hit tracker
Saturday, May 25, 2024
HomeSportsWhen the goal is to gain weight. Weekly menu of 3000...

When the goal is to gain weight. Weekly menu of 3000 kcal per day from a gastroenterologist

Date: May 25, 2024 Time: 16:55:51

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).

Photo: istockphoto.com

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.

Photo: istockphoto.com

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

Do you want more tips and tricks for a healthy lifestyle?

Subscribe to the weekly Lifestyle newsletter.

Subscribe by email

* This website provides news content gathered from various internet sources. It is crucial to understand that we are not responsible for the accuracy, completeness, or reliability of the information presented Read More

Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.
RELATED ARTICLES

Most Popular

Recent Comments