Thousands of people worldwide are striving to lose weight and sculpt a beautiful body. At the same time, others are struggling with being excessively thin and a failure to gain muscle. In both cases, choosing a calorie limit is the first step towards success. If you have stumbled across 3000-calorie dietary options and wondered whether it is suitable for your goals, this article is for you. When is 3000 calories a day a healthy and smart choice, and when should you look for other plans? With this article, you will learn all essentials about high calorie limits and their effect on your body. Healthy meal plan for an energetic start included!
How many calories do you need?
The recommended daily calorie intake for women is 1600-2000 calories, and 2000-2500 calories for men. 3000 calories a day is well above these limits. Sure, you can try calculating your calorie consumption, but it's almost certain you're not burning this much. That said, the 3000 calories a day diet is a choice for weight and muscle mass gain. Why would you need such a high-calorie plan?
A significant number of people are underweight. Society does not pay much attention to this, but the lack of weight also has negative consequences for health. For example, underweight people face an increased risk of early death and low immunity. There can be various reasons why you may be underweight. For example, eating disorders, thyroid problems, or recent illnesses may lead to abnormally low weight. If you are going to gain weight after such stressful periods for the body, consult your doctor.
You want to gain muscle
A high calorie limit may be suitable for people with an active lifestyle who spend a lot of time in the gym. If your goal is to gain muscle mass, this meal plan might be a good option. In general, the more active you are, the more calories you need. BetterMe offers professional guidance on all the nuances of physical training.
Is 3000 calories a day healthy?
High calorie intake does not automatically mean harm to health. It all depends on what exactly you eat. If you fall into the category of people for whom this calorie limit is right, you just need to follow the general rules of a healthy diet.
So, if you are actively involved in sports and want to strive to gain weight, you can't avoid increasing your protein intake. The best sources of protein are plant-based ones and seafood. You can also eat a variety of protein bars and blends. Remember to include plenty of healthy fats in your diet, such as avocados, olive oil, and nuts. Don't forget to eat plenty of fruits and vegetables as well as dairy products.
It can be tempting to fill your shopping cart with unhealthy, high-calorie foods, but do your best to resist. The problem is not only weight gain, but also lack of vitamins and minerals in those products. These weaken your body and hurdle your workout progress. Try to avoid deep-fried and processed foods, sodas, chips, and fast food. Excessive amounts of cakes and bakeries will also harm your health.
If you're looking for the best dietary plans out there, make no mistake: BetterMe offers the widest variety of diets and workouts to suit all tastes. Qualified advice from professional nutritionists and highly effective workouts included!
Meal Plan For 3000 Calories A Day
Here's a delicious sample meal plan for this number of calories. It contains a wide variety of healthy ingredients for you to get the gist of balanced high-calorie dieting.
Breakfast (689 calories)
● Hawaiian Pineapple Egg Scramble (one serving)
● Strawberries (Two cups)
Ingredients for Hawaiian Pineapple Egg Scramble
1 tbsp olive oil, 2 oz honey ham, ½ cup, chunks pineapple, 1 extra-large egg, 9 tbsp egg white, 2 oz Swiss cheese
Total calories - 596.4, Carbs – 19. 4g, Fat 36.2g, Protein 47.9g
Total calories - 92.2, Carbs – 22.1g, Fat – 0.9g, Protein – 1.9g
Lunch (760 calories)
● Corn Tuna Salad (two servings)
● Rice Cake with Cheese Snack (two servings)
Ingredients for Corn Tuna Salad
2 cans of Tuna, 2 tbsp light mayonnaise, 1 can (12 oz) yields corn
Total calories – 505, Carbs – 34.5g, Fat – 12.7g, Protein – 69.2g
Ingredients for Cake with Cheese Snack
4 cakes of rice cakes, 1 oz cheddar cheese, 2 dash pepper
Total calories – 254.9, Carbs – 29.8g, Fats – 10.6g, Protein – 9.8g
Dinner (858 calories)
● Breakfast Burrito
● Fast and Easy Spinach with Shallots
● Vegan Cinnamon Bun Smoothie
Ingredients for the breakfast burrito
2 tortilla, 4 large egg, 6 large egg white, 2 left outer lettuce, 4 tbsp refried beans, 2 tbsp shredded cheddar cheese, ½ cup salsa
Total calories – 804.1, Carbs – 67.5g, Fat – 30g, Protein – 62.9g
Ingredients for fast and easy spinach with shallots
¼ tbsp olive oil, ¼ shallot (medium) shallots, ¼ packages (10 oz) spinach, ¼ dash salt, ¼ dash pepper
Total calories – 53.9, Carbs – 4.4g, Fat – 3.7g, Protein – 2.3g.
Ingredients for Vegan Cinnamon Bun Smoothie
2 medium bananas, 2 cups of almond milk, 1 tbsp cinnamon, ½ tsp vanilla extract, I tsp maple syrup
Total calories – 360, Carbs – 76.7g, Fat – 5.6g, Protein – 4.5g
Total calories – 104.2, Carbs – 27.3g, Fat – 0.2g, Protein – 1.1g
Total calories – 230, Carbs – 0.8g, Fat – 19.2g, Protein – 13.6g
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!