When the goal is to gain mass. Weekly menu for 3000 kcal per day from a doctor-gastroenterologist

When the goal is to gain mass. Weekly menu for 3000 kcal per day from a doctor-gastroenterologist

The nutritional value of the diet should be particularly high with increased physical activity.

Calorie intake

The average daily calorie intake for women is about 2200-2400 kcal, depending on age. For men under 30 years of age – 2400-3000 kcal. The calculation in each case will be individual. The final number of calories needed is influenced by:

• height and weight;
• sex;
• age;
• the level of physical activity (it can be minimal, low, medium, high and very high).

Who is recommended to eat a diet of 3000 kcal

If we are talking about a menu for 3000 kcal for daily diet, then the goal, as a rule, will be weight gain. Also, such a diet can be offered to people with increased physical activity. For example, professional athletes. So, to gain muscle mass, the norm of nutrients should exceed the average norm by 10-20%.

It is important to remember that muscle growth is impossible without water balance. Deficiency of fluid in the body will not lead to the desired results.

If the original goal was to reduce weight and you chose a menu with this number of calories, it is important to remember that the amount of energy burned should be higher than the energy consumed. Otherwise, the result will be the opposite.

How to calculate the menu for 3000 kcal

The distribution of BGU (proteins, fats and carbohydrates) should be:

• 40-55% carbohydrates;
• 20-30% of fats;
• 10-35% protein.

If we take 3000 kcal, we can make conditional calculations:

• with a 3000 kcal menu, 50% of carbohydrates is 1500 kcal, 1 g of carbohydrates is equal to 4 kcal, which would be 375 g of carbohydrates;

• 30% of fats is 900 kcal. In grams, this would equal 100g of fats;

• 20% protein is 600 kcal. In recalculation we get 150 g of protein.

It is important to remember that these figures are averaged, each person’s calculation should be individualized depending on the presence of chronic diseases, the ratio of muscle tissue to fat tissue. All this can be detected, including bioimpedanceometry.

What foods should be in the diet:

• egg white;
• legumes;
• nuts;
• cereals;
• fish and seafood;
• poultry;
• beef;
• dairy and fermented milk products;
• potatoes;
• fruits and vegetables;
• cottage cheese.

Approximate menu for 3000 kcal

Monday:

Breakfast

• Chia pudding with berries and granola – 250 g.

Snack

• Caesar salad – 200 g.

Lunch

• Pasta with mussels under sauce and cherry tomatoes – 250 g.

Snack

• chopped turkey – 160 g;
• lentils with red pepper – 150 g.

Dinner

• Chicken roll with cottage cheese cream and herbs – 250 g.

Tuesday:

Breakfast

• cottage cheese soufflé with berries, topped with yogurt – 250 g.

Snack

• Berry smoothie with pine nuts – 1 tbsp.

Lunch

• Black rice risotto with seafood – 300 g.

Snack

• turkey mitballs – 180 g;
• chickpeas – 200 g.

Dinner

• grilled salmon – 160 g;
• steamed broccoli – 100 g;
• whole-grain pasta – 200 g.

Wednesday:

Breakfast

• oatmeal on skim milk with berries and nuts – 250 g;
• freshly squeezed orange juice – 1 tbsp.

Snack

• gazpacho – 110 g;
• croutons – 2 pcs.

Lunch

• couscous – 100 g;
• baked chicken – 110 g.

Snack

• roast beef – 200 g.

Dinner

• baked fish – 250 g;
• vegetable salad – 200 g;
• boiled potatoes – 400 g.

Thursday:

Breakfast

• Oatmeal on almond milk with banana – 400 g.

Snack

• yogurt – 230 g;
• berry – 100 g.

Lunch

• whole wheat bread toast – 3 pieces;
• ham – 100 g;
• cheese – 50 g.

Snack

• salad of eggs and cabbage – 300 g.

Dinner

• grilled chicken – 160 g;
• cauliflower – 100 g;
• buckwheat – 200 g.

Friday:

Breakfast

• waffles made of whole wheat flour – 2 pcs;
• peanut paste – 2 tbsp;
• orange – 1 pc.

Snack

• yogurt – 200 ml;
• granola – 30 g;
• berry – 100 g.

Lunch

• baked fish – 150 g;
• brown rice with vegetables – 120 g.

Snack

• tomato juice – 200 ml;
• toast with cheese – 1 piece.

Dinner

• chicken breast – 120 g;
• quinoa – 100 g;
• vegetables – 100 g.

Saturday:

Breakfast

• omelet of three eggs with cheese;
• sweet pepper – 1 pc.

Snack

• chickpeas – 150 g;
• greens – 100 g.

Lunch

• boiled fish – 250 g;
• lentils – 80 g;
• nuts – 30 g.

Snack

• cottage cheese – 226 g;
• berry – 70 g.

Dinner

• boiled turkey fillet – 120 g;
• grilled vegetables (celery, sweet pepper, tomatoes) – 150 g;
• whole wheat bread toast – 2 pieces.

Sunday:

Breakfast

• buckwheat porridge with vegetable milk;
• apple – 1 piece.

Snack

• boiled eggs – 2 pcs;
• tomatoes – 1 pc.

Lunch

• pasta with mushrooms – 250 g.

Snack

• cottage cheese – 180 g;
• banana – 1 piece.

Dinner

• steamed fish – 150 g;
• boiled potatoes – 150 g;
• string beans – 100 g.

Remember that it is important to eat a balanced diet. The human body must consume enough vitamins and minerals. A proper menu consisting of plenty of fruits and vegetables will help all body systems to function properly.

The plate method can be used to maximize the balance of the diet. The rule states – the dish should have about 150 g of fiber and 75 g each of carbohydrates and protein.