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
 

By calories

Weight distribution

  • 38.68% Protein
  • 49.27% Carbohydrates
  • 12.04% Fat
  • 0% Other
  • 12.33% Protein
  • 15.71% Carbohydrates
  • 1.693% Fat
  • 70.24% Other


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