3,000 calories a day, in four big meals.
3,000 calories is a lot of food to eat in a few sittings, so this week leans on calorie-dense basics: rice, pasta, oats, milk and nut butter. Here are 28 meals with the numbers, plus a shopping list. Alma can fit it to your goal.
Built from Dietary Guidelines and ISSN sports nutrition advice.
The rules
Three habits make the calories easier
Drink some of the calories
Milk, smoothies and yogurt are easier than more chewing.
Build on rice, pasta and oats
Rice, pasta, oats and bread carry most meals.
Protein stays high
Plenty at every meal, from meat, fish, eggs and dairy.
Sample week
Seven days at about 3,000 calories
About 2,950 to 3,100 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastButtermilk pancakes with eggs2 buttermilk pancakes (6-inch), 2 eggs, ½ tbsp butter, 1 tbsp maple syrup, 1 cup whole milk, ½ cup strawberries
LunchChicken Caesar wrap1 large flour tortilla, 5 oz cooked chicken breast, 1 tbsp Caesar dressing, 1 oz Parmesan, romaine, 1 apple
SnackPeanut butter banana smoothie1½ cups whole milk, 1 scoop whey, 1 banana, 1 tbsp peanut butter, ½ cup dry oats
DinnerBeef and broccoli with rice6 oz cooked flank steak, 1½ cups cooked white rice, 2 cups broccoli, 2 tsp oil, 2 tbsp soy sauce, 1 tbsp honey
About 3,070 kcal199 g protein323 g carbs
Day 2Tuesday
- BreakfastEgg and cheese breakfast sandwich1 whole-wheat English muffin, 2 eggs, 1 oz cheddar, 1 tsp butter, 1½ cups orange juice
- LunchSpaghetti with turkey meat sauce2 cups cooked spaghetti, 5 oz cooked ground turkey, 1 cup marinara, 1 oz Parmesan, side salad with 2 tsp olive oil
- SnackCottage cheese with granola1 cup cottage cheese, ½ cup granola, 1 tbsp honey, ½ cup blueberries
- DinnerSalmon with rice and asparagus6 oz cooked salmon, 1½ cups cooked white rice, 1½ cups asparagus, 2 tsp olive oil
About 2,990 kcal179 g protein332 g carbs
Day 3Wednesday
- BreakfastOats with dates, whey and almonds1 cup dry rolled oats, 1 cup whole milk, 1 scoop whey, 2 dates, 1 oz almonds
- LunchChicken sandwich with sweet potato1 whole-wheat bun, 5 oz cooked chicken breast, 1 oz pepper jack, 1 tbsp mayo, 1 medium sweet potato
- SnackChocolate milk and peanut butter banana toast1½ cups chocolate milk, 2 slices whole-wheat toast, 1 tbsp peanut butter, 1 banana
- DinnerPork chops with rice and zucchini6 oz cooked pork chop, 1½ cups cooked white rice, 2 cups grilled zucchini, 2 tsp olive oil
About 2,960 kcal190 g protein335 g carbs
Day 4Thursday
- BreakfastYogurt parfait with oats1½ cups whole-milk Greek yogurt, ½ cup dry oats, 2 tbsp honey, 1 cup strawberries
- LunchTuna pasta salad1 can tuna, 2 cups cooked pasta, 2 tbsp mayonnaise, 1 cup peas, 1 cup cherry tomatoes
- SnackTrail mix and a whey smoothie⅓ cup trail mix, 1 cup 2% milk, 1 scoop whey, 1 banana
- DinnerTurkey and rice bowl with avocado6 oz cooked ground turkey, 1½ cups cooked white rice, ½ cup black beans, ½ avocado, ½ cup salsa
About 3,030 kcal192 g protein369 g carbs
Day 5Friday
- BreakfastSausage, egg and cheese muffin1 English muffin, 2 chicken sausage links, 1 egg, 1 oz cheddar, 1 cup orange juice
- LunchChicken burrito with rice and beans1 large flour tortilla, 4 oz cooked chicken, ½ cup black beans, ½ cup rice, ¼ cup cheese, 2 tbsp guacamole
- SnackBagel with peanut butter1 bagel, 2 tbsp peanut butter, 1 cup whole milk
- DinnerShrimp scampi with linguine6 oz cooked shrimp, 2½ cups cooked linguine, 1 tbsp butter, 1 cup broccoli, 1 oz Parmesan
About 2,960 kcal193 g protein331 g carbs
Day 6Saturday
- BreakfastWaffles with yogurt, berries and banana3 frozen waffles, ¾ cup Greek yogurt, 1 cup mixed berries, 1 banana, 1 tbsp maple syrup
- LunchSteak and cheese sub6-inch sub roll, 5 oz cooked steak, 1 oz provolone, 1 cup peppers and onions, 1 cup grapes
- SnackCottage cheese with pineapple and cashews1 cup cottage cheese, 1 cup pineapple, 1 oz cashews, 1 cup whole milk
- DinnerChicken fajita rice bowl6 oz cooked chicken thigh, 1½ cups cooked rice, 1 cup fajita vegetables, ½ cup black beans, ¼ cup cheese, 2 tbsp sour cream
About 3,000 kcal195 g protein344 g carbs
Day 7Sunday
- BreakfastEggs benedict with spinach1 English muffin, 2 poached eggs, 1 tbsp hollandaise, 2 oz ham, 1 cup spinach, 1 cup orange juice
- LunchChicken pesto pasta5 oz cooked chicken breast, 2 cups cooked pasta, 2 tbsp pesto, 1 cup tomatoes, 1 oz Parmesan
- SnackPeanut butter banana toast2 slices whole-grain bread, 2 tbsp peanut butter, 1 banana, 1 cup whole milk
- DinnerBeef stew with bread6 oz cooked beef stew meat, 1½ cups potatoes, 1 cup carrots, 2 slices bread, 1 tsp olive oil
About 2,970 kcal197 g protein311 g carbs
Shopping list
What to buy
Most days
Meat, fish and eggsChicken, turkey, steak, pork chops, salmon, shrimp, tuna, eggschicken breastsalmonegg
Now and then
Cook with oil and butter. They are the easiest way to add 100 to 200 calories to a meal.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
About 2,950 to 3,100 calories a day, with 180 to 200 g of protein and 27 to 42 g of fiber. Every day is built to land near 3,000. If that is more than you need, drop the snack and start from there.
Who needs 3,000 calories a day?
People who train hard most days, work physical jobs, or are trying to add muscle and have a large appetite to match. Some athletes and teens need more. The calorie calculator gives a starting point, and Alma builds a plan around your goal.
How do I eat 3,000 calories without feeling stuffed?
Choose foods that are small for their calories: nut butter, whole milk, granola, dried fruit and cheese. Drink some of it as milk or a smoothie. Keep vegetables to a normal serving so they do not crowd out the rice and protein.
How much protein is in a 3,000-calorie plan?
This week runs 180 to 200 g a day. The ISSN says 1.4 to 2.0 g per kg of body weight suits most people who train, so that fits a larger lifter. If you are smaller, trim the meat portions first.
Can I follow this plan without protein powder?
Yes. Swap each scoop for 1 cup of plain Greek yogurt, 1 cup of cottage cheese or 3 oz of cooked chicken. Add a cup of milk if you want the calories to stay the same.
How long does the food prep take?
Cook a big pot of rice, roast a tray of vegetables and make a batch of the meat sauce on Sunday. That covers the parts of the week that take longest. Most meals here come together in about 20 minutes on the day.
How does Alma help with a 3,000-calorie plan?
Alma builds a plan around your goal and the foods you like, then makes it easy to keep track. Log a meal by photo, voice or text in about 10 seconds. Every meal gets an Alma Score from 0 to 100, which draws on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.