3000 Calorie Menu

Sample 3000 Calorie Menu*

Drink lots of water throughout the course of the day. A sedentary adult in a mild environment requires 2.5 L of water daily some of which may be obtained through food, liquids like juice and metabolic processes. Estimate your body's demands for water accordingly based on your food intake (like salty foods or eating foods that contain water like fruit and vegetables), environmental temperature, exercise levels, and so on. An active person on a hot day may need to increase water intake to between 5 and 10 L.

Breakfast:

1 1/2 cup cornflakes or 1 cup cooked oatmeal	132 cal.
1 cup skim milk	90 cal.
1 slice whole wheat toast	60 cal.
2 tsp. margarine or 2 Tbsp. reduced-fat margarine	50 cal.
1 egg or 1/4 cup scrambled egg substitute	50 cal.
1/2 cup grapefruit or 1/2 cup orange juice	120 cal.

AM Snack:

1 peanut butter and jelly sandwich
2 slices whole wheat bread	120 cal.
2 Tbsp. peanut butter	180 cal.
1 Tbsp. jelly or jam (1 Tbsp. = size of half a walnut shell)	50 cal.

Lunch:

1 cup vegetable beef soup	78 cal.
1 turkey sandwich:
2 slices whole wheat bread	120 cal.
3 oz. sliced turkey breast (3 oz. = size of a woman's palm)	132 cal.
3 tsp. mayonnaise or 3 Tbsp. reduced-fat mayonnaise, lettuce, tomato, mustard	60 cal.
2 cups raw carrots or celery sticks	94 cal.
1 small apple	80 cal.

PM Snack:

2 to 5 non-fat whole wheat crackers	30 cal.
1 oz. reduced-fat cheese (size of two dominoes)	115 cal.
1 cup sugar-free pudding	90 cal.
1/2 cup apple juice	58 cal.

Dinner:

4 oz. baked pork chop	264 cal.
1/2 cup cooked noodles	106 cal.
1 whole wheat dinner roll	70 cal.
2 tsp. margarine or 2 Tbsp. reduced-fat margarine	50 cal.
1 cup cooked green beans	200 cal.
1 small brownie	90 cal.
1 cup skim milk	90 cal.

Bedtime Snack:

1 cup skim milk	90 cal.
5 graham crackers	150 cal.
2 tsp. peanut butter	180 cal.

Total = 2999 calories

References

Christian, JL, Greger, JL. Nutrition for Living (4th Ed.) Reading, MA: The Benjamin/Cummings Publishing Company, Inc. 1994.

McArdle WD, Katch FI, Katch VL. Sports and Exercise Nutrition (2nd Ed.) Philadelphia: Lippincott Williams and Wilkins. 2005.

MyPyramid.gov - Inside the Pyramid. Available at: http://www.mypyramid.gov/pyramid/index.html. Accessed January 10, 2006.

Natow, AB, Heslin, J-A. The Vitamin and Mineral Food Counter. New York: Pocketbooks. 2004.

The Calorie Counter. Available at: http://www.Thecaloriecounter.com. Accessed March 15, 2006.

*Menu developed by Athletic Training Student, Dayna Sateriale, Northeastern University, Spring 2006.

Last updated 4/6/2006 by MIT Sports Medicine: K. Davis