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3000 Calorie Sample Diet
Monday
Breakfast: ½ cup cornflakes, one slice of whole wheat toast, 2 tbsp. reduced fat-margarine, 1 egg, 1 cup skim milk, ½ cup orange juice. (502 Cal.)
Snack: 2 small slices of whole wheat bread, two tbsp. jelly, 3 tbsp. peanut butter. (500 Cal.)
Lunch: one cup vegetable beef soup; Turkey, Ham and vegetable wrap (1 slice deli turkey, 1 slice deli ham, ¼ cup slices cucumber, ¼ avocado, ½ cup spinach, ¼ cup sprouts, ¼ red bell pepper, ½ tsp. mustard). (409 Cal.)
Snack: two cups Lentil Soup, one whole wheat roll, ½ cup orange juice with Calcium. (500 Cal.)
Dinner: Broiled Salmon with Asparagus (1/4 teaspoon Montreal steak seasoning, 1/2 fl oz. lemon juice, 12 medium spears asparagus, one tablespoon extra virgin olive oil,1/2 tbsp. paprika, 1/4 cup parsley, six oz. boneless salmon,1 teaspoon minced garlic, one fl oz. white wine). (453 Cal.)
Bedtime Snack: five graham crackers, , 1 cup dried fruits, 1 cup skim milk, two teaspoons peanut butter. (636 Cal.)
Tuesday
Breakfast: four whole wheat waffles, two cups cottage cheese, 1 sliced banana, 2 cup sliced strawberries. (770 Cal)
Snack: one apple and 46 pieces of almonds. (428 Cal.)
Lunch: 2 cups of non-creamy soup (minestrone, chicken noodle, vegetable etc.); turkey sandwiches (4 slices of turkey, two slices whole wheat bread plus vegetable toppings per sandwich). (800 Cal.)
Snack: Jelly doughnut, ½ cup apple juice. (347 Cal.)
Dinner: 1 cup brown rice, 2 chicken breasts (8 total ounces), 1 glass orange juice. (587 Cal.)
Bedtime snack: one small brownie. (68 Cal.)
Wednesday
Breakfast: 1 bagel thin with two tbsp. peanut butter (spread on each slice of bagel), ½ banana sliced, 2 tbsp. peanut butter, 3 sausages. (593 Cal.)
Snack: ¼ cup walnuts, one peach. (310 Cal.)
Lunch: two jelly and peanut butter sandwiches (two slices whole wheat bread, one tbsp. jelly and 2 tbsp. peanut butter on each sandwich). (876 Cal.)
Snack: one cup of raisins and two oz. pistachios (100 kernels). (529 Cal.)
Dinner: 5 oz. grilled halibut with 2 medium sweet potatoes and asparagus. (430 Cal.)
Bedtime snack: one cup fruit yogurt, 1 raw apple. (262 Cal.)
Thursday
Breakfast: French toast (two slices wheat bread dipped in a batter of one large egg topped with two tbsp. syrup and cinnamon, ½ cup non-fat yogurt, ½ cup sliced berries. (490 Cal.)
Snack: Smoothie (two bananas, two cup orange juice, three cups frozen berries, 2 tbsp. honey, one cup non-fat, plain yogurt). (480 Cal.)
Lunch: 100g. Tomato soup and one meatless sandwich. (509 Cal.)
Snack: one cup fat cottage cheese and one cup strawberries. (229 Cal.)
Dinner: chipotle burrito with steak or chicken, beans, rice, guacamole, salsa and veggies. (1000 Cal.)
Bedtime snack: three cheese sticks, 6 slices salami. (292 Cal.)
Friday
Breakfast: Sandwich (1 English muffin topped with ½ oz cheese, 1 egg, sliced pepper and onion), turkey sausage link, ½ cup non-fat and sugar-free yogurt, 1 cup orange juice. (500 Cal.)
Snack: Blueberry Protein Shake (one medium banana, 1/3 cup Greek yogurt, 1 cup whole milk, 15 blueberries, 2 tsp. fiber supplement, one rounded scoop cream protein powder. Blend everything for 15 seconds. (442 Cal.)
Lunch: 4 oz. chicken breast, 2 baked potatoes, steamed green beans. (600 Cal.)
Snack: 2 medium slices of grilled bacon placed on top of ¼ cup sliced and cooked tomatoes, 2 oz. Edam cheese sliced and put on top of bacon. Place the bacon with tomatoes and cheese into the microwave and cook until the cheese is melted. (427 Cal.)
Dinner: three or four small turkey meatballs, steamed vegetable of choice (broccoli, green beans, snap peas, etc.), one cup couscous. (650 Cal.)
Bedtime snack: one medium muffin, one cup of milk. (381 Cal.)
Another important thing is to choose the right and healthy foods to eat healthy. Your 3000-calorie diet plan must be healthy and balanced. It must include:
10 ounces of grains;
7 ounces of protein foods;
4 cups of vegetables;
3 cups of dairy;
2 cups of fruits.
Monday
Breakfast: ½ cup cornflakes, one slice of whole wheat toast, 2 tbsp. reduced fat-margarine, 1 egg, 1 cup skim milk, ½ cup orange juice. (502 Cal.)
Snack: 2 small slices of whole wheat bread, two tbsp. jelly, 3 tbsp. peanut butter. (500 Cal.)
Lunch: one cup vegetable beef soup; Turkey, Ham and vegetable wrap (1 slice deli turkey, 1 slice deli ham, ¼ cup slices cucumber, ¼ avocado, ½ cup spinach, ¼ cup sprouts, ¼ red bell pepper, ½ tsp. mustard). (409 Cal.)
Snack: two cups Lentil Soup, one whole wheat roll, ½ cup orange juice with Calcium. (500 Cal.)
Dinner: Broiled Salmon with Asparagus (1/4 teaspoon Montreal steak seasoning, 1/2 fl oz. lemon juice, 12 medium spears asparagus, one tablespoon extra virgin olive oil,1/2 tbsp. paprika, 1/4 cup parsley, six oz. boneless salmon,1 teaspoon minced garlic, one fl oz. white wine). (453 Cal.)
Bedtime Snack: five graham crackers, , 1 cup dried fruits, 1 cup skim milk, two teaspoons peanut butter. (636 Cal.)
Tuesday
Breakfast: four whole wheat waffles, two cups cottage cheese, 1 sliced banana, 2 cup sliced strawberries. (770 Cal)
Snack: one apple and 46 pieces of almonds. (428 Cal.)
Lunch: 2 cups of non-creamy soup (minestrone, chicken noodle, vegetable etc.); turkey sandwiches (4 slices of turkey, two slices whole wheat bread plus vegetable toppings per sandwich). (800 Cal.)
Snack: Jelly doughnut, ½ cup apple juice. (347 Cal.)
Dinner: 1 cup brown rice, 2 chicken breasts (8 total ounces), 1 glass orange juice. (587 Cal.)
Bedtime snack: one small brownie. (68 Cal.)
Wednesday
Breakfast: 1 bagel thin with two tbsp. peanut butter (spread on each slice of bagel), ½ banana sliced, 2 tbsp. peanut butter, 3 sausages. (593 Cal.)
Snack: ¼ cup walnuts, one peach. (310 Cal.)
Lunch: two jelly and peanut butter sandwiches (two slices whole wheat bread, one tbsp. jelly and 2 tbsp. peanut butter on each sandwich). (876 Cal.)
Snack: one cup of raisins and two oz. pistachios (100 kernels). (529 Cal.)
Dinner: 5 oz. grilled halibut with 2 medium sweet potatoes and asparagus. (430 Cal.)
Bedtime snack: one cup fruit yogurt, 1 raw apple. (262 Cal.)
Thursday
Breakfast: French toast (two slices wheat bread dipped in a batter of one large egg topped with two tbsp. syrup and cinnamon, ½ cup non-fat yogurt, ½ cup sliced berries. (490 Cal.)
Snack: Smoothie (two bananas, two cup orange juice, three cups frozen berries, 2 tbsp. honey, one cup non-fat, plain yogurt). (480 Cal.)
Lunch: 100g. Tomato soup and one meatless sandwich. (509 Cal.)
Snack: one cup fat cottage cheese and one cup strawberries. (229 Cal.)
Dinner: chipotle burrito with steak or chicken, beans, rice, guacamole, salsa and veggies. (1000 Cal.)
Bedtime snack: three cheese sticks, 6 slices salami. (292 Cal.)
Friday
Breakfast: Sandwich (1 English muffin topped with ½ oz cheese, 1 egg, sliced pepper and onion), turkey sausage link, ½ cup non-fat and sugar-free yogurt, 1 cup orange juice. (500 Cal.)
Snack: Blueberry Protein Shake (one medium banana, 1/3 cup Greek yogurt, 1 cup whole milk, 15 blueberries, 2 tsp. fiber supplement, one rounded scoop cream protein powder. Blend everything for 15 seconds. (442 Cal.)
Lunch: 4 oz. chicken breast, 2 baked potatoes, steamed green beans. (600 Cal.)
Snack: 2 medium slices of grilled bacon placed on top of ¼ cup sliced and cooked tomatoes, 2 oz. Edam cheese sliced and put on top of bacon. Place the bacon with tomatoes and cheese into the microwave and cook until the cheese is melted. (427 Cal.)
Dinner: three or four small turkey meatballs, steamed vegetable of choice (broccoli, green beans, snap peas, etc.), one cup couscous. (650 Cal.)
Bedtime snack: one medium muffin, one cup of milk. (381 Cal.)
Another important thing is to choose the right and healthy foods to eat healthy. Your 3000-calorie diet plan must be healthy and balanced. It must include:
10 ounces of grains;
7 ounces of protein foods;
4 cups of vegetables;
3 cups of dairy;
2 cups of fruits.
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