1-Week 3,000-Calorie Meal Plan

1-Week 3,000-Calorie Meal Plan

Nourishing Our Bodies With Care

When it comes to nutrition, it’s important we approach it from a place of self-love and compassion rather than restriction. This week, let’s explore making meals that energize, nourish and satisfy.

Listening To What Our Bodies Need

Rather than focusing on calories, consider how different foods make you feel. Do they provide steady energy? Do they help you feel physically comfortable? Do they lift your mood? Let’s use these as guides for meal planning.

Incorporating Variety and Balance

Make room for all food groups by including plenty of vegetables, fruits, whole grains, legumes, nuts and seeds. Round out meals with moderate amounts of meat, fish, eggs and dairy if you eat those foods. Variety is key for getting diverse nutrients.


What foods provide lasting energy?

Complex carbohydrates like whole grains, legumes, vegetables and fruits give steady, burnable energy. Pair them with protein and healthy fats to balance blood sugar.

How do I make healthy meals more satisfying?

Look to heartier whole grains like brown rice, quinoa, farro and oats instead of refined carbs. Incorporate healthy fats like olive oil, avocado and nuts/seeds. Stay hydrated and get enough salt to support fluid balance.

What foods boost mood and mental clarity?

Fatty fish, berries, leafy greens, eggs and other antioxidant-rich foods fight inflammation to support brain health. Staying hydrated and limiting added sugar also stabilizes energy and mood.

How can I plan quick and simple meals?

Keep frozen vegetables on hand for easy sides. Batch cook grains like rice or quinoa for the week. Stock up on canned fish and beans for fast protein. Hard boil eggs for snacks. Have fresh fruit, nuts, yogurt and hummus for quick bites.

What are nutrient-dense sources of protein?

Beans, lentils, eggs, Greek yogurt and fish provide protein plus various beneficial nutrients. If you eat meat, choose leaner sustainable options like chicken, turkey and bison.