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3000 calorie meal plan

3000 calorie meal plan
3000 calorie meal plan

3000 calorie meal plan is geared towards building lean muscle and also for those looking to get ripped while holding on to as much muscle as possible. 3000 calorie diet plan consists of six moderately sized meals. However, You can also burn fat while on this 3000 calorie diet plan. You can get big and ripped from this 3000 calorie diet plan.

Weight loss Goals:

There may be many around us who would be heavy and each person has his set parameters to burn the calories.

A heavier person, for example, would burn more calories per day than a thin person. So equally, an athlete would burn more in a day than an average person spends in a routine physical activity.

While cutting down on sugar and fats is a good choice, there is more to a weight loss goal than eliminating a few foods from your diet.

How to burn 3000 calories a day:

To burn 3000 calories a day, you need to alter and eat much lesser than your recent diet patterns. But, this means that you must adjust the related amount of calories in the diet before you can complete the goal.

A healthy adult requires 2000 calories for basic functions of the boy. Whereas, Something you eat above this is used for walking, talking, working and other regular activities.

However, 3500 calories equal about 1 pound of fat. So, in order to lose one pound of fat, you must burn 3500 calories more than you consume.

Instead, if a person consumes 3500 calories and has no physical activity, which also would contribute excess fat equal to one pound.

Although, to begin with, the weight loss, one should focus on dropping calories intake and also include an intense workout that burns about 1000 calories.

So this will create a calories shortage that will instantly start flaming the fat. However, It should take a week to burn a pound of fat in this manner. But, beginners tend to burn fat faster compared to regulars.

A pound a day:

A week is considered a healthy journey towards stable weight loss. However, if losing an entire pound in a single day is important for some reason, So here are some intense activities that help burn the calories.


A very effective activity, running burns 850 calories an hour. However, you would need to run for 4 hours to burn 3000 calories.

Cross country skiing:

An intense one-hour session burns 1100 calories.


Swimming strongly for an hour helps you burn 700 calories.


The sport burns 850 calories in an hour.


Intense biking for an hour also burns 850 calories.


Boxing burns 800 calories in an hour.

however, Other similar intense activities that help burn calories include cycling, rock climbing, dancing, Pilates, weight lifting and yoga. So, any of those would need a dedicated 4 to 8 hours to successfully burn away 3000 calories.

Zero calorie foods:

Eating healthy Is an essential part of a weight loss goal, be it impressive as quick as ‘a pound a day’ goal. Also, you should ensure your body obtains compulsory nutrition despite the drop in calories.

Eat vegetables and whole grains that are high in fiber but low in calories. Better to have zero calorie foods like apples.

These foods barely have 50 calories that the body burns to digest it, hence the name. They also provide diet and energy as calories reduction finally results in a crash.

Maintain a calories log:

Everyone has different energy needs. So, even if you know how to burn 3000 calories a day, you need to make a diet plan along with a burning target.

All this should be recorded in a diary so that the plan is adhered to. Also, include lean meat with high protein intake in your diet.

3000 calorie meal plan 

3000 calorie meal 1

  •  2 whole eggs
  • 5 egg whites
  • Bagel
  • Cream cheese
  • 520 calories, 40 g protein, 42 g carbs, 17 g fat

3000 Calorie Meal 2

  •  Cottage cheese (2%, 8 oz)
  • 1 serving of almonds
  • Banana
  • 482 calories, 35 g protein, 47 g carbs, 20 g fat

3000 Calorie Meal 3

  •  2 chicken breasts 8 oz
  • 1 serving of brown rice
  • Sweet potato
  • 578 calories, 43 g protein, 64 g carbs, 16 g fat

3000 Calorie Meal 4

  •  2 scoops of whey protein
  • almond milk 10 oz
  • banana
  • natural peanut butter 1 tbsp
  • 558 calories, 59 g protein, 56 g carbs, 13 g fat

3000 Calorie Meal 5

  •  grilled salmon 6-8 oz
  • 3 red potatoes
  • cup of veggies
  • 501 calories, 39 g protein, 34 g carbs, 19 g fat

3000 Calorie Meal 6

  •  1.5 scoops of whey protein
  • almond milk 8 oz
  • natural peanut butter 1 tbsp
  • 377 calories, 47 g protein, 23 g carbs, 12 g fat

Who is this meal plan for?

This meal plan is geared more towards those looking to get ripped while holding on to as much lean muscle as possible.

If you struggle with investment body fat, this will mean sticking to clean foods and smallest cheat meals.

Gain lean muscle

Enhance body composition

Lose fat without eating into muscle

Encourage healthy eating habits

3000 calorie diet Goals:

With 3000 calories per day, you should be able to pack on some excellence muscle. At the same time, you should be able to still burn body fat as the types of foods you’ll be eating will boost your metabolism.

Kavita Mevada

This is Bit Copy about Kavita Mevada. She is Best-Selling Author, Social Media and content marketing as well Professional Developer in web and mobile technology at InGeniousSofttech. Her goal in Internet world “Promoting Good information and news over internet and expand programming skill over web and mobile apps ”.

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