When the goal is to gain weight. Weekly menu of 3000 kcal per day from a gastroenterologist
Shafag Sadigova September 14, 2023, 15:45 Moscow time Audio version: Your browser does not support the audio element.
The nutritional value of the diet during increased physical activity should be especially high.
Gastroenterologist, nutritionist
“The selection of products for each person is individual. It depends on several factors: taste preferences, age, height, weight, lifestyle and health. It is also worth remembering the duration of the preparation of dishes, the correct organization of meals at work or at home. All these subtleties and nuances should be clarified with a doctor or nutritionist at a personal appointment.”
Calorie intake rate
The average calorie intake per day for women is approximately 2200 to 2400 kcal, depending on age. For men under 30 years old: 2400-3000 kcal. The calculation will be individual in each case. The final amount of calories needed is affected by:
height and weight; sex; age; level of physical activity (can be minimal, low, medium, high and very high).
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Who is recommended a 3000 kcal diet?
If we talk about a 3000 kcal menu for the daily diet, then the goal, as a rule, will be to gain weight. In addition, such nutrition can be offered to people with greater physical activity. For example, professional athletes. So, to gain muscle mass, the nutrient norm must exceed the average norm by 10%-20%.
It is important to remember that muscle growth is impossible without maintaining water balance. Lack of fluid in the body will not produce the desired results.
If the initial goal was to lose weight and you chose a menu with so many calories, then it is important to remember that the amount of energy burned should be greater than that consumed. Otherwise the result will be the opposite.
We tell you how to correctly create a menu to lose weight at the link:
Is it possible to live on 1000 kcal a day? Nutritionist compared two diets to lose weight
How to calculate a 3000 kcal menu.
The distribution of BJU (proteins, fats and carbohydrates) should be:
40-55% carbohydrates; 20-30% fats; 10-35% proteins.
If we take 3000 kcal, then we can do conditional calculations:
with a 3000 kcal menu, 50% carbohydrates are 1500 kcal, 1 g of carbohydrates is equivalent to 4 kcal, which will be 375 g of carbohydrates; 30% fat is 900 kcal. In grams this would be equivalent to 100 g of fat; 20% protein is 600 kcal. Recalculating we obtain 150 g of protein.
It is important to remember that these indicators are averaged, for each person the calculation should be individual, depending on the presence of chronic diseases, the ratio of muscle tissue to fat. All this can be revealed, including by measuring bioimpedance.
What foods should be in the diet:
egg whites; legumes; walnuts; cereals; fish and shellfish; birds; beef; dairy and fermented milk products; potatoes; fruits and vegetables; curd.
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Sample menu for 3000 kcal.
Monday:
Breakfast
chia pudding with red berries and granola – 250 g.
Sandwich
Caesar salad – 200 g.
Dinner
pasta with mussels in sauce and cherry tomatoes – 250 g.
Sandwich
minced turkey – 160 g; lentils with red pepper – 150 g.
Dinner
chicken roll with curd cream and herbs – 250 g.
Tuesday:
Breakfast
Curd soufflé with red berries, seasoned with yogurt – 250 g.
Sandwich
red fruit smoothie with pine nuts – 1 tablespoon.
Dinner
Black rice risotto with seafood – 300 g.
Sandwich
turkey meatballs – 180 g; chickpeas – 200 g.
Dinner
grilled salmon – 160 g; steamed broccoli – 100 g; whole wheat pasta – 200 g.
An example of a complete lunch is in our material:
What is delicious to cook for lunch? 3 healthy recipes from a nutritionist
Wednesday:
Breakfast
oatmeal with skimmed milk with red fruits and nuts – 250 g; freshly squeezed orange juice – 1 tablespoon.
Sandwich
gazpacho – 110 g; croutons – 2 pieces.
Dinner
couscous – 100 g; baked chicken – 110 g.
Sandwich
roast beef – 200 g.
Dinner
baked fish – 250 g; vegetable salad – 200 g; boiled potatoes – 400 g.
istockphoto.com
Thursday:
Breakfast
oatmeal with almond milk and banana – 400 g.
Sandwich
yogurt – 230 g; berries – 100 g.
Dinner
whole wheat toast – 3 pieces; ham – 100 g; cheese – 50 g.
Sandwich
egg and cabbage salad – 300 g.
Dinner
roast chicken – 160 g; cauliflower – 100 g; buckwheat – 200 g.
Friday:
Breakfast
whole wheat waffles – 2 pieces; peanut butter – 2 tablespoons. l.; orange – 1 pc.
Sandwich
yogurt – 200 ml; muesli – 30 g; berries – 100 g.
Dinner
baked fish – 150 g; brown rice with vegetables – 120 g.
Sandwich
tomato juice – 200 ml; toast with cheese – 1 pc.
Dinner
chicken breast – 120 g; quinoa – 100 g; vegetables – 100 g.
Saturday:
Breakfast
three-egg omelette with cheese, sweet pepper – 1 pc.
Sandwich
chickpeas – 150 g; vegetables – 100 g.
Dinner
boiled fish – 250 g; lentils – 80 g; walnuts – 30 g.
Sandwich
cottage cheese – 226 g; berries – 70 g.
Dinner
Boiled turkey fillet – 120 g; roasted vegetables (celery, sweet peppers, tomatoes) – 150 g; whole wheat toast – 2 pieces.
Photo: istockphoto.com
Sunday:
Breakfast
buckwheat porridge with vegetable milk; apple – 1 pc.
Sandwich
boiled eggs – 2 pieces; tomatoes – 1 piece
Dinner
pasta with mushrooms – 250 g.
Sandwich
cottage cheese – 180 g; banana – 1 pc.
Dinner
steamed fish – 150 g; boiled potatoes – 150 g; green beans – 100 g.
Remember that it is important to eat a balanced diet. The human body must consume sufficient vitamins and minerals. A proper menu consisting of a large number of fruits and vegetables will help all body systems function properly.
To maximize the balance of your diet, you can use the plate method. The rule is that a dish should contain about 150 g of fiber and 75 g of carbohydrates and proteins.
We talk here about the taste preferences of the famous tennis player:
“I love pasta!” Nutritional secrets from 19-year-old US Open champion Cori Gauff
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