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3000 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 3000 calorie high-protein meal plan?

A 3000 calorie high-protein meal plan is a seven-day menu where each day adds up to about 3000 kcal (within 50). This one averages 245 g protein a day over 4 meals.

3000

kcal a day

245

g protein a day

61

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

3000 kcal · 247 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastWhey Berry Oatmeal Bowl450g 2 swaps Protein Banana Pancakes400g · 650 kcal · 50 g P Protein Pancake Stack with Maple Syrup450g · 650 kcal · 50 g P	450g	650	52	84	12
LunchGrilled Turkey Breast Wrap400g 2 swaps Chicken Breast with Sweet Potato Mash and Green Beans540g · 750 kcal · 60 g P Grilled Chicken and Jasmine Rice Bowl550g · 750 kcal · 60 g P	400g	750	65	73	22
SnackGreek Yogurt Parfait with Almonds350g 2 swaps Whey Protein Shake with Oats and Peanut Butter450ml · 450 kcal · 40 g P Rice Flour Protein Shake with Peanut Butter400ml · 420 kcal · 38 g P	350g	450	42	39	14
DinnerSirloin Steak with Sweet Potato650g 2 swaps Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Pork Loin with Mashed Potatoes700g · 1100 kcal · 86 g P	650g	1150	88	110	40
Total		3000	247	306	88

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

3000 kcal · 253 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastEgg White and Whole Egg Scramble with Toast450g 2 swaps Greek Yogurt and Granola Bowl450g · 680 kcal · 55 g P Overnight Protein Oats with Chia Seeds450g · 660 kcal · 52 g P	450g	680	55	52	28
LunchChicken Breast and Jasmine Rice Bowl550g 2 swaps Beef Steak Strips with Quinoa Salad550g · 820 kcal · 74 g P Grilled Chicken and Sweet Potato Mash600g · 800 kcal · 78 g P	550g	820	75	96	15
SnackCottage Cheese and Pineapple Bowl400g 2 swaps Chocolate Protein Shake and Banana500ml · 400 kcal · 45 g P Protein Pudding with Berries350g · 400 kcal · 45 g P	400g	380	45	37	6
DinnerBaked Salmon with Quinoa and Asparagus600g 2 swaps Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Beef Burger in Bun with Wedges650g · 1100 kcal · 82 g P	600g	1120	78	90	50
Total		3000	253	275	99

About the same kcal and protein. Day totals above are not recalculated.

Day 3

3000 kcal · 234 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Banana Pancakes400g 2 swaps Protein Pancake Stack with Maple Syrup450g · 650 kcal · 50 g P Protein Smoothie with Banana and Peanut Butter500ml · 650 kcal · 45 g P	400g	650	50	79	15
LunchLean Beef Chili with Rice600g 2 swaps Baked Salmon Salad with Olive Oil and Cucumber500g · 850 kcal · 70 g P Tuna Salad Stuffed Avocados500g · 850 kcal · 65 g P	600g	850	70	89	24
SnackPeanut Butter Rice Cake Stack250g 2 swaps Boiled Eggs and Rice Cakes with Avocado Mash300g · 420 kcal · 18 g P Rice Flour Banana Smoothie with Whey Protein400ml · 420 kcal · 35 g P	250g	420	22	43	18
DinnerCod Fillet with Roasted Potatoes700g 2 swaps Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Sirloin Steak with Sweet Potato650g · 1150 kcal · 88 g P	700g	1080	92	120	26
Total		3000	234	331	83

About the same kcal and protein. Day totals above are not recalculated.

Day 4

3000 kcal · 235 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastVanilla Protein Smoothie with Peanut Butter600ml 2 swaps Egg White and Whole Egg Scramble with Toast450g · 680 kcal · 55 g P Greek Yogurt and Granola Bowl450g · 680 kcal · 55 g P	600ml	700	60	59	25
LunchTuna Salad Whole Wheat Sandwich450g 2 swaps Chicken Breast with Sweet Potato Mash and Green Beans540g · 750 kcal · 60 g P Grilled Chicken and Jasmine Rice Bowl550g · 750 kcal · 60 g P	450g	750	65	69	24
SnackHard Boiled Eggs and Mixed Nuts200g 2 swaps Cottage Cheese Fruit Bowl400g · 450 kcal · 35 g P Greek Yogurt Parfait with Almonds350g · 450 kcal · 42 g P	200g	450	25	9	35
DinnerRoasted Chicken Thighs with Couscous650g 2 swaps Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Beef Burger in Bun with Wedges650g · 1100 kcal · 82 g P	650g	1100	85	105	38
Total		3000	235	242	122

About the same kcal and protein. Day totals above are not recalculated.

Day 5

3000 kcal · 240 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOvernight Protein Oats with Chia Seeds450g 2 swaps Protein Banana Pancakes400g · 650 kcal · 50 g P Protein Pancake Stack with Maple Syrup450g · 650 kcal · 50 g P	450g	660	52	77	16
LunchLean Ground Turkey and Pasta Bowl600g 2 swaps Baked Salmon Salad with Olive Oil and Cucumber500g · 850 kcal · 70 g P Lean Beef Chili with Rice600g · 850 kcal · 70 g P	600g	840	72	93	20
SnackSmoked Salmon and Rice Crackers250g 2 swaps Chocolate Protein Shake and Banana500ml · 400 kcal · 45 g P Greek Yogurt Berry Parfait350g · 400 kcal · 30 g P	250g	400	30	39	14
DinnerLean Pork Loin with Mashed Potatoes700g 2 swaps Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Beef Burger in Bun with Wedges650g · 1100 kcal · 82 g P	700g	1100	86	117	32
Total		3000	240	326	82

About the same kcal and protein. Day totals above are not recalculated.

Day 6

3000 kcal · 264 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt and Granola Bowl450g 2 swaps Egg White and Whole Egg Scramble with Toast450g · 680 kcal · 55 g P Overnight Protein Oats with Chia Seeds450g · 660 kcal · 52 g P	450g	680	55	75	18
LunchBeef Steak Strips with Quinoa Salad550g 2 swaps Chicken Breast and Jasmine Rice Bowl550g · 820 kcal · 75 g P Grilled Chicken and Sweet Potato Mash600g · 800 kcal · 78 g P	550g	820	74	68	28
SnackChocolate Protein Shake and Banana500ml 2 swaps Protein Pudding with Berries350g · 400 kcal · 45 g P Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	500ml	400	45	44	5
DinnerBaked Shrimp with Rice and Vegetables700g 2 swaps Lean Pork Loin with Mashed Potatoes700g · 1100 kcal · 86 g P Roasted Chicken Thighs with Couscous650g · 1100 kcal · 85 g P	700g	1100	90	136	22
Total		3000	264	323	73

About the same kcal and protein. Day totals above are not recalculated.

Day 7

3000 kcal · 245 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs on Sourdough with Avocado400g 2 swaps Vanilla Protein Smoothie with Peanut Butter600ml · 700 kcal · 60 g P Egg White and Whole Egg Scramble with Toast450g · 680 kcal · 55 g P	400g	700	40	56	35
LunchGrilled Chicken and Sweet Potato Mash600g 2 swaps Beef Steak Strips with Quinoa Salad550g · 820 kcal · 74 g P Chicken Breast and Jasmine Rice Bowl550g · 820 kcal · 75 g P	600g	800	78	91	14
SnackProtein Pudding with Berries350g 2 swaps Chocolate Protein Shake and Banana500ml · 400 kcal · 45 g P Protein Shake with Peanut Butter and Almond Milk450ml · 400 kcal · 40 g P	350g	400	45	37	8
DinnerLean Beef Burger in Bun with Wedges650g 2 swaps Baked Shrimp with Rice and Vegetables700g · 1100 kcal · 90 g P Lean Pork Loin with Mashed Potatoes700g · 1100 kcal · 86 g P	650g	1100	82	112	36
Total		3000	245	296	93

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 3000 kcal (±50)

Protein245.4g

Carbs299.9g

Fat91.4g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken Breast2.0 kg
Lean Ground Turkey1.5 kg
Sirloin Steak1.2 kg
Salmon Fillets0.8 kg
Cod Fillets0.8 kg
Shrimp0.8 kg
Lean Pork Loin0.8 kg
Chicken Thighs1.0 kg
Eggs30 units
Egg Whites1.0 L

Produce

Sweet Potatoes2.0 kg
Bananas1.5 kg
Mixed Berries1.0 kg
Avocados4 units
Asparagus0.5 kg
Mixed Salad Greens0.5 kg

Dairy

Greek Yogurt2.0 kg
Cottage Cheese1.0 kg

Pantry

Whey Protein Isolate1.0 kg
Jasmine Rice2.0 kg
Rolled Oats1.5 kg
Quinoa0.8 kg
Whole Wheat Bread2 loaves
Tortilla Wraps1 pack
Pasta0.8 kg
Peanut Butter0.5 kg
Almonds0.3 kg
Rice Cakes2 packs
Canned Tuna4 cans
Chia Seeds0.2 kg

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 3000 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Who this plan suits

This 3000 kcal meal plan averages 245 daily protein to help you build muscle over 7 days. It fits larger or very active adults who need a high energy intake every single day. If you are less active or smaller, this high calorie level is not suited for you. Protein remains the true anchor of every single meal and snack on this schedule. You will eat 4 distinct meals each day to hit your targets. Your first day features the Whey Berry Oatmeal Bowl, Grilled Turkey Breast Wrap, Greek Yogurt Parfait with Almonds, and Sirloin Steak with Sweet Potato.

What a day looks like

Each daily menu includes hearty options like Cod Fillet with Roasted Potatoes and Baked Shrimp with Rice and Vegetables. You also get tasty choices such as Lean Pork Loin with Mashed Potatoes and Roasted Chicken Thighs with Couscous. Every single dish focuses on quality ingredients to support your specific daily goals. You never have to guess about your food choices when following this structured layout. The schedule keeps your daily intake between 3000 kcal and 3000 kcal with ease. Daily protein stays firmly within the range of 234 and 264. You will enjoy steady variety while keeping your nutrition targets completely on track.

How to use it

Start by reading the full shopping list before you buy any groceries for the week. Plan your cooking schedule so you can prepare meals in large batches ahead of time. You can swap any protein choice with a similar option if you prefer a change. Add extra vegetables to your plate whenever you feel hungry between scheduled meal times. Keep your kitchen stocked with staple items to make daily prep much faster and easier. Track your daily intake to ensure you stay inside your planned nutritional ranges consistently. Store your prepared meals in safe containers inside the refrigerator until you are ready to eat them. Follow the structured daily layout carefully to get the most value from your weekly routine.

Read the complete shopping list carefully before buying your weekly groceries.
Prepare your meals in large batches ahead of the busy work week.
Swap any protein choice with a similar item from your approved food lists.
Add extra vegetables to your plate whenever you feel hungry between meals.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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