3000 Calorie Diet

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Do you know about 3000 calorie diet? Elevated in calories and loaded in nutrients, nutty create a healthy snack on your high-calorie diet. However you are hereditarily thin otherwise dealing by a medical condition which makes it solid to add weight, you might struggle as a lot to place on the pounds as nearly all people resist to lose. A 3,000-calorie diet is a consumption plan which can assist nearly all men also women increase weight.

3000 calorie diet

1. 3000 Calorie Diet Basics:

Consume 3 meals moreover 3 snacks a day on your 3,000-calorie weight-gain meal plan. To make certain you assemble your daily high-calorie requirements, all meal must enclose 750 calories moreover every snack 250 calories. Comprise as many food groups — fruits, grains, vegetables, protein foods moreover dairy — as probable at every meal moreover snack to guarantee that you assemble your daily vitamin also mineral needs. Include calorie-dense foods, nutrient-rich, for example nuts, olive oil, dried fruit, avocados otherwise cheese, to your meals to up calories devoid of make you feel too filled.

2. High-Calorie Breakfast:

Begin your day right by a healthy, high-calorie feast meal. For instance 1 cup of oatmeal prepared by 2 cups of whole milk can be top by 12 sliced almonds moreover 1/4 cup of raisins. Provide it by 1 cup of orange juice for 730 calories. Otherwise, have a veggie omelet prepared with 3 eggs, 1/2 cup of cut mushrooms also 1 ounce of Swiss cheese in a pan covered with 1 teaspoon of vegetable oil. Supply it with 2 slices of whole-wheat toast top by 1 teaspoon of butter or else margarine, together with 1 cup of whole milk, for a sum of 750 calories.

3. Weight Up at Lunch:

A high-calorie lunch meal on your weight-gain diet may contain 1/2 cup of hummus, alfalfa sprouts, shredded carrots and 1.5 ounces of feta cheese, full into a whole-wheat pita moreover serve by one pot of low-fat yogurt also a big banana for 740 calories. One more high-calorie lunch may consist of 2 slice of cheese pizza by 2 cups of salad greens top with 2 tablespoons of salad covering. Your sum will be 760 calories.

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4. Calorie-Dense Dinner:

For dinner, you may have 4 ounces of grill salmon sprinkle with 1 teaspoon of olive oil serve up by 1 cup of brown rice, 1 cup of peas moreover 1 1/2 cup of fresh pineapple for 745 calories. One additional dinner idea contain a burger prepared with 3 ounces of lean hamburger meat on a whole-wheat bun by 1 1/2 cups of roasted red potatoes ready with 2 teaspoons of olive oil also 1 cup of roasted cauliflower drizzled by 1 teaspoon of olive oil. This meal quantity is upto 750 calories.

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5. Compose Each Snack Calculation:

Consist of protein moreover healthy carbs, for example whole grains otherwise fruit, by each snack, plus pump up calories by healthy fats for example nuts or avocados. Example of 250-calorie snacks embrace a big apple by 2 tablespoons of peanut butter; 3 whole-wheat crackers by 1 little of cheese; a turkey sandwich prepared by 1 ounce of turkey, one-eighth of an avocado on single slice of whole-wheat bread; otherwise 1 cup of unsweetened cold cereal by 1 cup of entire milk.

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Sample Menu of 3000 Calorie Diet:

Breakfast: 1 cup of Strawberries, 1 cup Total Cereal, 1 cup of Orange Juice, 1 slice Whole Wheat Toast, 1 cup 1% Milk, 1 teaspoon Margarine, 1 tablespoon Jam.

Morning Snack: 2 tablespoons Jam, 1 Bagel with 1 teaspoon Margarine, 16 ounces Gatorade.

Lunch: 2 piece of Turkey Breast on Whole Wheat Bread by Lettuce, 1 cup Cranberry Juice, 1 tablespoon Mayo, 1/3 cup Potato Salad, 1 Apple.

Afternoon Snack: Half cup of Grapes, 3 Sour Dough Pretzels, 16 ounces of Gatorade.

Dinner: 1 cup White Rice, 1.5 cups of Chicken, Chow Mein 6 ounces Tea, 1 Orange.
Late-Night Snack: 8 ounces of Gatorade, 2 ounces Cheddar Cheese, 1 Banana, and 2 full-size Graham Crackers.

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