Meal plan with 3000kcal
If you're looking for the half-way between eating all you can or almost nothing at all, then you're in the right place. 3000 calories per day is more than enough for most of us when it comes to gaining mass. Of course, if you tend to store a bit more fat than te avarage gymrat, then be careful: we don't want to get fat by accident!
Meal plan with 3000kcal
Weight
Protein
Carbohydrates
Fat
Calories
-
330g
47,9g
84,0g
11,7g
649kcal
1.
Egg White
50g
6,3g
0,4g
0,2g
29kcal
2.
Scitec Nutrition 100% Whey Protein
30g
22,0g
3,8g
1,7g
122kcal
3.
Fruit yogurt
150g
5,3g
15,5g
3,0g
113kcal
4.
Oatmeal
100g
14,4g
64,3g
6,8g
386kcal
-
320g
40,7g
58,6g
2,4g
430kcal
1.
Graham bread
100g
10,1g
54,0g
1,0g
272kcal
2.
Tomatoes
100g
1,0g
4,0g
0,2g
22kcal
3.
Chicken breast fillet
120g
29,6g
0,6g
1,2g
135kcal
-
550g
43,0g
62,8g
8,0g
508kcal
1.
Broccoli (frozen)
100g
4,0g
2,0g
0,4g
28kcal
2.
Egg
50g
6,8g
0,3g
6,0g
85kcal
3.
Potatoes
300g
7,5g
60,0g
0,6g
282kcal
4.
Chicken breast fillet
100g
24,7g
0,5g
1,0g
113kcal
-
325g
28,8g
32,1g
7,7g
321kcal
1.
Scitec Nutrition 100% Whey Protein Professional
25g
18,3g
1,2g
1,7g
95kcal
2.
Fruit yogurt
300g
10,5g
30,9g
6,0g
226kcal
-
230g
43,5g
62,8g
1,7g
452kcal
1.
Rice
80g
6,4g
62,0g
0,2g
283kcal
2.
Chicken breast fillet
150g
37,1g
0,8g
1,5g
169kcal
-
215g
39,2g
9,5g
1,9g
217kcal
1.
Light cottage cheese
200g
28,2g
7,6g
1,0g
156kcal
2.
Scitec Nutrition 100% Whey Protein
15g
11,0g
1,9g
0,9g
61kcal
Daily intake
1 970g
243,1g
309,7g
33,4g
2 576kcal
By calories
Weight distribution
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