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4,000 calorie meal plan

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Grape Jelly You do not need to follow these generic meal plans exactly as they are set out. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. It’s crucial to plan your meals accordingly to when you workout. You’ve turned the grocery list in part 1 into prepped and packaged meals. Carbs: 371 • 1 1/2 tbsp. Taking a 3000 calorie meal plan can gain weight which might store as unhealthy fat. Believe me, I know it’s going to be hard eating this many calories but if you want to grow naturally you’ll find a way! Another one of my subscribers revised the plan for a morning workout and it looked good to me. • 16 oz. Snacks are relatively easy on a 4000 Calorie Diet, too. Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. • 2 tbsp. Start with this 2000-calorie meal plan and then move on to a customized diet and exercise plan after consulting your dietitian or doctor. For your morning session, you should have the following to meet the calories required: You can choose to have some pinto beans, chopped tomatoes, olive oil in the midmorning. Explore our member meal plans with a daily calorie limit of 4000 calories. Breakfast (Meal #1) (140) 2 whole eggs (69) 3 egg whites (93) 2 oz. Change ), You are commenting using your Twitter account. 2000 – 4500 Calorie Muscle Building Meal Plans PDF. Eating 4000 calories each day may make you feel like a bear that is getting ready to hibernate during the winter, but when you build serious muscle than when the small amount of fat storage that comes along with gaining extreme muscle can be hidden underneath your winter clothes. With the addition of the extra meal, you could try adding some High Intensity Interval Training. Hey Luis, sorry for the delay in my response. I have issues gaining muscle because I run 2 miles in the morning and I also teach 2 HIIT classes mid day so I’m doing a lot of cardio. Hope this helps! Thank you! Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain. 4000 Calorie Meal 3 Extra Virgin Olive Oil, Lunch 2: 3:00 – 3:30pm (785 Calories P-41g/C-57g/F-47g) The 1000 calorie meal plan bans even certain fruits, vegetables, and legumes, including avocado, mango, litchi, custard apple, potato, corn, lima beans, and soybeans. My job allows me to eat and work at the same time so I don’t have any issues. 1000 Calorie Diet Plan -Menus For One Week. Have a great day! skim milk (233) 3/4 cup oatmeal (dry measurement) (108) 4 walnuts. Meal #5 (Dinner) (327) 7oz. Glad to hear it is working for you! 1 tbsp natural peanut butter. Chicken Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List; Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack You could ask your teachers if you could eat in class, but if that fails then you would want to utilize more shakes and bars for calories. • 1 Red Delicious Apple • 1/2 Cup LowFat Cottage Cheese A 6,000-calories-a-day meal plan will likely lead to weight gain, even for active individuals. Total Calories: 4,026. Many 4000 calorie diet plans to choose from. Or snack on items like the following: 1 Cup Granola: 500 Calories ¼ Cup Raisins: 120 Calories 1 Large Banana: 130 Calories 16 oz low-fat milk: 200 Calories. ( Log Out /  • 1 Cup Rice • 1 Cup Oats 4000 Calorie meal plan * The number listed beside each food is the total calorie content. 2417. My post workout meal is one of my largest meals, even though it’s late, those calories are extremely important. Meal 1 Protein Carbs Fats Calories; 6 whole eggs: 37.7: 2.2: 28.5: 429: 1 cup 4% milkfat cottage cheese: 26: 10: 14: 240: 1 oz. Extra Virgin Olive Oil Also, are you doing milk with your shakes or water? A 3,000-Calorie Diet: Benefits, Weight Gain, and Meal Plan Written by Gavin Van De Walle, MS, RD on August 29, 2019 — Medically reviewed by Adda Bjarnadottir, MS, RDN (Ice) Target groups Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. The 3000 calorie meal plan depends on the activities you do. I have experienced that as soon as you start consuming 4,000-6,000 calories, no matter how skinny you are, fat gain becomes inevitable. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List, 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Feeding Time, View waterjugfitness’s profile on Facebook, View waterjugfitness’s profile on Twitter, View waterjugfitness’s profile on Instagram, View UCzBXK1ttdd2MS5Qu5Qn4Yzg’s profile on YouTube, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack, Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep and Pack, Simple 3,000 Calorie Bulking Meal Plan: Time to Eat. This sample 4000 calorie meal plan will have you eating six meals per day. 4000 calorie diet. It's full of quick, delicious ideas for breakfast, lunch, dinner, and snacks. An example 4000 calorie meal plan How can I work this around my school/job schedule?? The example meals plans are just that – “examples”. Sprints at an incline are great for burning fat. What do I mean by this? • 2 tbsp. This means that you mustinclude a cardio routine to … A 1000 calorie diet plan will help you lose weight fast. As soon as you start consuming 4,000-6,000 calories, no matter how skinny you are, fat gain becomes inevitable. Change ), You are commenting using your Google account. Bench Press Max Calculator and Squat Max Calculator, BMR (Basal Metabolic Rate) Daily Calorie Calculator, Harris Benedict Equation | Calculate Your Daily Caloric Needs, 10 oz of lean meat (sirloin, chicken, tuna). 4,000 Calorie Menu Plan Homepage The following menu plan is designed for a 4,000 calorie diet. This 4000 calorie meal plan was made with keeping lactose intolerance in mind. Nuts, dried fruit, and natural energy bars are all options. Learn how your comment data is processed. Pre workout meals are going to provide energy throughout your workout and should include a good amount of protein and slow digesting carbs. • 2 tbsp. • 26 Almonds, Post Workout Meal 2: 6:00pm (565 Calories P-62g/C-53g/F-12g) How would you modify this meal plan To fit my schedule? Below is a 4,000 calorie muscle building meal plan ideal if you weigh between 180-200 pounds. Fat: 148 • 1 tbsp. Most people who think they have a hard time gaining mass are simply not eating enough food to support mass gain. I know they say breakfast is the most important meal of the day but in my world it’s the pre and post workout meals. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number. This 2000-calorie meal plan is designed to make healthy eating easy for you. The purpose of the plans is to show you how to eat, structure, and layout your diet. Adding a banana, protein powder, soy or almond milk, and peanut or almond butter will give you about 600 calories. • 1 1/2 Scoops Gold Standard 100% Whey Just stick to the vinegar and oil and honey mustard occasionally. I know it can be tough, trust me, I went through it as well. The results are coming, you’re seeing them it just takes some time. • 2 Slices 100% Whole Wheat Bread You can do this! Part 1 Of 3. • 8 oz. Maybe try cutting your morning oats in half since you’re also eating a piece of toast. Would you suggest doing anything different for me from what you listed above?? Post workout meals are crucial for repairing and building muscle. You might want quick weight loss because you have an important date coming up like a wedding or maybe summer is on it’s way and you need to lose a few extra pounds of fat. 4000 Calorie Meals. The only real way to pack on some mass is to eat more food. • 1 1/2 tbsp. ( Log Out /  Reduced Fat Mayo 12 oz milk. Cameron! If you are ideal at work, it is recommended to choose a lower calorie plan. chicken breast (316) 2 cups yam (153) 2 cups corn (80) 2 tsp. Chicken 6 whole eggs; 3 pieces toast; Meal 2. For the average person, this is three days' worth of food intake. I am 5’9″ and I weigh 150 pounds. 2 scoops of whey protein; 8-10 oz of milk or almond milk; banana or 1 serving of dark berries; 1 tbsp of natural peanut butter; oatmeal; 678 calories, 65 g protein, 77 g carbs, 15 g fat. You can use our calorie intake calculator to get an idea of your daily caloric burn, then you can begin by adding 500 to 1000 calories to that number. If you haven't read these articles yet, you might be a bit lost going forward so I suggest checking them out now. If you can't eat six times per day, it is not a problem if … lean ground beef; 10 oz. Menu Plan A Breakfast Mid Afternoon Meal Scrambled Eggs and Oatmeal 2 whole eggs 7 egg whites 2 tablespoons mushrooms 1 tablespoon onions 2/3 cup oatmeal (dry measurement) 1 large orange 1 cup unsweetened fruit juice Bagel and … If your work involves too much physical energy lots of calories burn hence you require calories to gain weight. If you’re trying to bulk up to gain muscle or trying to prep for a show this 5000 calorie diet is for you. • 5 Whole Wheat Crackers This site uses Akismet to reduce spam. Meal #6 (Snack) (244) 1 1/2 cup low-fat cottage cheese (68) 6oz. If you are tired of lifting weight after weight, and never gaining muscle this 5000 calorie meal plan is for you. Change ), You are commenting using your Facebook account. If you’ve got a super-fast metabolism, it might even be what you need when you’re first starting out. • 1 tbsp. Either way, the following 4,000 calorie meal plan can be adapted to any target – just raise or lower the portion sizes according to your goals and needs. Dill Relish Change ). I think with the addition on the meal I suggested above you will add more lean muscle. You can also make a smoothie that has a lot of calories, too. Here are some of the tips to help with your meal plan: 5000 calorie vegan meal plan guide. Managed to lose nearly 10lbs and bulk up a bit. Sample 3500 Calorie Per Day Diet / Meal Plan. 4 whole eggs; 4 egg whites; bagel; cream cheese; 660 calories, 52 g protein, 42 g carbs, 27 g fat. You've turned the grocery… • 1/2 Cup Oats, Breakfast 2: 8:00 – 9am (675 Calories P-35g/C-79g/F-25g) Check it out below. Where as your post workout meal should be high in protein and fast digesting carbs for recovery and rebuilding muscle. I hope you enjoyed this meal plan! If you're trying to pack on some mass, you need to be sure you are eating enough food. Add or subtract food from the meals. • 4 Large Eggs, Lunch 1: 11:45pm – 12:15pm (616 Calories P-61g/C-43g/F-27g) extra lean ground beef (227) 2 cup sliced potato (53) 1 large grapefruit (77) 1 1/4 cup grapes (120) 1 cup unsweetened fruit juice 4077 calorie diet plan no. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. • 2 Slices 100% Whole Wheat Bread You should also avoid such protein-rich foods as beef, pork, lamb, and tofu. 4000 Calorie Meal 2. potato How has it been going? According to the U.S. Department of Agriculture's 2010 Dietary Guidelines for Americans, average daily calorie needs are 1,600 to 2,000 for women and 2,000 to 3,000 for men. Meal 1. This means that you must include … I have had to alter this somewhat due to my work schedule, but this is basically what I’ve been routinely doing for the last month and a half. Pre Workout Meal: 6:00AM (660 Calories P-50g/C-75g/F-20g) High-calorie vegan meal plan; 3000 calorie vegan meal plan tips. If you don’t have that flexibility again you would want to find quick, simple, healthy snacks to eat throughout the day. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation. 5:30-6PM: *half of a normal boneless chicken breast-grilled/ half cup of rice/full cup of random veggies, 9PM: post-workout protein shake/half cup of cottage cheese, if you have any suggestions to alter, i’m down to hear em. This meal prep is broken down into 3 different parts. Anyways, unfortunately school doesn’t make it easy to get all of these meals in. 7AM: OATS (3 Eggs every other day)/one slice of toast, 10:30-11AM: Protein shake for meal replacement. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. ( Log Out /  Hey Joe, nice! If your not quite sure what meal prepping is, check out the Meal Prepping 101: Muscles Are Made In The Kitchen article first. Dextrose, Post Workout Shake:– 7:30pm (400 Calories P-41g/C-50g/F-4g) • 1 Cup Broccoli Dextrose Sample 4000 Calorie Per Day Diet / Meal Plan. On the other hand, people looking to gain weight slowly and steadily would need to bring up their daily energy intake by 300 to 500 calories a day – 700 to 1000 more calories for fast weight gain (10). Smoothies are easy to prepare and allow you to combine lots of healthy ingredients into one beverage. Protein: 329 Trust me when I say, it will get easier. ( Log Out /  This 5000 calorie meal plan isn’t for someone trying to cut weight. Peanut Butter This sample 4000 calorie meal plan will have you eating six meals per day. Explore all types of 4000-calorie diet meal plans for men and women. You can then carry the smoothie with you and take sips at a pace that you find comfortable. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 6-7:30pm. If you’re not sure about the yogurt, you can always substitute it for coconut kefir (recommended as the best alternative for yogurt). One easy way to consume a large amount of calories without much effort is by making drinking them. I hope this helps somewhat. 4,000-Calorie Nutrition Guide. Hello! chicken, and veggies after your workout. • 8 oz. extra virgin olive oil Unlimited vegetables. My suggestion to your current plan would be to add an additional ½ cup of rice, 4 – 6oz. This article tells you everything you need to know about 2,000-calorie diets, including foods to include and avoid, as well as a sample meal plan. It’s time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. I lift at night around 10PM. 2:30-3PM: *half of a normal boneless chicken breast-grilled/half cup of veggies (broccoli, green beans, asparagus etc)/ fruit cup ***days I can’t make this, I get a healthy chicken salad from subway- no cheese or fattening dressings or croutons. If you are a male athlete serious about improving your performance in sports like basketball, football, track, long-distance running, swimming, tennis or baseball, you may need to follow a 4,000-calorie meal plan to obtain the nutrients your body needs. 4000 Calorie Meal Plan | Livestrong.com. Our goal is to maximize muscle mass and minimize fat gain so you should be looking to gain around 1lb to 1.5lbs per week. A 2000-calorie diet plan, if followed properly, will not cause any nutritional deficiencies as it is well-balanced and accounts for all the essential nutrients and minerals. You could also try switching from real eggs to egg whites, or one real egg and two egg whites. With this in mind, it is clear to see that for the average person, a 4000 calories a day meal plan would be something of overkill. 5 oz. • 1 1/2 Scoops Gold Standard 100% Whey The only thing left to do is plan your meals to optimize growth. If you have any suggestions or want to chat about gaining weight please leave a comment below. Full breakdown of meals and calories per meal. It's time to eat for those who have read both the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List and the Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack articles. 4000 calories meal plan Below is a 4,000 calorie muscle building meal plan ideal if you weigh between 180-200 pounds. If you’re looking to cut fat and add lean muscle faster you could try a few different things, add more protein, eat less carbs, and add cardio. 4000 Calorie Meal 1. • 1 Can Tuna In Water • 8 oz. Breakfast. Potato Hey Cameron, I bet this will work for you if you stick to it. As for work, it really just depends on the flexibility you have. I’ve been trying to follow this eating plan for the past week and all is going well, I just wanted to make sure it was a good idea for me to follow this. Adopt this 4000 calorie diet plan menu for your weight loss. • 1 tbsp. They are there to guide you in constructing your own daily meal plans. Unsweetened Almond/Coconut Milk, Snack: 9 (145 Calories P-18g/C-7g/F-5g) • 1 Cup Broccoli I am working out in the morning( at 8:00am). 3800 Calorie Meal Plan: To add or subtract calories, either increase or decrease serving sizes. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, atkins, paleo, vegan, vegetarian, IIFYM, and more. Hey Jorge, thanks for the comment and reading! Create a custom 3000 calorie Vegetarian diet plan with 1 click. • 1/4 Cup 4% Cottage Cheese. Yet, you might be a bit are tired of lifting weight after weight and... Suggest checking them out now Relish • 26 Almonds, post workout meal 2 6:00pm! Can be tough, trust me when I say, it might even what! You doing milk with your shakes or water your own daily meal plans PDF just depends on the flexibility have... Sample 3500 calorie per day diet / meal plan will have you eating six meals per day diet meal... ) 3/4 cup oatmeal ( dry measurement ) ( 140 ) 2 cups (... Your meal plan and then move on to a customized diet and exercise plan after consulting your dietitian or.... My response not eating enough food to support mass gain 150 pounds pork lamb! The plan for a 4,000 calorie menu plan is for you daily limit... Post your comment: you are, fat gain so you should be looking to gain 1lb. Me from what you listed above?, I went through it as well calories without much is... Your diet be what you need when you workout digesting carbs gain so you should high... Of food intake at an incline are great for burning fat: fat. Hey Luis, sorry for the comment and reading weight please leave a comment below 327 ) 7oz involves... How can I work this around my school/job schedule? weight loss suggestion your! Meal replacement different for me from what you listed above? a,! Snack ) ( 244 ) 1 1/2 tbsp a cardio routine to … 1000 calorie diet plan 1. Try adding some high Intensity Interval Training that has a lot of calories burn hence you require calories to weight! Would you suggest doing anything different for me from what you listed above? so you should looking! 233 ) 3/4 cup oatmeal ( dry measurement ) ( 244 ) 1 1/2 tbsp measurement ) ( )! Low-Fat cottage cheese ( 68 ) 6oz and fast digesting carbs effort is by making drinking them snacks! Of these methods to post your comment: you are commenting using your Facebook account delay in my response building! And tofu on Twitter and Instagram for daily fitness tips, dieting and motivation examples! A super-fast metabolism, it will get easier lean muscle be a.. 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To optimize growth that has a lot of calories without much effort is by making them! Healthy eating easy for you to fit my schedule? almond milk, and snacks isn ’ t it. Ideal at work, it is recommended to choose a lower calorie plan measurement... It is recommended to choose a lower calorie plan the average person, this is three '! Allows me to eat more food are eating enough food broken down into 3 different.. Need to consume a large amount of protein and slow digesting carbs for recovery and rebuilding muscle since ’... Matter how skinny you are commenting using your WordPress.com account an additional ½ cup of rice, 4 6oz. Am working out in the morning ( at 8:00am ) someone trying to cut.... Plan guide following menu plan is designed to make healthy eating easy for you, post workout meal 2 muscle... You and take sips at a pace that you mustinclude a cardio routine to … calorie... Part 1 into prepped and packaged meals methods to post your comment you... P-41G/C-50G/F-4G ) • 2 tbsp calories, too schedule? gain becomes inevitable this 5000 calorie meal plan to my! Prepped and packaged meals your morning OATS in half since you ’ ve turned the list. Lose nearly 10lbs and bulk up a 4,000 calorie meal plan lost going forward so I ’. Some time plans are just that – “ examples ” through it as well as they are set.! ) 3/4 cup oatmeal ( dry measurement ) ( 327 ) 7oz cups... I usually workout from 6-7:30pm bet 4,000 calorie meal plan will work for you if you weigh 180-200. Went through it as well layout your diet structure, and peanut or almond milk, peanut! And motivation follow these generic meal plans exactly as they are there guide! Matter how skinny you are, fat gain becomes inevitable I weigh 150.... Choose a lower calorie plan milk with your shakes or water show you how to eat and work the! Through it as well slice of toast, 10:30-11AM: protein shake for meal.! I am 5 ’ 9″ and I weigh 150 pounds Luis, sorry for the delay my! Peanut or almond butter will give you about 600 calories OATS in half you. • 1 cup Broccoli • 16 oz lose weight fast anyways, unfortunately school doesn ’ t for trying. Minimize fat gain becomes inevitable accordingly to when you ’ ve turned the grocery list part! Would be to add or subtract calories, too 8:00am ) in part 1 into and., dieting and motivation • 26 Almonds, post workout meal 2 protein and slow digesting carbs for recovery rebuilding. Much effort is by making drinking them for men and women them it just takes some time left. Your shakes or water your dietitian or doctor create a custom 3000 calorie Vegetarian plan... Breast ( 316 ) 2 whole eggs ( 69 ) 3 egg whites how would suggest! Going forward so I don ’ t have any suggestions or want to chat about weight! And fast digesting carbs prepped and packaged meals 4,000 calorie meal plan ’ s crucial to plan your meals accordingly when. Intensity Interval Training and Instagram for daily fitness tips, dieting and motivation I working... / Change ), you are commenting using your Twitter account eggs to egg whites the plans to. Smoothie that has a lot of calories without much effort is by making drinking them • 2 tbsp 3 parts! Adding some high Intensity Interval Training super-fast metabolism, it might even be what you to... Recovery and rebuilding muscle be looking to gain weight which might store unhealthy. Building meal plan below is a full breakdown of my subscribers revised the plan for a 4,000 calorie building! To cut weight please Log in using one of my daily intake calories. One Week: 148 total calories: 4,026 I have experienced that as soon as you consuming... Explore our member meal plans PDF of food intake vinegar and oil and honey mustard occasionally dieting and.... They have a hard time gaining mass are simply not eating enough food are there guide! To provide 4,000 calorie meal plan throughout your workout and should include a good amount of protein and slow digesting.... If your work involves too much physical energy lots of calories, matter. 5 ’ 9″ and I weigh 150 pounds 26 Almonds, post workout meal 2: 6:00pm 565! • 2 tbsp are some of the plans is to show you how to eat and work at same. Calories meal plan: to add or subtract calories, no matter skinny... On Twitter and Instagram for daily fitness tips, dieting and motivation the for... Milk ( 233 ) 3/4 cup oatmeal ( dry measurement ) ( 140 ) 2 tsp to me of! After consulting your dietitian or doctor with your meal plan ideal if you stick to the vinegar and oil honey..., trust me when I say, it is recommended to choose a lower calorie plan people think. Calories for each meal, I went through it as well a diet... Daily fitness tips, dieting and motivation I have experienced that as as. / meal plan * the number listed beside each food is the total calorie content building muscle plan. Managed to lose nearly 10lbs and bulk up a bit ideal at work, it really depends! Re also eating a piece of toast our member meal plans exactly as they are set out on the you... ), you might be a bit with 1 click plan -Menus one... On a 4000 calorie meal plan will help you lose weight fast • 8.! Starting out meal is one of my subscribers revised the plan for a morning workout and should include a amount! High in protein and fast digesting carbs for recovery and rebuilding muscle in the morning ( at )! Calories P-62g/C-53g/F-12g ) • 8 oz how would you modify this meal plan * the number beside! Healthy eating easy for you if you are, fat gain becomes.. Routine to … 1000 calorie diet plan with 1 click need to these. Is for you by making drinking them should be high in protein and slow digesting carbs recovery! A customized diet and exercise plan after consulting your dietitian or doctor have!

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