3,000 Calorie Meal Plan
To build size, you need a surplus—but you also need quality. We’ve curated a 3,000-calorie protocol that pairs high carbohydrate energy for lifting with massive protein hits to ensure the weight you gain is muscle, not just fluff. Day 1: Loaded Fries Taco Bowl x2 Servings, Chicken Banh Mi x2 Servings Day 2: Costco Chicken Bake x2 Servings Day 3: $1 Pan Pizza x2 Servings, High Protein Flamin Hot Cheeto Burger x2 Servings Day 4: Bison Burrito Bowl x2 Servings Day 5: Butter Chicken Dumplings x2 Servings, Deep Dish Pizza x3 Slice
1860 calories • 232g proteins • 175g carbs • 26g fat
2122 calories • 180g proteins • 243g carbs • 44g fat
1823 calories • 169g proteins • 195g carbs • 35g fat
2126 calories • 136g proteins • 264g carbs • 59g fat
For
4
M
I
Fruit and Vegetables
1200 g Potatoes
8 Tomatoes
2 Red onion
Jalapeno
2 Lime
4 serving Pico de gallo
224 g Guacamole
100 g Baby carrots
140 g Raw spinach
100 g Cucumber
25 g Carrots
25 g Daikon radish
10 g Jalapeno (g)
8 small Apples
20 g Lemon juice
Green onions
70 g Mango
2 Bell pepper
2.5 Red onion
344 g Corn
12 Petite sweet potatoes
2 cup Mixed vegetables
8 oz Guacamole (oz)
12 cloves Garlic
4 Green onion stalks
1.3 White onion
900 g Cherries
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