3000 calorie meal plan for muscle gain

You can have the best workout program in the world, but if your nutrition plan isn’t nailed down your gains will be dead in the water.

The workouts you perform in the gym are merely the “spark” that stimulates the muscle building process into motion, but the realmagic happens through proper rest and nutrition.

Below is a complete, fully structured 3000 calorie meal plan that you can start following right away.

It is made up of a high quality combination of protein, carbs and fats to deliver the valulable nutrients you need to build muscle and gain strength effectively.

Before you get started, make sure to read through these quick guidelines…

1) Although the plan is structured using six meals per day, you are free to combine it into fewer meals if you wish. 3, 4 or 5 meals per day are all fine as long as the total nutrient breakdown is the same.

2) You can subsitute different food items in and out based on your preference as long as the total calorie content is the same. I recommend using the database on calorieking.com to find the nutritional info for each food item.

3) This plan can be used for both training and non-training days. On training days, just insert the workout wherever it is most convenient for you.

Get started with your 3000 calorie meal plan below…

3000 Calorie meal plan

* Number in brackets next to each item represents the calorie total.

Meal #1 (Breakfast)

(140) 2 whole eggs
(69) 3 egg whites
(93) 2 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes

Meal #2 (Snack)

(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(103) 1/3 cup oatmeal (dry measurement)
(58) 10 large strawberries
(55) 8 almonds

Meal #3 (Lunch)

(187) 4oz. chicken breast
(213) 1 1/4 large pita
(99) 1 3/4 cup sliced apple
Unlimited vegetables

Meal #4 (Snack)

(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(121) 1 large banana
(67) 2 tsp. almond butter

Meal #5 (Dinner)

(248) 4.25oz. salmon
(359) 1 2/3 cup rice (cooked)
(40) 1 tsp. flaxseed oil
Unlimited vegetables

Meal #6 (Snack)

(165) 1 1/2 scoops whey protein powder
(113) 10 ounces skim milk
(62) 1/5 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil

Thanks for checking out this 3000 calorie meal plan.

– Sean

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