While some people are overweight, others are underweight and need to put on weight . Thus, for them, an increase in daily caloric consumption may be indicated, as occurs in a 3000-calorie diet per day.
In addition, this type of eating program can also be adopted by those seeking to increase muscle mass
varies a lot depending on each person’s goals. Therefore, it is essential that you consult a nutritionist.
As a matter of fact, the professional is the most able to find an appropriate food program for your needs, goals and health in particular.
Second, it’s important to remember that what works for one person may not work for another. Thus, we cannot reproduce models that work for everyone. Therefore, you really need to consult a nutritionist before adhering to any of the menus.
Also, keep in mind that this article is for information only and can never replace the advice of a nutritionist.
At the same time, remember that while the goal of the regimen is to gain weight, ideally, it should be healthy. In other words, a fattening diet is not synonymous with eating low quality food all day. Therefore, it needs to be made up of nutritious foods.
Anyway, with all this in mind, we can already know some menu models for a 3000 calorie a day diet. So, check it out:
Model 1 for a 3000 calorie a day diet
Breakfast: 1 cup of diced avocado, 1 cup of 200 ml of whole milk and 1 ½ unit of French bread with crumbs with 2 teaspoons of cream cheese. Estimated calories: 626 calories.
Morning snack: 1 cup of guava. Calorie estimate: 112 calories.
Lunch: 3 tablespoons cooked white rice, 1 ½ scoops of cooked carioca beans , 1 medium beef steak, 1 medium piece of sliced carrot, ½ unit of sliced medium cooked eggplant, 2 small pieces of sliced tomato sliced and 1 slice of pineapple for dessert. Estimated Calories: 1029 Calories.
Afternoon Snack: 1 cup of diced watermelon, 1 cup of 170 grams of natural whole yogurt and 3 wholegrain toast with 3 tablespoons of cream of ricotta. Estimated calories: 398 calories.
Dinner: 1 unit of medium cooked sweet potato, ½ cup of cooked lentil, 1 medium piece of grilled chicken, 1 cup of cooked chayote, ½ cup of cooked okra, 1 sliced cucumber in skin, 1 cup of cooked broccoli and 6 medium pieces of strawberry for dessert. Estimated calories: 637 calories.
Evening snack: 1 large banana and 135 ml of whole milk. Calorie estimate: 197 calories.
Model 2 Diet of 3000 Calories a Day
Breakfast: 100 grams of rolled oats with 1 cup of halved strawberries and 9 large whites and 2 large scrambled egg yolks in the shape of an omelet. Estimated calories: 658.6 calories.
Morning snack: 2 slices of wholegrain bread with 3 tablespoons grated tuna. Calorie estimate: 172 calories.
Lunch: 100 grams of cooked brown rice, 150 grams of beef, 1 cup of cooked zucchini, 1 cup of cooked green beans and 2 cups of chopped red pepper. Estimated calories: 838 calories.
Afternoon Snack 1: 100 grams of oats, 6 large whites and 2 large egg yolks. Estimated calories: 601 calories.
Afternoon Snack 2: 1 shake prepared with two small bananas, 40 grams of whey protein and 200 ml of skimmed milk. Estimated calories: 408 calories.
Dinner: 30 grams of shelled walnuts with 200 grams of cottage cheese. Calorie estimate: 380 calories.
Model 3 Diet of 3000 Calories a Day
Breakfast: 1 cup of coffee with milk and sugar, 4 slices of loaf of bread with 2 tablespoons of margarine, 4 slices of light turkey breast and 1 kiwi. Estimated calories: 480 calories.
Morning snack: 200 ml of coconut water , 1 wholegrain toast and 1 cup of Italian grapes. Estimated calories: 189 calories.
Lunch: 1 cup of braised kale, 1 cup of boiled mashed pumpkin, 5 tablespoons of cooked white rice, 2 scoops of cooked black beans and 1 medium fillet of grilled salmon. 1 cup diced cantaloupe melon and 1 large peach for dessert. Estimated calories: 1149 calories.
Afternoon snack: 1 slice of cornmeal cake and 1 small container of 170 grams of natural yogurt. Calorie estimate: 316 calories.
Dinner: 1 cup braised cabbage, 1 cup cooked chopped cauliflower, 1 cup sliced cooked beets, 4 tablespoons cooked brown rice, 1 scoop cooked carioca beans and 1 large roasted chicken drumstick; ½ medium papaya and 1 large pear for dessert. Calorie estimate: 820.5 calories.
Namely, we calculated the 3000 calories of each menu model above based on nutritional information from databases available on the internet.
Since products from different brands may have different calorie content, it is possible that the caloric amounts on each menu are not exact.
In other words, the models are just an estimate to give us an idea of what the 3000 calorie diet menu might look like.