Mark McManus’s 3000 Calorie Meal Plan for a LCHF Diet

  • By: jacob foxx
  • Date: October 31, 2023

Mark McManus has created a 3000 calorie meal plan for a low-carb high-fat high-protein (LCHF) diet, and it’s making waves in the fitness community. This meal plan, which is part of a forthcoming book of free meal plans, promises to be an invaluable resource for anyone looking to build muscle and shed unwanted fat.

Packed with delicious and filling meals like bacon & eggs with cheese, a monster smoothie, and steak with cauliflower cheese, this plan is sure to satisfy even the most discerning taste buds. With a total intake of 2971 calories, 229g protein, 208.4g fat, and 44.85g net carbs, this LCHF meal plan is a must-try for anyone serious about their fitness goals.

Mark McManus’s 3000 Calorie Meal Plan for a LCHF Diet

Mark McManus, an expert in nutrition and fitness, has designed a 3000 calorie meal plan specifically tailored for individuals following a low-carb high-fat (LCHF) diet. This comprehensive meal plan is part of a book that McManus will be releasing for free download, aimed at helping people achieve their fitness goals by gaining muscle and losing fat.

Meal Plan Overview

The meal plan consists of 5 meals carefully curated by Mark McManus to provide a well-rounded and nutritious diet for individuals following the LCHF approach. Each meal is specifically designed to fit into a 3000 calorie daily intake.

Meal 1: Bacon & Eggs with Cheese

To kickstart the day, McManus suggests a delicious meal of bacon and eggs with cheese. This meal provides a perfect balance of protein and healthy fats, essential in a LCHF diet.


  • Bacon
  • Eggs
  • Cheese


  1. Cook the bacon in a non-stick pan until crispy.
  2. In a separate pan, cook the eggs to your desired preference.
  3. Once cooked, sprinkle shredded cheese over the eggs and allow it to melt.

Nutritional Information This meal provides approximately 600 calories, 40g of protein, 45g of fat, and minimal carbohydrates.


  • High in protein, which helps in muscle development and repair.
  • A good source of healthy fats that contribute to satiety and provide long-lasting energy.

Meal 2: Monster Smoothie

For a refreshing mid-morning snack, McManus recommends a nutritious monster smoothie packed with vitamins and minerals.


  • Spinach
  • Kale
  • Avocado
  • Greek yogurt
  • Almond milk
  • Protein powder


  1. Blend spinach, kale, avocado, Greek yogurt, almond milk, and protein powder until smooth and creamy.

Nutritional Information This smoothie provides around 400 calories, 30g of protein, 25g of fat, and only a small amount of carbohydrates.


  • High in fiber, which contributes to maintaining a healthy digestive system.
  • Packed with vitamins and minerals that support overall health and well-being.

Meal 3: Protein Shake

For individuals looking to supplement their protein intake, McManus suggests a protein shake as a convenient option.

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  • Protein powder
  • Almond milk


  1. Combine protein powder and almond milk in a blender.
  2. Blend until the mixture is smooth and creamy.

Nutritional Information A protein shake offers approximately 250 calories, 40g of protein, 5g of fat, and a minimal amount of carbohydrates.


  • Provides a quick and easy source of high-quality protein.
  • Ideal for post-workout recovery and muscle growth.

Meal 4: Steak with Cauliflower Cheese and Mixed Buttered Veggies

For a satisfying and flavorsome lunch, McManus recommends a hearty meal of steak with cauliflower cheese and mixed buttered veggies.


  • Steak
  • Cauliflower
  • Cheese
  • Mixed vegetables
  • Butter


  1. Grill or pan-fry the steak to your desired level of doneness.
  2. Steam the cauliflower until tender and then mash it with cheese to create cauliflower cheese.
  3. In a separate pan, sauté the mixed vegetables in butter until cooked to your liking.

Nutritional Information This meal provides roughly 900 calories, 70g of protein, 60g of fat, and a moderate amount of carbohydrates.


  • Protein-rich steak aids in muscle repair and growth.
  • Cauliflower serves as a low-carb substitute for traditional starchy sides.
  • Mixed vegetables offer vitamins, minerals, and fiber for overall health.

Meal 5: Chicken & Almond Leafy Salad

To end the day on a light and nutritious note, McManus suggests a chicken and almond leafy salad.


  • Chicken breast
  • Leafy greens
  • Almonds


  1. Grill or bake the chicken breast until fully cooked.
  2. Toss the leafy greens and almonds together with your preferred dressing.

Nutritional Information This salad provides approximately 800 calories, 50g of protein, 60g of fat, and minimal carbohydrates.


  • Lean chicken breast is rich in protein, low in fat, and helps in maintaining muscle mass.
  • Leafy greens offer essential vitamins and minerals.
  • Almonds provide healthy fats and a satisfying crunch.

Total Calorie, Protein, Fat, and Carb Intake

When following Mark McManus’s 3000 calorie meal plan, the total intake for the day is approximately 2971 calories, 229g of protein, 208.4g of fat, and 44.85g of net carbs.

Calorie Intake With a daily caloric intake of 3000 calories, individuals have enough energy to support their physical activities and maintain a healthy metabolism.

Protein Intake This meal plan ensures an adequate protein intake of 229g. Protein is essential for building and repairing muscles, as well as supporting various bodily functions.

Fat Intake With a high fat content of 208.4g, the meal plan adheres to the principles of the LCHF diet. Healthy fats are essential for maintaining energy levels and supporting overall well-being.

Carb Intake At just 44.85g of net carbs, this meal plan focuses on minimizing carbohydrate consumption while providing the necessary nutrients for optimal health.

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Mark McManus’s 3000 calorie meal plan for a LCHF diet offers individuals a comprehensive guide to maintaining a balanced and nutritious eating regimen. By incorporating meals such as bacon and eggs with cheese, a monster smoothie, a protein shake, steak with cauliflower cheese and mixed buttered veggies, and chicken and almond leafy salad, individuals can enjoy a variety of delicious dishes while still achieving their fitness goals.

About Mark McManus

Mark McManus is a renowned author, fitness expert, and nutritionist. With years of experience in the field, McManus has helped countless individuals transform their bodies and lead healthier lives. His vast expertise and dedication to fitness have led him to create various resources, including books and online programs, that cater to people of all fitness levels. For more information and resources by Mark McManus, visit his website and social media platforms.

I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.

This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.

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