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A 3052-Calorie Diet plan created by Ryan

3000-Calorie Diet
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Ryan
(Female)
Alaska, United States
Total Calories: 3052
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3052 Calories Diet Meal Plan

3000-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 3052-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
99 g - INF%
Total saturated fat in this plan:
25 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
725 mg - INF%
Total sodium in this plan:
4488 mg - INF%
Total carbohydrates in this plan:
399 g - INF%
Total dietary fiber in this plan:
37 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 3052 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
191 - 267
 
CARBS
40 - 60%
%
Range in Grams
305 - 458
 
FAT
15 - 25%
%
Range in Grams
51 - 85
Based on
Selected Ratio
  Calculated Protein Limit
229 g
  Calculated Carbs Limit
382 g
  Calculated Fat Limit
68 g
Breakfast
921 Calories
  69.7   73.77   37.19
Lunch
784 Calories
  39.92   84.41   35.93
Dinner
617 Calories
  28.42   107.44   8.03
Snack
730 Calories
  11.3   132.9   18.2
TOTAL  
149 g
Below Range
191 - 267
 
399 g
Within Range
305 - 458
 
99 g
Above Range
51 - 85
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 3000-calorie diet meal plan?
Print

Ryan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Ryan chose Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch, Eggs - 1 large egg, Milk - 1 cup milk, Oats - Quick Oatmeal, Turkey - Turkey Sausage, Water - 16 fl oz Bottled Water. For lunch Ryan chose Apple Juice - Apple Grape Juice, Bananas - 1 medium banana, Broccoli - 1 cup flowerets, Caesar Salad - 1 cup caesar salad, ChickenBreast - 4 oz Chicken Breast Tenderloins, Water - 16 fl oz Bottled Water. For dinner Ryan chose Apple Juice - Apple Cranberry Juice, Brown Rice - Regular Brown Rice, Mixed Vegetables - Frozen Mixed Vegetables Boiled, Salmon - 4 oz, Water - 16 fl oz Bottled Water. For snack Ryan chose Cereal Bars - Quaker Granola bar Oatmeal Rasin, Cranberry Juice - Cranberry Apple Juice, Grapes - 10 grapes, Trail Mix - Mountain Trail Mix, Water - 16 fl oz Bottled Water.

With all the food items consumed during the day using this 3000-calorie meal plan, Ryan's total caloric consumption added to 3052 which is perfectly within the limit of this 3000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Ryan for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 3000-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 21st, 2023


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 3052 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 191 - 267 149 Fail
CARBS 305 - 458 399 Pass
FAT 51 - 85 99 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 191 - 267 149 Fail
CARBS 229 - 382 399 Fail
FAT 85 - 119 99 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 305 - 382 149 Fail
CARBS 76 - 153 399 Fail
FAT 102 - 136 99 Fail

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 3052 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are .
  • Food items such as . etc... would potentially add more nutritional value to this 3052 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Cereal - Honey Nut Cheerios Medley Crunch Honey Nut Cheerios Medley Crunch 1 120 3g 24g 1.5g
Eggs - 1 large egg 2 148 12.58g 0.76g 9.94g
Milk - 1 cup milk 2 244 16.1g 22.84g 9.62g
Oats - Quick Oatmeal 1 145 6.06g 25.37g 2.39g
Turkey - Turkey Sausage 2 264 31.96g 0.8g 13.74g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 921 69.7g 73.77g 37.19g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Apple Juice - Apple Grape Juice 1 129 0.63g 31.7g 0.24g
Bananas - 1 medium banana 1 105 1.29g 26.95g 0.39g
Broccoli - 1 cup flowerets 2 92 6.14g 10.68g 4.2g
Caesar Salad - 1 cup caesar salad 2 368 10.86g 14.08g 30.6g
ChickenBreast - 4 oz Chicken Breast Tenderloins 1 90 21g 1g 0.5g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 784 39.92g 84.41g 35.93g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Apple Juice - Apple Cranberry Juice 1 154 0 38.83g 0.27g
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Mixed Vegetables - Frozen Mixed Vegetables Boiled 1 118 5.21g 23.82g 0.27g
Salmon - 4 oz 1 130 18.22g 0.37g 5.75g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 617 28.42g 107.44g 8.03g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Cereal Bars - Quaker Granola bar Oatmeal Rasin 1 90 1g 19g 1.5g
Cranberry Juice - Cranberry Apple Juice 2 308 0 77.66g 0.54g
Grapes - 10 grapes 2 32 0.3g 8.24g 0.16g
Trail Mix - Mountain Trail Mix 2 300 10g 28g 16g
Water - 16 fl oz Bottled Water 2 0 0 0 0
  Total: 730 11.3g 132.9g 18.2g
  Total: 3052 149.34g 398.52g 99.35g
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Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 3052  Calories from Fat 894
% Daily Value*
Total Fat 99.35g INF%
Saturated Fat 25.26g INF%
Polyunsaturated Fat 16.46g  
Monounsaturated Fat 37.34g
Cholesterol 725mg INF%
Sodium 4488mg INF%
Potassium 0mg  
Total Carbohydrates 398.52g INF%
Dietary Fiber 37.1g INF%
Sugars 234.39g | ABOVE RECOMMENDED LIMIT: 25g 938%
Protein 149.34g
Vitamin A 198%
Vitamin C 729%
Calcium 159%
Iron 113%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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