Meal plan
3000 kcal · 3000 calorie meal plan
Hard gainer territory or maintenance for very large/athletic adults.
Calories
3000
Protein
230g
Carbs
350g
Fat
100g
Best for
Hard-gainer adult men. Athletes in maintenance.
Sample day
-
Breakfast
Oatmeal + 4 eggs + bagel + peanut butter
850 kcal
45g protein
-
Mid-morning
PB banana smoothie420 kcal
32g protein
-
Lunch
Burrito bowl with double protein
850 kcal
55g protein
-
Pre-workout
Rice cakes + honey + protein shake
380 kcal
28g protein
-
Dinner
Steak + sweet potato + vegetables
700 kcal
50g protein
Sample day total 3200 kcal · 210g protein
Notes
230g protein, 350g carbs — high but sustainable for serious training volume.
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