Sample week · 7 days

3,000 calorie meal plan

Seven days of meals at 3,000 calories and 150 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
3,000
Protein a day
150 g
Meals a day
3 and a snack
Recipes
27

Monday

2,919 kcal153 g protein

Tuesday

2,918 kcal149 g protein

Wednesday

2,963 kcal152 g protein

Thursday

2,965 kcal150 g protein

Friday

2,972 kcal151 g protein

Saturday

2,865 kcal153 g protein

Sunday

2,989 kcal150 g protein

Grocery list for the week

Produce

  • Avocados2
  • Garlic powderA little
  • Cayenne pepperA little
  • Limes2
  • Cilantro15 g
  • Green onions2
  • Onions3
  • Garlic7 cloves
  • GingerA little
  • Lemons2
  • Red onion5 g
  • Cucumber1
  • Bananas2
  • Parsley20 g
  • Pear1
  • Sweet potato400 g
  • Red bell peppers2
  • Baby spinach130 g
  • Carrots2
  • Raspberries140 g
  • Strawberries40 g
  • Celery1 stalk
  • Apple1
  • Blueberries60 g
  • Cherry tomatoes75 g
  • BasilA little
  • Pineapple130 g

Meat and fish

  • Chicken thighs bone-in skin-on500 g
  • Ground turkey150 g
  • Salmon fillet200 g
  • Chicken thighs boneless skinless400 g
  • Ground lamb230 g
  • Chicken breast150 g

Dairy and eggs

  • Eggs10
  • Cheddar cheese50 g
  • Butter2 tbsp
  • Heavy cream60 ml
  • Greek yogurt plain nonfat850 g
  • Semi-skimmed milk250 ml
  • Plain Greek yogurt200 g
  • Parmesan cheese10 g
  • Mozzarella cheese30 g

Bakery

  • Wheat tortilla2 whole
  • Corn tortillas50 g

Pantry

  • Brown rice180 g
  • Black beans400 g
  • Basmati rice300 g
  • Canned coconut milk250 ml
  • Canned kidney beans300 g
  • Quinoa400 g
  • Canned black beans100 g
  • Soy sauce1 tbsp
  • Short-grain white rice120 g
  • Sesame seedsA little
  • White rice400 g
  • Canned crushed tomatoes230 g
  • Canned tuna in water210 g
  • Rolled oats120 g
  • Baking powderA little
  • Dried flat rice noodles90 g
  • Tamarind paste1 tbsp
  • Brown sugar2 tsp
  • Chicken broth450 ml
  • Pine nuts15 g
  • Walnuts2 tbsp
  • Canned chickpeas500 g
  • Honey1 tbsp
  • Plain flour30 g
  • Panko breadcrumbs45 g
  • Vegetable broth500 ml
  • Granola40 g
  • Almonds30 g
  • Pumpkin seeds10 g
  • Dried green lentils75 g
  • Dijon mustard2 tsp
  • Coconut milk400 ml
  • Wheat pasta90 g
  • Canned white beans100 g
  • Breadcrumbs20 g
  • Marinara sauce150 g

Oils and spices

  • Olive oil10 tbsp
  • Dried thyme1 tsp
  • Ground gingerA little
  • Ground cinnamon3 tsp
  • Salt2 tsp
  • Ground cumin2 tsp
  • PaprikaA little
  • Ground turmericA little
  • Vegetable oil4 tbsp
  • Garam masala2 tsp
  • Chili powderA little
  • Curry powder2 tsp

Frozen

  • Corn kernels75 g

Other

  • Salsa160 g
  • Ground allspice3 tsp
  • NoriA little
  • Tofu120 g
  • Extra firm tofu150 g
  • Grain crackers6 whole
  • Whey protein powder25 g
  • Firm tofu500 g
  • Bean sprouts40 g
  • Scallion1
  • Roasted peanuts20 g
  • Maple syrup3 tbsp
  • Tahini3 tbsp
  • Coconut1 tbsp

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

Balanced, at other calorie levels
3,000 calories, other kinds
All sample meal plans

Meal plans for clients

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