3000 Calorie Diet

During my last round, I really upped my calories a bit because I wanted to put on some mass.  I ended up gaining about 8 lbs. throughout the 90 days and increased my body fat by about 1.5%  This is not exactly what I ate every day, but it gives you a good idea of many things I would normally eat.

Day 1

Breakfast:
-3 egg omelet with chopped peppers and onions
-1 glass of milk
-1 banana
-Results & Recovery formula (immediately after workout)

Snack:
-8 oz. cottage cheese
-Pure Protein bar

Lunch:
-1 string cheese
-1 cup of tuna salad
-2 pieces of whole wheat bread
-1 apple

Snack:
-Shakeology with 1 scoop of whey protein

Dinner:
-1.5 cups whole wheat pasta
-6 oz. ground turkey with marinara sauce on top
-baby carrots

Day 2

Breakfast:
-2 cups Kashi Go Lean cereal
-1 cup of milk
-1 Banana
-Results & Recovery formula (immediately after workout)

Snack:
-Cucumbers (sliced)
-1 handful of almonds
-1 handful of raisins

Lunch:
-Shakeology with 1 scoop of whey protein
-Spinach salad with  1/2 can of pinto beans and 1 tablespoon of light ranch dressing
-1 orange

Snack:
-1 cup of greek yogurt
-1 peanut butter sandwich with 2 slices of whole wheat bread

Dinner:
-8 oz. top sirloin grilled
-1.5 cups of brown rice

Day 3

Breakfast:
-1 cup of otameal with peanut butter, chia seeds, and flax seeds
-1 grapefruit
-Results & Recovery formula (immediately after workout)

Snack:
-2 oz. turkey jerky
-8 oz. cottage cheese

Lunch:
-Shakeology with 1 scoop of whey protein
-Spinach salad with 4 oz. of top sirloin
-1 banana
-30 grams of pistachios

Snack:
-Pure protein bar
-1 cup of greek yogurt

Dinner:
-1.5 cups of quinoa
-2 tilapia fillets
-1/2 can of green beans
-1/2 sweet potato

Day 4

Breakfast:
– 3 egg omelet with chopped peppers and onions
-1 banana
-1 piece of whole wheat toast with peanut butter
-Results & Recovery formula (immediately after workout)

Snack:
-1 handful of almonds
-1 cup of greek yogurt
-1 string cheese

Lunch:
-Shakeology with 1 scoop of whey protein
-Salmon salad on 2 pieces of whole wheat toast
-1 apple

Snack:
-2 servings of turkey lunch meat on 2 pieces of whole wheat bread
-1 handful of raisins

Dinner:
-1.5 cups of whole what pasta with ground beef and marinara sauce
-steamed broccoli

Day 5

Breakfast:
-2 cups of Kashi Go Lean cereal
-1 cup of milk
-1 grapefruit
-Results & Recovery formula (immediately after workout)

Snack:
-8 oz. cottage cheese
-Pure Protein bar

Lunch:
-Shakeology with 1 scoop of whey protein
-Spinach salad with 1/2 can of black beans and fat free italian dressing
-1 orange

Snack:
-1 handful of almonds
-1 handful of pistachios

Dinner:
-8 oz. grilled chicken
-1.5 cups of brown rice
-baby carrots

Day 6

Breakfast:
-1 cup of oatmeal with peanut butter, chia seeds, and flax seed
– 1 banana
-Results and Recovery formula (immediately after workout)

Snack:
-2 oz. turkey jerky
-1 cup of greek yogurt

Lunch:
-Shakeology with 1 scoop of whey protein
-1 cup of tuna salad with 2 pieces of whole wheat bread
-1 apple

Snack:
-baby carrots
-Pure Protein bar
-8 oz. cottage cheese

Dinner:
-1 turkey burger on a whole wheat bun
-1 sweet potato
-1 cup of quinoa

Day 7

Breakfast:
-3 egg omelet with peppers and onions
-1 banana
-1 cup of milk
-Results and Recovery formula (immediately after workout)

Snack:
-1 string cheese
-Peanut butter sandwich with 2 slices of whole wheat bread

Lunch:
-Shakeology with 1 scoop of whey protein
-Spinach salad with 4 oz. top sirloin
-1 orange

Snack:
-1 cup of greek yogurt
-30 grams of pistachios

Dinner
-8 oz. of grilled chicken
-1.5 cups of brown rice
-steamed broccoli

 

 

 

 

 

 

 

 

 

 

 

 

 

5 comments
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Patrick
Patrick

Ok cool, so i'll just add 1 lean ground turkey burger to my pasta. But nothing on it, i'm putting mayo on my lunch which is good enough.

Patrick
Patrick

the spaghetti i get is Pasta made with 100% Durum Wheat Semolina. For every 1/11th of the package i get: 310 cals 1.5G fat...0.4 saturated 5MG Sodium 61G Carbs 3G Fibres 2G Sugars 12G Proteins 2% Calcium 15% Iron 60% Thiamine 20% Riboflavin 20% Niacin 80% Folate Ingrediance: Durum Wheat Semolina, Niacinamide, Ferric Orthophssphate(Iron), Thiamine Mononitrate, Riboflavin, Folic Acid. Doesn't say WG (Whole Grain) on it. No Name Spaghettini (Yes, ni at the end).

Coach Tom
Coach Tom

Hmm, never heard of that brand or durum what, but I would guess that if it says 100% that would mean it's whole wheat. Definitely a lot of carbs, which is understandable, but a good amount of protein too which is good.

Patrick
Patrick

Can i sub ground turkey dinner for day 1 with say 1 turkey burger? i normally buy turkey thighs a few months ago, and it turns into a really good turkey burger, and you can make it 2 burgers, but it's expensive...like 10 bucks for 2 patty's worth, i don't count how manya patty would be, i just do half, and half, and it's done. I'd also have Pasta with it (like 1.5 cups spaghetti, penne, etc). I pretty much eat the same thing everyday because i hate cooking. Breakfast: throw a little Kashi Crunch into bowl with skim milk, a half glass of minute maid juice, or 5 alive. Snack: 1 handfull of Raisins, and 1 handfull of Almonds. Lunch: Spicy Tai Tuna sandwich, with a tiny bit of mayo for flavor (just a tiny bit...p90x book says you can use it so i do). Normally have 2 sandwiches, it tastes pretty good. Snack: 1 or 2 cheese strings Dinner: 1.5 cups of Pasta, with some spaghetti sauce ontop. That's it...was thinking of adding 1 turkey burger (lean ground turkey thighs) aswell? i know it ain't 3000 cals, but i'm normally not hungry like i used to be. Maybe i can just do Chicken Thighs instead? or switch. Chicken thighs don't make burgers, though.

Coach Tom
Coach Tom

Yeah, you can sub any lean meat for any other meat on here. You can make it work for you with the foods that you know how to prepare. What kind of pasta are you eating? Make sure it's whole grain and not just regular pasta, because that would be a lot of simple carbs which isn't ideal. Otherwise it looks pretty good. If you really want to switch it up you could try cutting dairy or at least cheese out of your diet too.

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