Qalzy - Blog
  • 20 Dec, 2023

  • By Qalzy Team

3000-Calorie Meal Plan: Recipes & Preparation

In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or gain muscle, implementing a 3000-calorie meal plan could be the answer you've been looking for.

This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 3000-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 700 -
Greek Yogurt with Mixed Berries and Granola

Ingredients

  • 200g Greek yogurt (plain, non-fat)
  • 100g mixed berries (strawberries, blueberries, raspberries)
  • 80g granola
  • 1 tablespoon honey (optional for sweetness)

Instructions

  1. Wash the mixed berries thoroughly and set them aside to drain any excess water.
  2. Take a serving bowl and add the Greek yogurt into the bowl as the base layer.
  3. If you're adding honey for sweetness, drizzle it over the Greek yogurt.
  4. Top the Greek yogurt with the mixed berries, distributing them evenly across the yogurt.
  5. Sprinkle the granola over the berries to add a crunchy texture to the dish.
  6. Optionally, for added flavor, you can add a sprinkle of cinnamon or a few mint leaves on top.
  7. Enjoy your Greek yogurt with mixed berries and granola immediately for the best texture and freshness!

Macros

Nutrient Amount
Calories ~700 kcal
Protein ~34 g
Carbohydrates ~68 g
Fiber ~6 g
Sugars ~40 g
Fat ~8 g

Lunch: 800 -
Quinoa and Black Bean Stuffed Peppers

Ingredients

  • 4 large bell peppers, halved and seeded
  • 1 cup uncooked quinoa
  • 2 cups vegetable broth
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn kernels (fresh, frozen, or canned)
  • 1/2 cup diced tomatoes
  • 1 cup shredded cheddar cheese
  • 1/4 cup chopped fresh cilantro
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 1 tbsp olive oil

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. In a medium saucepan, bring the 2 cups of vegetable broth to a boil. Add the quinoa, cover, and reduce the heat to low. Cook for 15-20 minutes, or until the quinoa is fluffy and the liquid is absorbed.
  3. In a large bowl, mix the cooked quinoa with black beans, corn, diced tomatoes, chili powder, cumin, garlic powder, salt, pepper, and half of the chopped cilantro.
  4. Arrange the bell pepper halves in a baking dish. Drizzle with olive oil and season with salt and pepper.
  5. Spoon the quinoa and black bean mixture into each bell pepper half. Press down gently to pack the mixture.
  6. Sprinkle the stuffed peppers with shredded cheddar cheese.
  7. Cover the baking dish with foil and bake in the preheated oven for 25 minutes.
  8. Remove the foil and continue to bake for another 10 minutes, or until the cheese is melted and the peppers are tender.
  9. Garnish with the remaining cilantro before serving.

Macros

Nutrient Amount per Serving
Calories 800 (approx.)
Protein 30g
Carbohydrates 120g
Fats 15g
Dietary Fiber 20g
Sugars 10g

Dinner: 1500 -
Beef Stir-Fry with Brown Rice and Vegetables

Ingredients

  • 1 cup brown rice (uncooked)
  • 2 cups water
  • 1 tablespoon vegetable oil
  • 1 pound lean beef (sirloin or flank steak), thinly sliced
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 2 carrots, thinly sliced
  • 2 garlic cloves, minced
  • 1 tablespoon ginger, minced
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon cornstarch
  • 1/2 cup beef broth or water
  • 1 teaspoon sesame oil
  • Salt and pepper, to taste

Instructions

  1. Rinse the brown rice under cold water until the water runs clear.
  2. Combine the brown rice and water in a pot and bring to a boil. Reduce heat to low, cover, and simmer for 45 minutes or until the water is absorbed and rice is cooked.
  3. While the rice is cooking, heat the vegetable oil in a large wok or frying pan over medium-high heat.
  4. Add the sliced beef to the pan and cook until browned, about 2-3 minutes. Remove the beef and set aside.
  5. In the same pan, add more oil if necessary and stir-fry the broccoli, bell peppers, and carrots until tender-crisp, about 3-4 minutes.
  6. Add the minced garlic and ginger, cooking for another minute until fragrant.
  7. In a small bowl, whisk together soy sauce, cornstarch, and beef broth (or water) to create a sauce.
  8. Return the beef to the pan with the vegetables and pour the sauce over the top. Cook for an additional 2-3 minutes until the sauce has thickened.
  9. Drizzle sesame oil over the stir-fry and season with salt and pepper to taste.
  10. Serve the beef stir-fry over the cooked brown rice.

Macros

Macro Amount per 1500 calorie serving
Calories 1500 kcal
Protein 80 g
Carbohydrates 180 g
Fat 55 g
Fiber 15 g
Sugar 15 g