Meal plan with 3000kcal

26-09-2015

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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 nutrition		1 970g	243,1g	309,7g	33,4g	2 576kcal