3000 Calorie Muscle Gain Meal Plan
A serious 3,000-calorie plan for hard gainers and heavy lifters. Six meals per day ensure you hit your calorie target without feeling stuffed. High protein and carbs fuel intense training and maximum recovery.
Calories
2997
per day
Protein
195g
per day
Carbs
277g
per day
Fat
108g
per day
Get this meal plan on WhatsApp
Sunn sends you daily meals, tracks what you eat, and adjusts your plan as you go.
Start your free trial7-Day Meal Plan
Monday
3140 cal · 228g P · 300g C · 102g FOats (70g), Whey protein, Banana, Peanut butter (2 tbsp), Milk
Greek yogurt (200g), Granola (50g), Mixed berries
Chicken breast (200g), Jasmine rice (200g cooked), Broccoli, Olive oil
Turkey sandwich: bread (2), turkey (80g), cheese, avocado
Sirloin steak (200g), Baked potato (250g), Steamed green beans, Butter
Casein shake, Almonds (30g), Banana
Tuesday
3100 cal · 198g P · 298g C · 108g FScrambled eggs (4), Toast (2), Orange juice, Avocado (50g)
Protein smoothie: oats, banana, whey, PB, milk
Salmon (180g), Brown rice (180g cooked), Mixed salad, Olive oil
Cottage cheese (200g), Crackers (6), Grapes
Ground turkey (200g), Pasta (120g dry), Marinara, Parmesan
Overnight oats: oats, yogurt, honey, walnuts
Wednesday
2920 cal · 194g P · 278g C · 96g FProtein pancakes (3), Maple syrup, Berries, Turkey sausage (3)
Trail mix (60g), Banana
Chicken thighs (200g), Sweet potato (200g), Steamed spinach
Tuna on crackers, Tuna (100g), Whole grain crackers (6)
Beef stir-fry (200g), Rice noodles (120g dry), Mixed vegetables, Sesame oil
Protein shake, Peanut butter (1.5 tbsp), Banana
Thursday
2900 cal · 200g P · 218g C · 118g FBreakfast burrito: 3 eggs, beans, cheese, salsa, tortilla
Greek yogurt (200g), Honey, Almonds (25g)
Grilled chicken (200g), Quinoa (160g cooked), Roasted vegetables
Protein bar, Apple, Cheese stick
Pork chops (200g), Mashed potatoes, Roasted carrots, Gravy
Cottage cheese (200g), Walnuts (20g), Dark chocolate (15g)
Friday
2780 cal · 166g P · 296g C · 90g FFrench toast (3), Berries, Whey protein on the side
Smoothie: banana, oats, PB, milk, whey
Shrimp (200g), Fried rice (200g cooked), Vegetables, Soy sauce
Hummus (4 tbsp), Pita, Veggies
Lamb steak (180g), Couscous (150g cooked), Grilled peppers
Rice pudding (200g), Cinnamon
Saturday
3260 cal · 192g P · 300g C · 134g FEggs (4), Hash browns, Toast (2), Bacon (3)
Protein shake, Banana, Granola bar
Double chicken burger, Whole wheat bun, Sweet potato fries
Greek yogurt parfait, Granola, fruit, honey
BBQ ribs (200g), Cornbread, Coleslaw
PB&J sandwich, Glass of milk
Sunday
2880 cal · 190g P · 250g C · 108g FWaffle (2), Berries, Eggs (2), Turkey bacon
Cottage cheese (200g), Pineapple, Granola (30g)
Grilled salmon (180g), Rice (200g cooked), Edamame, Teriyaki
Wrap: turkey, cheese, hummus, veggies
Roast chicken (250g), Roasted potatoes, Gravy, Green peas
Protein ice cream (1 serving), Almonds
Weekly Grocery List
Protein
- •Chicken breast (400g)
- •Chicken thighs (200g)
- •Roast chicken (250g)
- •Salmon (360g)
- •Shrimp (200g)
- •Sirloin steak (200g)
- •Ground turkey (200g)
- •Ground beef (200g)
- •Pork chops (200g)
- •Lamb steak (180g)
- •BBQ ribs (200g)
- •Eggs (2 dozen)
- •Turkey slices
- •Bacon
- •Turkey sausage
- •Tuna
- •Greek yogurt (600g)
- •Cottage cheese (400g)
- •Whey protein
- •Casein protein
Produce
- •Bananas (7)
- •Berries (400g)
- •Apples (2)
- •Pineapple
- •Grapes
- •Avocados (2)
- •Spinach
- •Broccoli
- •Sweet potatoes (2)
- •Potatoes (3)
- •Carrots
- •Green beans
- •Green peas
- •Bell peppers
- •Mixed vegetables
Grains
- •Oats (350g)
- •Jasmine rice
- •Brown rice
- •Quinoa
- •Couscous
- •Pasta
- •Rice noodles
- •Whole grain bread
- •Whole wheat buns
- •Tortillas
- •Crackers
- •Granola
- •Cornbread mix
- •Waffles
Fats & Extras
- •Olive oil
- •Butter
- •Peanut butter
- •Almonds
- •Walnuts
- •Trail mix
- •Cheese (sliced)
- •Parmesan
- •Hummus
- •Honey
- •Maple syrup
- •Dark chocolate
- •Protein bars
- •Granola bars
- •Jam
Tips for Success
Eat 6 times a day — it's nearly impossible to eat 3,000 clean calories in just 3 meals.
Pre-make your mid-morning and afternoon snacks on Sunday so you never miss a meal.
Liquid calories are your friend: smoothies and shakes are easier to consume than solid food when you're full.
If you can't finish a meal, eat the protein first. That's the most important macro for gains.
Weigh yourself weekly. If not gaining 0.5-1 lb per week, add another 200 calories to one meal.
Snap a photo. Get instant macros.
Send any meal photo to Sunn on WhatsApp and get a detailed nutrition breakdown in seconds.
Take the free quizCommon Questions
Who needs 3000 calories?
Men over 80kg who train intensely 4-6 times per week, hard gainers who struggle to gain weight, or anyone whose TDEE calculator shows a maintenance of 2,500+. Use our TDEE calculator to confirm your target.
Won't I just get fat eating 3000 calories?
If you're training hard, most surplus calories go to muscle repair and growth. Gaining some fat is normal during a bulk, but this plan keeps it lean with high protein and whole food sources. Aim for 0.5-1 lb per week gain.
What if I can't eat this much?
Start with 2,500 and increase by 100 calories per week. Use calorie-dense foods like nuts, peanut butter, oils, and dried fruit. Blend meals into shakes if solid food is too much.