How to eat 3000 calories a day

Written by steven hill
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How to eat 3000 calories a day
Protein is an important part of a high-calorie diet. (meat image by sanyal from

There are several reasons why you might consider adopting a 3000-calorie diet. Certain people such as athletes as well as individuals who are tall and/or large tend to require more calories to maintain or even increase their weight. You don't have to be an athlete or even tall or large in order to want to adopt a high-calorie diet; those with high metabolisms may also require more calories to reach their optimum weight.

Skill level:


  1. 1

    Plan to increase the number of meals you eat each day. High-calorie diet plans often split the traditional three meals a day to as many as five or six. Everyone's schedule is different, so plan accordingly. Try to not leave more than three or four hours between each meal so you can fit them all in. A sample schedule might be an 8 a.m. breakfast, an 11 a.m. lunch, a 2 p.m. midday meal, a 5 p.m. supper, and an 8 p.m. snack.

  2. 2

    Base your diet around nutrient-rich foods. Center your diet around beneficial foods, like whole-grain versions of your favourite grain-based foods, such as cereal, pasta and bread. Eat low-fat dairy products, like milk and yoghurt, and protein in leaner cuts of meat. Add fruits to your earlier meals for an energy boost and a healthy source of calories.

  3. 3

    Eat "calorie-dense" foods. These foods are packed with calories, and will provide you with the amount needed without having to stuff yourself at every meal. Dense foods include nuts, preserves, jellies or jam, peanut butter, meats and cheeses, and dried fruits.

  4. 4

    Avoid eating or drinking low-calorie food and beverages. Eating and drinking these may fill your stomach, but they are not providing you with the calories required for a high-calorie diet. Low- or empty-calorie foods and beverages include teas, coffee and diet soda or pop.

  5. 5

    Balance your macronutrient intake. There are three macronutrients: protein, carbohydrates and fibres. A good diet of any caloric intake will keep these in proportion with each other. The exact proportion you should choose depends upon the purpose of your diet. For example, weightlifters often emphasise carbohydrates, then protein and then fats, in a ratio that might be 45 per cent carbohydrates, 35 per cent protein and 25 per cent fat.

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