Breakfast,Lunch & Dinner options for a 3000 calorie diet plan

Описание: Breakfast, Lunch, and Dinner Options ✅ for a 3,000-Calorie Bulking Meal Plan

Here’s a simple 3-meal plan to help you bulk up!

Meal 1 (Breakfast)

Ingredients:

• 400 ml whole milk
• 100 g rolled oats
• 30 g mixed nuts (cashews, almonds, walnuts)
• 2 medium bananas (~200 g)
• 10 g mixed seeds (chia, flax, sunflower, pumpkin)
• 300 g watermelon (or any fruit of your choice; calorie count may slightly vary)

Prep Time: ~10 minutes
Note: You can eat the nuts and seeds dry or soaked—it’s up to your preference.

Macros:

• Calories: 1174
• Carbs: 172 g
• Protein: 38 g
• Fat: 43 g

Meal 2 (Lunch)

Ingredients:

• 125 g boneless, skinless chicken breast
• 400 g cooked white rice
• 10 ml sunflower oil (for cooking)
• 1 cucumber, 1 carrot, lemon (for salad)

Macros:

• Calories: 890
• Carbs: 130 g
• Protein: 51 g
• Fat: 15 g

Meal 3 (Dinner)

Ingredients:

• 100 g paneer
• 300 g cooked white rice
• 10 ml sunflower oil (for cooking)
• 1 whole egg, 2 egg whites
• 150 g curd
• 1 cucumber

Macros:

• Calories: 975
• Carbs: 105 g
• Protein: 42 g
• Fat: 42 g

Total Macros for the Day:

• Calories: ~3,000 (may slightly exceed or vary)
• Carbs: 415 g
• Protein: 131 g
• Fat: 101 g

Important Notes:

• The calorie and macro values are approximate and can vary slightly. Adjust quantities based on your goals.

• You can replace vegetables like cucumber and carrot with alternatives such as broccoli, beetroot, or spinach.

• If you don’t eat eggs, substitute them with extra paneer or another protein source to ensure a complete amino acid profile.

Disclaimer:

Everyone has individual preferences, and this is just one way to hit your 3,000-calorie goal. There are many other ways to reach this target. If you have any health concerns, be sure to consult a healthcare professional.

Customizing the Plan:

• For More Protein: Add protein sources like chicken, fish, or paneer.
• For More Calories: Increase the quantities.
• For Fat Loss: Reduce the quantities while keeping the protein intake the same.

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