3,000 Calorie Meal Plan for Healthy Weight Gain, Created by a Dietitian

Whether you’re an athlete, work a physically demanding job, or are trying to gain weight, many people require a 3,000-calorie diet to meet their energy needs.

That said, hitting that target without relying on fast food or ultra-processed snacks can be a challenge, so we’re here to help. This 7-day, 3,000-calorie meal plan provides a balanced, whole-food-based approach.

Keep in mind: your macronutrient needs may vary. For a personalized approach that supports healthy weight gain, consider working with a Registered Dietitian who can create a nutrient-dense plan tailored to your body and goals.

Day 1

Breakfast: Cheesy Eggs, Toast, and Chicken Sausage

• 3 scrambled eggs cooked in 1 tsp olive oil 
• 2 cups baby spinach (sautéed with eggs)
• ¼ cup shredded cheese (cheddar, Monterey Jack, mozzarella, etc.)
• 2 breakfast chicken sausages (ex: Amylu, Applegate)
• 2 slices whole-grain or sourdough toast
• 1.5 Tbsp grass-fed butter or peanut butter (on toast)

Estimated Calories: 650-700 

Snack: Banana Protein Smoothie

• 1 banana
• 1 serving vanilla protein powder 
• 1 Tbsp almond butter 
• 1 cup whole milk
• Ice 

Estimated Calories: 450-500

Lunch: Chicken Quinoa Bowl 

• 5 oz grilled chicken
• 1 cup quinoa (cooked) 
• 2 cups roasted vegetables (ex: bell pepper, onion, broccoli, cauliflower)
• 1 small avocado, diced
• 2 Tbsp salsa
• ¼ cup shredded cheddar cheese 
• 1 Tbsp sour cream (optional)

Estimated Calories: 700-800

Snack: Greek Yogurt and Trail Mix

• 6 oz full-fat Greek yogurt
• ¼ cup trail mix (mixed nuts, dried fruit, dark chocolate) 

Estimated Calories: 500

Dinner: Salmon and Rice Bowl

• 6 oz salmon (baked or pan-seared)
• ¾ cup white or brown rice (cooked)
• 1 cucumber, sliced and marinated in 1 Tbsp rice vinegar, 1 tsp sugar, and 1 tsp sesame oil
• 1 cup edamame (shelled)
• Sauce: 1 Tbsp mayonnaise, 1 tsp Sriracha or chili paste, 1 tsp sesame oil, splash of lime juice, and 1 tsp soy sauce 

Estimated Calories: 750-800

Total Daily Calories: 3,050-3,300

Day 2

Breakfast: Nutty Berry Oatmeal Bowl 

• ½ cup dry rolled oats 
• 1 cup whole milk for cooking oats 
• 2 Tbsp unsweetened peanut butter or almond butter
• 2 Tbsp chopped pecans or walnuts 
• ½ cup strawberries or blueberries (fresh or frozen)
• 1 scoop vanilla protein powder (mixed in after cooking)
• 1 tsp honey or maple syrup
• Sprinkle of cinnamon 

Estimated Calories: 750-775

Snack: Cheese, Fruit, and Whole-Grain Crackers

• 2 oz cheddar cheese (or preferred cheese)
• 1 apple, sliced
• 6-8 whole-grain crackers

Estimated Calories: 400-450

Lunch: Turkey and Avocado Sandwich

• 2 slices sourdough or whole wheat bread
• 5 oz deli turkey (nitrite-free, such as Applegate)
• 2 slices provolone cheese 
• 2 tsp avocado oil mayonnaise (Chosen Foods, Primal Kitchen)
• 1 tsp Dijon mustard 
• ½ of a large avocado, mashed or sliced 
• 2 pieces of leafy lettuce
• Optional: Onions, tomato, pickles 

Estimated Calories: 700-750

Snack: Hummus and Veggies with Pita Chips

• ½ cup hummus
• 1 cup raw cut-up veggies (carrots, cucumber, bell pepper)
• 6-8 whole-wheat pita chips  

Estimated Calories: 350-400

Dinner: Strawberry Balsamic Steak Salad 

• 2 cups mixed greens, spinach, or arugula 
• 5 oz grilled ribeye steak 
• ¾ cup strawberries, sliced
• 1 oz crumbled blue cheese
• 1 oz pecans, chopped 
• 2 Tbsp balsamic dressing 

Estimated Calories: 700-750

Total Daily Calories: 2,900-3,125

Day 3

Breakfast: Tropical Protein Smoothie 

• ¾ cup canned coconut milk (full-fat)
• ¼ cup unsweetened almond milk
• 2 Tbsp shredded unsweetened coconut
• ¼ cup frozen pineapple chunks
• 1 Tbsp coconut oil
• 1 serving vanilla protein powder (~20g protein)
• 4 oz cottage cheese or Greek yogurt 
• Ice (optional)

Estimated Calories: 700-750

Snack: Apple Cinnamon Nut Butter Toast

• 1 slice whole-grain bread, toasted
• 2 Tbsp natural peanut butter or almond butter
• ½ medium apple, thinly sliced
• Sprinkle of cinnamon

Estimated Calories: 400

Lunch: Chicken, Farro, and Roasted Veggie Bowl

• 5 oz grilled or roasted chicken 
• ¾ cup cooked farro
• 1½ cups roasted vegetables (ex: zucchini, bell pepper, carrots, onion)
• 1 Tbsp olive oil (used for roasting or drizzling)
• 2 Tbsp crumbled goat cheese or feta
• Lemon Yogurt Sauce:
  • 2 Tbsp plain Greek yogurt
  • 1 tsp lemon juice
  • 1 tsp olive oil
  • Salt and pepper to taste
  • Chopped parsley or dill 

Estimated Calories: 675-715

Snack: Veggies and Guacamole

• 4 Tbsp guacamole 
• 1 cup cut veggies, like carrot sticks, bell pepper, radishes, celery 
• 1 oz tortilla chips (ex: Siete) 

Estimated Calories: 350-400 

Dinner: Ground Turkey Taco Bowl

• 6 oz ground turkey (93% lean) cooked in 1 tsp olive oil and taco seasoning 
• ¾ cup cooked brown or white rice 
• ½ cup black beans 
• 1 cup sautéed bell peppers and onions
• ¼ cup shredded cheddar or Monterey Jack cheese
• 1 small avocado, diced or mashed
• 2 Tbsp salsa
• 1 tsp olive oil (for cooking turkey and veggies)
• Optional toppings: fresh cilantro, lime wedge, sour cream 

Estimated Calories: 750-800

Evening Snack: Chocolate and Popcorn 

• 1 oz dark chocolate 
• 1 cup air-popped popcorn 

Estimated Calories: 200

Total Daily Calories: 3,075-3,265

Day 4

Breakfast: Avocado Toast with Fried Eggs

• 2 slices sourdough or whole wheat toast 
• 1 large avocado, mashed
• 2 tsp Everything But the Bagel Seasoning 
• 2 eggs, fried in 1 tsp grass-fed butter 

Estimated Calories: 650-700

Snack: Yogurt Bowl

• 6 oz Greek yogurt
• 1 cup berries
• Drizzle of honey 
• 1 Tbsp hempseeds 

Estimated Calories: 300-350

Lunch: Greek Tuna Salad

• 1 can (5 oz) tuna packed in olive oil, drained
• 2 cups butter lettuce 
• 1 cup chopped cucumber and tomatoes
• ¼ cup canned chickpeas, drained and rinsed 
• ¼ cup olives
• 2 oz feta cheese, crumbled
• 2 Tbsp Greek vinaigrette 

Estimated Calories: 700

Snack: Meat Stick, Nuts, and Cheese

• 2 oz cheese of choice (cheddar, gouda, mozzarella, etc.)
• 1 meat stick (ex: CHOMPS, Country Archer)
• ¼ cup mixed nuts

Estimated Calories: 450-500

Dinner: Loaded Baked Sweet Potatoes

• 1 medium sweet potato, drizzled with 1 tsp olive oil and baked until tender 
• 1 cup black beans (canned, drained, rinsed)
• ½ cup shredded sharp cheddar or pepper jack cheese
• 1 small avocado, diced
• 2 tbsp fresh cilantro
• Optional: salsa, lime wedges, hot sauce, sour cream/Greek yogurt 

Estimated Calories: 800-850

Total Daily Calories: 2,900-3,100

Day 5

Breakfast: Refreshing Green Smoothie

• 1 cup baby spinach
• 1 Persian cucumber, chopped 
• 8 oz coconut water 
• Juice from 1 lemon
• 1 serving vanilla protein powder (~20g protein)
• 4 oz 5% cottage cheese or Greek yogurt
• ½ cup frozen pineapple chunks

Estimated Calories: 350-400

Snack: Peanut Butter and Banana Toast

• 1 slice whole wheat or sourdough bread
• 2 Tbsp natural peanut butter
• ½ medium banana, sliced

Estimated Calories: 400

Lunch: Chicken Cobb Salad 

• 2 cups Romaine or butter lettuce 
• 1 cup cherry tomatoes 
• ¼ cup red onion, sliced
• 5 oz cooked chicken, diced (grilled or rotisserie)
• 1 hard-boiled egg, sliced and sprinkled with salt and pepper 
• 2 slices cooked bacon, crumbled
• 1 small avocado, diced 
• 2 Tbsp avocado oil-based ranch dressing (like Primal Kitchen or Chosen Foods Ranch)

Estimated Calories: 750-800

Snack: Beef Jerky and Apple

• 2 oz grass-fed beef jerky
• 1 small apple 
• ¼ cup mixed nuts 

Estimated Calories: 350-400

Dinner: Steak, Green Beans, and Roasted Potatoes

• 6 oz ribeye or sirloin steak, grilled or pan-cooked
• 1 medium potato, cut into wedges and roasted with salt, pepper, and garlic powder
• 2 tsp olive oil (for roasting potatoes)
• 1 cup green beans, trimmed and boiled then tossed with 1 Tbsp butter, salt, and pepper 

Estimated Calories: 800-850

Evening Snack: Sweet Cottage Cheese and Pears

• 5 oz cottage cheese
• 1 sliced pear 
• Cinnamon
• Drizzle of honey 

Estimated Calories: 250-300

Total Daily Calories: 2,900-3,150

Day 6

Breakfast: Sweet Potato and Black Bean Hash with Eggs

• 3 eggs, fried
• 1 small sweet potato, diced small and pan-cooked with salt, pepper, paprika, garlic powder, and chili powder 
• ¼ cup red onion, diced
• ½ cup black beans, drained and rinsed
• ¼ cup shredded Monterey jack cheese or cotija cheese
• 2 Tbsp salsa
• ½ of a small avocado, diced
• 2 Tbsp sour cream or Greek yogurt 

Estimated Calories: 685-725

Snack: Rice Cakes with Avocado and Smoked Salmon

• 2 brown rice cakes
• ½ of an avocado, mashed
• 3 oz smoked salmon
• 1 tsp Everything But the Bagel Seasoning 

Estimated Calories: 255-305

Lunch: Mediterranean Lentil Salad

• 1 cup cooked green or brown lentils 
• ½ cup cooked quinoa or farro 
• 1 cup cherry tomatoes, halved 
• ½ cup cucumber, chopped
• ¼ cup red onion, finely chopped
• ¼ cup Kalamata olives 
• 2 oz feta cheese, crumbled
• 1½ Tbsp olive oil 
• Juice of ½ lemon
• Salt, pepper, and oregano to taste

Estimated Calories: 700-725

Snack: Caprese Skewers

• 6-8 cherry tomatoes
• 6-8 mini mozzarella balls
• Fresh basil leaves
• 4 slices prosciutto 
• 1 Tbsp balsamic glaze drizzle

Estimated Calories: 310-360

Dinner: Baked Halibut with Orzo and Asparagus

• 6 oz baked halibut topped with lemon juice, salt, pepper, and 1 tsp butter 
• 1 cup cooked orzo with 1 Tbsp butter and ¼ cup Parmesan cheese mixed in
• 10-12 spears of asparagus roasted with 2 tsp olive oil, salt, and pepper 
• 1 tsp lemon juice and zest
• ¼ cup pine nuts sprinkled on top 

Estimated Calories: 900-935 

Total Daily Calories: 2,850-3,050

Day 7

Breakfast: Savory Breakfast Grain Bowl

• ¾ cup cooked farro, brown rice, or quinoa
• 2 fried or poached eggs 
• 1 small avocado
• ½ cup sautéed kale or spinach 
• 1 tsp olive oil for cooking 
• 2 Tbsp crumbled feta cheese
• 1 Tbsp pine nuts 

Estimated Calories: 590-640

Snack: Ricotta and Honey on Whole Grain Crackers

• 3 oz ricotta cheese
• 2 tsp honey
• 6-8 whole-grain crackers
• 1 cup raspberries 

Estimated Calories: 375-415

Lunch: Sesame Chicken Wrap

• 5 oz cooked chicken breast
• 1 cup chopped veggies (carrots, water chestnuts, cabbage, bell peppers)
• 1 Tbsp sesame oil
• 2 tsp soy sauce 
• 1 large whole-grain tortilla or wrap 
• 2 tsp sesame seeds 
• ½ of a small avocado, diced or sliced 
• 1 Tbsp creamy sesame dressing (Ex: SideDish)

Estimated Calories: 725-775

Snack: Hard-Boiled Eggs with Veggies and Hummus

• 2 hard-boiled eggs with salt and pepper
• 4 Tbsp hummus
• 1 cup cut veggies (ex: bell pepper, baby carrots, celery) 

Estimated Calories: 330

Dinner: Stir-Fry with Shrimp and Brown Rice

• 6 oz shrimp (peeled, deveined) 
• 1 cup cooked brown rice 
• 2 cups mixed stir-fry veggies (bell peppers, snap peas, broccoli, carrots) 
• 1Tbsp sesame oil
• 2 Tbsp low-sodium soy sauce
• 1 tsp grated fresh ginger and 1 clove garlic, minced
• 1 cup edamame, shelled 
• Optional: Sriracha or chili sauce 

Estimated Calories: 855

Total Daily Calories: 2,875-3,015

How an RD Can Help

Generic meal plans can be a helpful starting point, but calorie counts and macros aren’t one-size-fits-all—especially if you’re aiming to gain weight in a healthy way. What works for someone else might not work for you.

That’s why working with a Registered Dietitian (RD) can make all the difference. RDs are nutrition experts who create personalized meal plans tailored to your calorie needs, preferences, and weight gain goals. 

Ready to stop guessing how many calories you need and start seeing results? Connect with a Registered Dietitian today and get a meal plan designed just for you.