8.64g 0.79g
8 fl oz low fat milk 102.48 12.18g 8.22g 2.37g
TOTAL 749.92 79.48g 73.73g 18.00g
 
Snack 3 Calories Carbohydrates Protein Fat
1 oz dark chocolate 150.15 16.80g 3.57g 9.16g
1 medium banana 105.02 26.95g 1.29g 0.39g
TOTAL 255.17 43.75g 4.86g 9.55g
 
DAILY TOTAL 3008.07 429.86g 174.03g 86.72g

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Day 5

Breakfast Calories Carbohydrates Protein Fat
2 cups cooked oatmeal (prepared with water) 294.84 50.54g 12.17g 4.68g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
½ cup sliced almonds 265.88 9.08g 9.78g 23.29g
TOTAL 675.29 88.75g 23.44g 28.63g
 
Snack 1 Calories Carbohydrates Protein Fat
Berry Smoothie:        
1 oz protein powder** 104.00 2.00g 24.00g 0.00g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 cup frozen mixed berries 65.61 16.23g 0.64g 0.58g
TOTAL 255.36 30.11g 32.99g 1.02g
 
Lunch Calories Carbohydrates Protein Fat
Tofu Stir Fry* (see recipe)        
1 cup firm tofu, diced 365.40 10.79g 39.77g 21.97g
2 tsp canola oil 79.56 0.00g 0.00g 9.00g
1 clove garlic, minced 4.47g 0.99g 40.26g 11.77g
1 cup sliced mushrooms 15.40 2.30g 2.16g 0.24g
1 ½ cups green beans 51.15 11.76g 3.00g 0.20g
2 Tbs low sodium soy sauce 16.85 2.71g 1.64g 0.02g
1 Tbs hoisin sauce 35.20 7.05g 0.53g 0.54g
1 ½ cups cooked brown rice 324.67 67.16g 7.55g 2.63g
TOTAL 892.70 102.76g 94.91g 46.37g
 
Snack 2 Calories Carbohydrates Protein Fat
1 slice whole grain bread 68.88 12.91g 2.72g 1.18g
2 Tbs natural almond butter, unsalted 202.56 5.79g 8.83g 16.91g
1 medium orange 61.57 15.39g 1.23g 0.16g
TOTAL 333.01 34.09g 12.78g 18.25g
 
Dinner Calories Carbohydrates Protein Fat
5 oz lean hamburger, cooked 394.06 0.00g 36.23g 26.56g
1 ½ cups cooked quinoa 381.00 70.35g 13.35g 5.85g
1 cup steamed green peas 67.20 11.28g 5.23g 0.37g
1 cup cherry tomatoes 26.82 5.84g 1.31g 0.30g
TOTAL 869.08 87.47g 56.12g 33.08g
 
DAILY TOTAL 3025.44 343.18g 220.24g 127.35g

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Day 6

Breakfast Calories Carbohydrates Protein Fat
4 eggs, scrambled 405.04 5.37g 27.06g 29.79g
2 oz cooked Canadian bacon 104.89 0.77g 13.74g 4.79g
2 slices whole wheat bread, toasted 138.50 25.85g 5.45g 2.40g
2 tsp trans fat free margarine 56.47 0.00g 0.00g 6.24g
TOTAL 704.90 31.99g 46.25g 43.22g
 
Snack 1 Calories Carbohydrates Protein Fat
1 medium apple 71.76 19.06g 0.36g 0.23g
25 raw almonds 173.40 5.93g 6.38g 15.20g
TOTAL 245.16 24.99g 6.74g 15.43g
 
Lunch Calories Carbohydrates Protein Fat
Vegetarian Chilli* - 1 serving (see recipe)        
• 1/3 Tbs olive oil 39.78 0.00g 0.00g 4.50g
• 1/3 onion, chopped 11.20 23.96g 0.25g 0.02g
• 1/3 green bell pepper, chopped 4.96 1.15g 0.21g 0.04g
• 1 garlic clove, minced 4.47 0.99g 0.19g 0.02g
• 1/3 tsp kosher salt + 1/3 Tbs cumin + 1 tsp chili powder 23.58 3.66g 1.99g 1.30g
• ¼ cup button mushrooms, chopped 3.85 0.57g 1.54g 0.06g
• 1/3 (28-ounce) can whole crushed tomatoes with liquid, no salt added 86.49 12.44g 3.00g 0.00g
• 1/3 (15 oz) can black beans, rinsed and drained 128.33 21.00g 8.17g 1.17g
• 1/3 (15 oz) can kidney beans, rinsed and drained 116.67 18.00g 8.00g 0.58g
• 1/3 cup whole kernel corn, frozen 48.11 11.37g 1.65g 0.42g
15 baked tortilla chips 117.65 22.67g 3.12g 1.62g
TOTAL 585.09 115.82g 28.12g 9.73g
 
Snack 2 Calories Carbohydrates Protein Fat
2 string cheese 144.02 1.57g 13.76g 9.03g
1 cup grapes 61.64 15.78g 0.58g 0.32g
8 whole wheat crackers 141.76 21.95g 2.82g 5.50g
TOTAL 347.42 39.30g 17.16g 14.85g
 
Dinner Calories Carbohydrates Protein Fat
6 oz chicken sausage, grilled 249.26 4.99g 29.42g 14.96g
1 sweet potato, chopped and roasted with 2 tsp olive oil 241.56 37.28g 3.62g 9.27g
3 cups spinach + 1 cup chopped tomato 48.60 10.07g 3.05g 0.52g
1 Tbs olive oil + 1 Tbs balsamic vinegar 122.47 0.14g 0.00g 13.50g
TOTAL 661.89 52.48g 36.09g 13.50g
 
Snack 3 Calories Carbohydrates Protein Fat
8 oz low fat vanilla yogurt 208.25 33.81g 12.81g 3.06g
1 medium banana 89.89 23.07g 1.10g 0.33g
1 oz chocolate protein powder** 104.00 2.00g 24.00g 0.00g
TOTAL 312.25 35.81g 37.91g 3.39g
 
DAILY TOTAL 2946.60 300.39g 172.27g 124.87g

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Day 7

Breakfast Calories Carbohydrates Protein Fat
Breakfast Shake        
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
• ¾ cup frozen blueberries 61.99 15.67g 0.81g 0.36g
• 10 fl oz orange juice 136.84 31.29g 2.49g 0.84g
• 1 medium banana 105.02 26.95g 1.29g 0.39g
TOTAL 511.85 77.91g 52.59g 1.59g
 
Snack 1 Calories Carbohydrates Protein Fat
1 Nature Valley granola bar, cinnamon 180.00 29.00g 4.00g 6.00g
8 fl oz low fat milk 102.48 12.18g 8.22g 2.37g
TOTAL 282.48 41.18g 12.22g 8.37g
 
Lunch Calories Carbohydrates Protein Fat
2 cups canned Lentil Soup 251.68 40.61g 15.58g 3.00g
1 cup cooked brown rice 216.45 44.77g 5.03g 1.75g
6 oz grilled chick breast 280.66 0.00g 52.67g 6.07g
TOTAL 748.79 85.38g 73.28g 10.82g
 
Snack 2 Calories Carbohydrates Protein Fat
4 oz roasted turkey breast (deli sliced) 127.01 8.73g 15.31g 3.40g
2 slices multi grain bread 130.52 24.13g 5.20g 1.98g
TOTAL 257.53 32.86g 20.51g 5.38g
 
Dinner Calories Carbohydrates Protein Fat
Turkey Burger Wrap:        
• 6 oz cooked turkey burger 297.25 0.00g 34.84g 16.48g
• 2 slices low fat Swiss cheese 71.40 1.80g 10.72g 2.14g
• 1 Spinach Flour tortilla (10 in) 218.40 35.95g 5.80g 5.43g
• 1 Tbs BBQ sauce 11.72 2.00g 0.28g 0.28g
• ¼ cup shredded cabbage 4.20 0.98g 0.25g 0.02g
1 cup sliced cucumber 14.28 2.57g 0.70g 0.19g
2 tsp olive oil and 1 tsp balsamic vinegar 82.24 0.01g 0.00g 9.00g
TOTAL 699.49 43.31g 52.59g 33.54g
 
Snack 3 Calories Carbohydrates Protein Fat
1 medium apple 71.76 19.06g 0.36g 0.23g
2 Tbs all natural peanut butter 210.00 6.00g 7.00g 17.00g
25 raw almonds 173.40 5.93g 6.38g 15.20g
TOTAL 455.16 30.99g 13.74g 32.43g
 
DAILY TOTAL 2955.30 311.63g 224.93g 92.13g

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** Can substitute soy, hemp, pea, rice protein, or whey powders for use in smoothies.

NOTES:
Bar flavors are used only to provide a calorie and macronutrient recommendation. Any flavor can be substituted, but values will vary slightly.
If meal suggestion lists skim milk, you can substitute soy, almond, or rice milk depending on your preference.

RECIPES


Pita Pizza
Serves: 1
Prep Time: 10 minutes
Cook Time: 12 minutes

• 2 whole wheat pitas (4 in)
• ¼ cup marinara sauce
• 1 link cooked chicken sausage, sliced
• ¾ cup shredded part skim mozzarella cheese
• ½ cup bell pepper, chopped

  • Preheat oven to 375°
  • Place pitas on a cookie sheet lined with aluminum foil
  • Top with chicken sausage, scallion, pepper and cheese
  • Bake for 15-20 minutes until cheese is melted and bubbly


    • Rice & Bean Wrap
    Serves: 1
    Prep Time: 5 minutes
    Cook Time: 1 minute

    • 1 (8in) whole wheat flour tortilla
    • 1 slice low fat cheddar cheese
    • ½ cup cooked brown rice
    • ½ cup black beans, canned
    • ¾ cup sliced bell pepper
    • ¾ cup salsa

  • Top tortilla with cheese rice, beans, pepper and salsa
  • Roll up tightly and microwave for one minute to heat


    • Tofu Stir Fry
    Serves: 1
    Prep Time: 5 minutes
    Cook Time: 10 minutes

    • 1 cup firm tofu, diced
    • 2 tsp canola oil
    • 1 clove garlic, minced
    • 1 cup sliced mushrooms
    • 1 ½ cups green beans
    • 2 Tbs low sodium soy sauce
    • 1 Tbs hoisin sauce
    • 1 ½ cups cooked brown rice

  • Heat a wok or large pot over high heat
  • Add oil and garlic and sauté for 10 seconds
  • Add tofu and 1 Tbs soy sauce, toss and cook for 2 minutes
  • Add vegetables, hoisin sauce and remaining soy sauce
  • Lower heat slightly. Continually toss and cook for another 5 minutes until vegetables are slightly tender


    • Vegetarian Chilli
    Prep time: 15 minutes
    Cook time: 40 minutes

    Serves: 1 (per meal)
    • 1/3 Tbs olive oil
    • 1/3 onion, chopped
    • 1/3 green bell pepper, chopped
    • 1 garlic clove, minced
    • 1/3 tsp kosher salt + 1/3 Tbs cumin + 1 tsp chili powder
    • ¼ cup button mushrooms, chopped
    • 1/3 (15 oz) can black beans, rinsed and drained
    • 1/3 (15 oz) can kidney beans, rinsed and drained
    • 1/3 cup whole kernel corn, frozen

    Serves: 3
    • 1 Tbs olive oil
    • 1/2 cup onion, chopped
    • ½ cup green bell pepper, chopped
    • 3 garlic cloves, minced
    • Spice mix: 2 tsp chili powder + 1 tsp kosher salt + 1 tsp cumin
    • ¾ cup button mushrooms, chopped
    • 1 (28-ounce) can whole crushed tomatoes with liquid, no salt added
    • 1 (15-ounce) can black beans, rinsed and drained
    • 1 (15-ounce) can kidney beans, rinsed and drained
    • 1 cup whole kernel corn, frozen

  • Heat oil in a large pot over medium-high heat.
  • Add onion and pepper and cook for 3-4 minutes.
  • Add garlic and spice mix and continue to cook for an additional 5 minutes.
  • Add mushrooms, tomatoes, beans and corn ; stir and bring mixture to a boil.
  • Reduce heat to medium and simmer uncovered for 20 minutes, stirring occasionally.


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