3000 Calorie Meal Plan to Gain Muscle For You Updated

By: Aiden Johann

If millions of people out there want to lose weight, you know there are millions of people who want to gain weight; everyone wants to achieve a balanced and healthy body.

Those who lose weight are to reduce fat and increase muscle mass while maintaining a healthy body.

And certainly, the purpose of your weight gain is to increase muscle mass and not increase too much fat.

Losing or losing weight will increase your fat and muscle mass, but there are meal components that will help you support your muscle growth rather than increase your body fat mass. Suitable for training.

For those of you who really want to improve your weight, surely 3000 calories a day menu will be the perfect choice to help improve body weight quickly and scientifically.

3000 calorie meal plan to gain muscle
3000 calorie meal plan to gain muscle

Today, the Bellyfatzone experts will share with you how this diet and how to prepare each meal of the day for the most reasonable and limit the risk of excess fat.

According to statistics from scientific experts, an average of 1 adult male/female will charge about 2200-2400kcal / day to maintain body weight.

You can immediately read the kcal article to understand better what we need to pay attention to in the diet.

Therefore, to solve the shortage of calories, we need to increase the number of calories above the daily calorie burn.

The number of calories needed by everyone will be different.

However, we will not go into this problem but focus on sharing 3000kcal eating schedules to help you with adult organs; high calorie needs to improve weight and muscle mass easily. Corn during exercise!

A daily 3,000 calorie menu for those who need to gain weight

Normally, a meal of about 2000kcal is considered the standard and can be roughly called to meet the nutritional needs of a day for most adults.

However, depending on the intensity of activity, training, bodyweight, goals, and metabolism, that person may need more than that (range from 3000-3500kcal). To be able to guarantee successful signing up.

Unlike many other articles you see on the Internet, this article will focus on analyzing in detail the advantages, disadvantages, which foods need to add, limit, and the diet of 3,000 sample calories.

Read more: 1200 calorie meal plan on a budget.

Who should follow a 3000 calorie diet every day?

A person's daily calorie needs will depend on several factors right below:

  • Gender: Women often burn 5-10% fewer calories than men of the same height.
  • Age: The number of calories your body burns every day will decrease with age.
  • Height: The taller you are, the more calories your body needs to maintain weight.
  • Activities: Exercise and gardening, walking, breathing … will increase the daily calorie needs.

The amount of calories needed per day is maintained between 1600-2400 calories for adult women and 2000-3000 calories for men, with the lowest for the sedentary and the highest for the very active.

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These estimates are based on the average height calculation results and a perfect weight for adult men and women.

A woman with a fit body, 1m63 tall, will weigh about 57kg, while a man with a good shape, 1m78 tall, will weigh about 70kg.

Depending on your weight and activity level, you may need up to 3000kcal or more per day to maintain/gain weight.

Although athletes often need more calories than ordinary people, those who have jobs that require more physical effort, such as workers, farmers, builders, etc., will need more calories to maintain and gain weight.

On the contrary, if you only do a few exercises/workouts a few days a week, you will not need so many calories with fairly low intensity.

Simply because exercises burn fewer calories than most people usually consume each day.

In a nutshell: Factors like gender, age, height, and intensity of exercise/activity affect whether you should stick to the 3000kcal diet per day.

Read more: What Kind Of Food Bulking Meal Plan On a Budget? Only From 50 USD a Week

Does the 3000-3500kcal eating schedule help gain weight?

Does the 3000-3500kcal eating schedule help gain weight?

While many people are looking for ways to lose weight, many are looking for ways to get rid of thinness.

Weight gain is only successful when you continuously load more calories than you burn per day.

Depending on your training intensity and weight, 3,000 calories will often be more than your body needs, helping you gain weight!

Why do you want to gain weight?

  • There are really many reasons for you to sign. If you are classified as a low-weight person according to the BMI, surely nutritionists will recommend signing up.
  • If you are an athlete, you may need to gain weight, especially focusing on increasing lean muscle mass.
  • Similarly, if you are a bodybuilder or weight lifter, you will also want to gain weight and strength.
  • In some other cases, you will also need to increase the number of calories, such as being sick or just finished surgery …

Safe and scientific weight gain level

While this research is still quite small, the scientific weight gain index ranges from 0.5-1 kg/week.

However, for those who are severely malnourished, an increase of about 2 kg/week is completely acceptable.

Gaining weight too quickly can cause many unwanted side effects, such as bloating, upset stomach, and fluid retention.

If you are an athlete, these side effects can hinder exercise performance. Also, rapid weight gain can increase triglyceride levels. This can increase the risk of cardiovascular disease.

increase the risk of cardiovascular disease

Weight gain depends on the number of calories you need each day to maintain weight.

If you maintain your weight at 2000 calories/day, you will gain weight faster with a menu of 3000 calories, compared to people who maintain a weight of about 2500 calories/day.

For example, an 8-week study demonstrated that 25 healthy people ate an extra 950kcal, compared to the number of calories needed to maintain weight, they would gain about 5.3kg, of which 3.5kg is fat.

If these people eat an extra 500kcal, compared to the calories they need to maintain their weight, they will gain less weight in the same period.

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Bottom line: For a few people, the 3000kcal diet can help you gain weight successfully. The safe weight gain index is ranged from 0.5-1 kg/week.

What is a healthy and scientific 3000 calorie diet menu?

The calories in your menu come from the three most important nutrients – carbs, protein, and fat. Protein and carbs provide 4 calories/gram, compared to 9 calories for fat.

According to the Medicine of the National Academies, they recommend that people follow the following nutritional formula:

  • 45-65% of calories from carbs
  • 20-35% of calories from fat
  • 10-35% of calories from protein

The chart below applies to a 3000-calorie diet for thin people:

Calories 3000
Carbs 338-488g
Fat 67-117g
The protein 75-263g

When combined with resistance training, an increase in protein content has been shown to reduce fat gain.

This is due to increased calories and increased muscle mass. Weight-increasing gym schedules can stimulate muscle mass gain instead of gaining fat in a high-calorie diet for weight gainers.

Protein absorption throughout workouts and the day will help restore and stimulate muscle growth.

In a nutshell: Increasing daily protein intake in combination with exercise will limit body fat gain and increase muscle mass instead.

What to eat and what not to eat on a 3000kcal diet?

What to eat and what not to eat on a 3000kcal diet?

Getting 3000kcal daily from whole, raw, unprocessed, or less processed foods like fruits, vegetables, cereals, foods containing healthy fats and lean proteins may also be quite challenging for many people.

That's because these foods contain a lot of nutrients, but dark calories are low, requiring you to eat vast quantities to reach 3000-3500kcal.

In contrast, the absorption of 3000kcal from processed foods, such as bacon, chips, cakes, candy, and soft drinks, is too easy because they contain too many calories.

However, because these foods are too nutrient deficient, we must eat fresh foods that are both nutritious and high in calories:

  • Protein-rich foods from animals: tuna, chicken, beef, eggs …
  • Protein-rich foods from plants: tofu, soybeans, chickpeas …
  • Whole grains: oats, brown rice, rye bread, quinoa seeds …
  • Dairy products: fresh milk, cheese …
  • Foods rich in good fats: almonds, flaxseed, olive oil, peanut butter, etc.
  • Fruits: avocado, apple, banana, pear, orange, grape, etc.
  • Vegetables: sweet potatoes, spinach, broccoli, cauliflower, tomatoes …

Also, protein powders, including protein supplements for gym people, casein milk powders, and vegetable protein powders such as soybeans, beans, etc., can be added to vitamins to make a meal. Eat extra calories and nutrition.

Finally, it would help if you chose to buy a milk weight gainer mass gainer. These products usually provide about 1000-1200kcal / dose, easily providing enough nutrition and calories in your diet.

Processed, low-nutrient foods to avoid or limit to a 3,000-calorie diet include:

  • Fried foods: French fries, fried pies, fried cheese, etc.
  • Fast foods: pizza, hot dogs, hamburgers …
  • Foods and sugary drinks: soda, candy, cakes, ice cream, milk tea …

Bottom line: Make sure most of your calories come from nutritious, low-processed, and confectionary foods and fast food for parties.

Sample 3000 calorie menu for people who need to gain weight

Sample 3000 calorie menu for people who need to gain weight

Here is a 3000kcal diet for 5 days – weight gain menu for thin people:



  • 80goats + 240ml of fresh milk
  • 1 sliced ​​banana
  • 2 tablespoons peanut butter

Side meal

  • 80g of dry cereal
  • 30g granola seeds
  • 34g dried fruit
  • 20 almonds
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  • 100g spaghetti
  • 183g tomato sauce
  • 112g minced beef
  • 1 large loaf of bread
  • 1 tbsp of peanut butter

Side meal

  • 226g of fresh cheese
  • 70g cranberry


  • 110g tuna
  • 100g of brown rice
  • 5 asparagus plants



  • Smoothie (480ml of fresh milk)
  • 227g yogurt
  • 140g cranberry
  • 2 tablespoons almond butter

Side meal

  • 1 bar of granola cake
  • 1 apple
  • 2 pieces of smiling cow cheese


  • Sandwich (meat, cheese, vegetables)
  • 85g carrots
  • 28g of mushrooms
  • 1 apple

Side meal

  • 1 tbsp of Whey Protein
  • 240ml of fresh milk


  • 113g beef
  • 173g boiled potatoes
  • 1 tbsp of butter
  • 85g broccoli



  • 3 loaves of black bread
  • 2 tablespoons peanut butter
  • 1 orange
  • 480ml of fresh milk without sugar

Side meal

  • 1 bar of granola cake
  • 28g of almonds


  • 170g hamburger
  • 1 piece of beef
  • 1 slice of tomatoes
  • Vegetables
  • Sweet potato

Side meal


  • 112g chicken breast
  • 84g quinoa seeds
  • 85g of vegetables



  • 3 omelets
  • Chopped onion
  • Pepper
  • 28g cheese
  • 480ml fresh milk

Side meal

  • 2 tablespoons peanut butter
  • 1 banana
  • 1 loaf of bread


  • 226g fillet
  • Salad of vegetables

Side meal

  • 2 boiled eggs
  • Salad of vegetables


  • 114g chicken breast, onions, garlic, celery, chili
  • 120g tomatoes
  • 120g beans
  • 28g cheese



  • 3 eggs
  • 1 apple
  • 80goats + 240ml of fresh milk

Side meal

  • 226g yogurt
  • 30g granola seeds
  • 70g cranberry seeds


  • 170g chicken breast
  • 150g sweet potatoes
  • 85g of green vegetables
  • 30g almonds

Side meal


  • 114g chicken breast, onions, garlic, celery, chili
  • 120g tomatoes
  • 120g beans
  • 28g cheese

Meal Prep 3,000 Calories In 14 MINUTES Video

That's the power of a 3,000-calorie menu for thin people who need to gain weight. What are you waiting for without adding immediately to the daily diet?

What can we learn from this article?

Our goal is to find a menu that is easy for us to process and saves time but still meets the calories you need to consume during the day to serve the muscle-building process.

All of us besides training have time for other things if we are not a coach or sports experts.

Your main job is not exercising, it is very important to save time for meals like this.

However, if you prioritize saving time and we use ready-to-eat foods with very large calories and lack the fiber or vitamin ingredients in the meal, that love will seriously affect the formation.

They will even make you form more fatty tissue and not achieve the results you want.

So what we learned from this article is how much energy you want to load in a day.

For example, in this article is 3,000 kcal, then use evenly between the micronutrients vitamins and macronutrients foods that include a full range of protein, carbs, and good fat content for the body.

Of course, don't forget your preferences and the flavors you love.

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Hopefully, the information above has helped you gain some more knowledge about the “3000 calorie meal plan to gain muscle” and bring some small value. Please share this article if you feel it is useful. Thanks!


  • https://www.healthline.com/nutrition/3000-calorie-meal-plan
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Aiden Johann
Aiden Johann is a renowned bodybuilder with almost a decade of experience in the fitness industry. He has established himself as an expert in the field and has helped numerous individuals achieve their fitness goals. Aside from bodybuilding, Aiden also has a great passion for writing. He has been creating informative and engaging content related to health and fitness for years. One of Aiden's areas of expertise is food supplements for men and women. He has extensive knowledge of different types of supplements and their effects on the body. His in-depth understanding of nutrition and supplementation has helped many people make informed decisions about their dietary needs.
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