Mass Diet - 3000 Calories

Breakfast (700 calories):
4 whole eggs scrambled with spinach and mushrooms cooked in olive oil (320 calories) 2 slices of whole-grain toast with avocado spread (300 calories) 1 cup of oatmeal topped with sliced bananas and almond butter (200 calories) 1 glass of almond milk (80 calories)
Mid-Morning Snack (400 calories):
Greek yogurt with mixed berries and granola (300 calories) 1 medium apple (100 calories)
Lunch (800 calories):
\Grilled chicken breast (8 oz.) with quinoa and mixed vegetables (500 calories) Side salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette (100 calories) Whole-grain roll (200 calories)
Afternoon Snack (400 calories):
Protein shake made with 2 scoops of whey protein powder, almond milk, and a banana (300 calories) Handful of almonds (100 calories)
Pre Workout (500 calories):
Whole wheat toast with almond butter (200 calories) 1 small banana (100 calories)
Post Workout (500 calories):
Grilled salmon fillet (6 oz.) with sweet potato and steamed broccoli (400 calories) 1 cup of chocolate milk (100 calories)
Dinner (800 calories):
Lean beef steak (10 oz.) with roasted potatoes and asparagus (600 calories) Side salad with mixed greens, bell peppers, red onion, and vinaigrette dressing (100 calories) 1 slice of whole-grain bread (100 calories)
Evening Snack (300 calories):
Cottage cheese with pineapple chunks (200 calories) Handful of walnuts (100 calories)