Chicken Pho
Breakfast · 266 kcalIngredients
- Chicken breast60 g
- Rice noodles110 g
- Chicken broth300 g
- Fish sauce5 g
- Onion15 g
- Ginger5 g
Directions
- 1. Simmer chicken breast with ginger and onion for 20 minutes
- 2. Remove chicken, shred, and set aside
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3,000 Calorie Meal Plan
Short answer
A 3,000 calorie meal plan splits the day into breakfast (750 kcal), lunch (900 kcal), a snack (750 kcal) and dinner (600 kcal). At a balanced 30 / 45 / 25 split that is about 225 g protein, 338 g carbs and 83 g fat. Below is a full sample day with three dish options per meal.
3,000 kcal at a glance
225 gProtein
338 gCarbs
83 gFat
- breakfast750 kcal
- lunch900 kcal
- snack750 kcal
- dinner600 kcal
Free · No signup · Your own calorie target
Sample 3,000 calorie day
Example diet plan
All cuisines · Lose weight
3 meals + optional snack
3,000kcal a day
225 gProtein
338 gCarbs
83 gFats
Meal options
Breakfast
750 kcal- Chicken Pho266 kcal·Protein 25 g·Carbs 32 g·Fats 3 g
Chicken Rice Porridge264 kcal·Protein 18 g·Carbs 26 g·Fats 9 g
Egg and Vegetable Muffins265 kcal·Protein 20 g·Carbs 4 g·Fats 18 g
Lunch
900 kcal
Chicken Caesar Salad325 kcal·Protein 41 g·Carbs 5 g·Fats 16 g
Fattoush with Grilled Chicken321 kcal·Protein 33 g·Carbs 25 g·Fats 10 g
Chicken Tinga Lettuce Tacos315 kcal·Protein 37 g·Carbs 12 g·Fats 13 g
Snack
750 kcal.jpg%3Falt%3Dmedia&w=3840&q=75)
Tarragon and Dijon Chicken Salad288 kcal·Protein 31 g·Carbs 4 g·Fats 15 g_1756810573302.jpg%3Falt%3Dmedia&w=3840&q=75)
Pla Meuk Yang (Grilled Squid with Chili Sauce)278 kcal·Protein 21 g·Carbs 12 g·Fats 17 g_1756820821655.jpg%3Falt%3Dmedia&w=3840&q=75)
Lu Wei (Braised Street Food Snacks)278 kcal·Protein 24 g·Carbs 13 g·Fats 15 g
Dinner
600 kcal.jpg%3Falt%3Dmedia&w=3840&q=75)
Mandi519 kcal·Protein 49 g·Carbs 33 g·Fats 20 g.jpg%3Falt%3Dmedia&w=3840&q=75)
Big Batch turkey Bolognese with Linguine481 kcal·Protein 44 g·Carbs 65 g·Fats 4 g
Albóndigas en Caldo450 kcal·Protein 35 g·Carbs 27 g·Fats 21 g
Ingredients & directions
One serving of each dish.
Chicken Rice Porridge
Breakfast · 264 kcalIngredients
- White rice80 g
- Chicken breast50 g
- Scallion10 g
- Shallot8 g
- Canola oil5 g
- Soy sauce5 g
Directions
- 1. Simmer rice in water until soft
- 2. Add shredded cooked chicken, scallion, and a little salt
Egg and Vegetable Muffins
Breakfast · 265 kcalIngredients
- Egg100 g
- Red bell pepper30 g
- Baby spinach20 g
- Low-fat cheddar cheese25 g
- Olive oil5 g
- Salt1 g
Directions
- 1. Preheat oven to 180°C (350°F)
- 2. Whisk eggs, salt, and pepper, then mix with chopped vegetables and cheese
Chicken Caesar Salad
Lunch · 325 kcalIngredients
- Chicken breast150 g
- Romaine lettuce70 g
- Parmesan cheese15 g
- Caesar dressing (light)30 g
- Olive oil5 g
Directions
- 1. Grill the chicken breast and slice
- 2. Toss lettuce with dressing and parmesan
Fattoush with Grilled Chicken
Lunch · 321 kcalIngredients
- Chicken breast125 g
- Romaine lettuce40 g
- Tomato50 g
- Cucumber40 g
- Radish20 g
- Parsley8 g
Directions
- 1. Grill seasoned chicken breast until cooked through
- 2. Chop vegetables and herbs, then toss with toasted pita and dressing
Chicken Tinga Lettuce Tacos
Lunch · 315 kcalIngredients
- Chicken breast110 g
- Lettuce leaves50 g
- Tomato60 g
- Onion30 g
- Avocado25 g
- Olive oil5 g
Directions
- 1. Sauté onion and garlic in oil, add shredded chicken, tomatoes, chipotle, and spices
- 2. Simmer until thickened
Tarragon and Dijon Chicken Salad
Snack · 288 kcalIngredients
- Chicken100 g
- Dijon1 tbsp
- Tarragon1 tsp
- Mayonnaise1 tbsp
- Celery30 g
- Onion15 g
Directions
- 1. Cook chicken breasts until fully cooked
- 2. Let cool and shred
Pla Meuk Yang (Grilled Squid with Chili Sauce)
Snack · 278 kcalIngredients
- Squid150 g
- Garlic5 g
- Chili2.03 tsp
- Fish Sauce1 tbsp
- Lime Juice1 tbsp
- Sugar2.09 g
Directions
- 1. Clean and prepare the squid
- 2. Marinate with a chili sauce mixture
Lu Wei (Braised Street Food Snacks)
Snack · 278 kcalIngredients
- Tofu50 g
- Beef50 g
- Eggs50 g
- Konjac75 g
- Seaweed10 g
- Soy1 tbsp
Directions
- 1. Combine soy sauce, star anise, cinnamon, and sugar with water in a pot
- 2. Add your chosen ingredients like tofu, eggs, and vegetables
Mandi
Dinner · 519 kcalIngredients
- Rice100 g
- Chicken150 g
- Spices2 g
- Onion25 g
- Oil1 tbsp
- Garlic5 g
Big Batch turkey Bolognese with Linguine
Dinner · 481 kcalIngredients
- Turkey100 g
- Linguine75 g
- Onion25 g
- Carrot25 g
- Celery25 g
- Tomato75 g
Directions
- 1. Brown ground turkey in a large pot
- 2. Add onions, carrots, and celery, and cook until softened
Albóndigas en Caldo
Dinner · 450 kcalIngredients
- Ground beef75 g
- Egg50 g
- Breadcrumbs10 g
- Onion20 g
- Garlic2.46 g
- Olive Oil4.93 ml
Directions
- 1. In a large pot, combine the meatballs (albóndigas) with broth, vegetables like carrots, potatoes, and optionally, celery
- 2. Bring to a boil, then simmer until the meatballs are cooked through and the vegetables are tender
Scan to get SlimAI Calorie TrackerFree on the App Store and Google PlayPrepared by SlimAI Calorie TrackerGenerated from your answers · guidance, not medical advice
Who eats 3,000 calories a day?
The same rules the generator uses give a 3,000 kcal target (within 25 kcal) to people like these. Your number depends on your own size, age and activity.
- A 25-year-old man, 5′9″ and 270 lb (175 cm, 122 kg), very active. Goal: lose weight at a Steady pace. Maintenance ≈ 3,792 kcal.
- A 45-year-old man, 6′1″ and 180 lb (185 cm, 82 kg), very active. Goal: stay at the same weight. Maintenance ≈ 3,023 kcal.
- A 35-year-old man, 5′7″ and 120 lb (170 cm, 54 kg), very active. Goal: gain weight at a Steady pace. Maintenance ≈ 2,478 kcal.
Track your 3,000 calorie day in SlimAI
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Other calorie levels
A full sample day at each calorie level, with macros, meal budgets and three dishes per meal.
FAQ
3,000 calorie meal plan FAQ
Is 3,000 calories a day enough?
It depends on your maintenance calories. 3,000 kcal is a deficit for some people, maintenance for others and a surplus for smaller adults. The examples on this page show who the rules give 3,000 kcal to; the generator above works out your own number.
How much protein should I eat on a 3,000 calorie diet?
At 30% of calories, 3,000 kcal gives about 225 g of protein a day. Splits used for different body types and health conditions range from 25% to 40%, so roughly 188–300 g. Protein has 4 kcal per gram.
How do I split 3,000 calories across meals?
A simple split is 25% breakfast, 30% lunch, 25% snack and 20% dinner: 750, 900, 750 and 600 kcal. Each meal above has dishes that fit inside its budget (up to 5% over).
Can I follow a vegetarian or keto 3,000 calorie meal plan?
Yes. In the meal plan generator choose Vegetarian, Vegan, Keto, Mediterranean or Paleo and the dishes are picked from that diet. If a meal has no dish of that type, it falls back to the best fit and says so.
How much weight will I lose eating 3,000 calories?
It depends on the gap between 3,000 kcal and your maintenance calories, which depend on your size, age and activity. Enter your details in the generator to see your maintenance number and the daily deficit your pace uses.
Sources and method
- Mifflin MD, St Jeor ST et al. (1990) — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr.
- U.S. FDA — Daily Value on the Nutrition Facts label — Daily values used to convert stored % DV for sugar, saturated fat, sodium and potassium.
General guidance for healthy adults, not medical advice. See our disclaimer.
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