4,000 calorie meal plan

4000 Calorie Meal 3 • 1 Red Delicious Apple Carbs: 371 Change ). If you’re not sure about the yogurt, you can always substitute it for coconut kefir (recommended as the best alternative for yogurt). The purpose of the plans is to show you how to eat, structure, and layout your diet. A 6,000-calories-a-day meal plan will likely lead to weight gain, even for active individuals. Taking a 3000 calorie meal plan can gain weight which might store as unhealthy fat. As soon as you start consuming 4,000-6,000 calories, no matter how skinny you are, fat gain becomes inevitable. 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. For the average person, this is three days' worth of food intake. This meal prep is broken down into 3 different parts. I hope you enjoyed this meal plan! You should also avoid such protein-rich foods as beef, pork, lamb, and tofu. 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. chicken, and veggies after your workout. Protein: 329 12 oz milk. This means that you mustinclude a cardio routine to … You've turned the grocery… • 1 tbsp. 4,000-Calorie Nutrition Guide. Managed to lose nearly 10lbs and bulk up a bit. 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. Total Calories: 4,026. I know it can be tough, trust me, I went through it as well. Ultimate 4,000 Calorie Clean Bulking Meal Plan: Grocery List; Ultimate 4,000 Calorie Clean Bulking Meal Plan: Prep And Pack How would you modify this meal plan To fit my schedule? Smoothies are easy to prepare and allow you to combine lots of healthy ingredients into one beverage. If your not quite sure what meal prepping is, check out the Meal Prepping 101: Muscles Are Made In The Kitchen article first. Trust me when I say, it will get easier. If you’ve got a super-fast metabolism, it might even be what you need when you’re first starting out. Thank you! • 8 oz. Another one of my subscribers revised the plan for a morning workout and it looked good to me. 4 whole eggs; 4 egg whites; bagel; cream cheese; 660 calories, 52 g protein, 42 g carbs, 27 g fat. The results are coming, you’re seeing them it just takes some time. Here are some of the tips to help with your meal plan: 5000 calorie vegan meal plan guide. You do not need to follow these generic meal plans exactly as they are set out. Adding a banana, protein powder, soy or almond milk, and peanut or almond butter will give you about 600 calories. Breakfast (Meal #1) (140) 2 whole eggs (69) 3 egg whites (93) 2 oz. 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. What do I mean by this? • 1 tbsp. It's full of quick, delicious ideas for breakfast, lunch, dinner, and snacks. This site uses Akismet to reduce spam. • 1 1/2 Scoops Gold Standard 100% Whey Below is a 4,000 calorie muscle building meal plan ideal if you weigh between 180-200 pounds. Hey Joe, nice! 2417. • 1 1/2 tbsp. • 1 1/2 tbsp. An example 4000 calorie meal plan One easy way to consume a large amount of calories without much effort is by making drinking them. • 1/2 Cup LowFat Cottage Cheese Dextrose, Post Workout Shake:– 7:30pm (400 Calories P-41g/C-50g/F-4g) Check it out below. potato 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. 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. • 2 tbsp. The only real way to pack on some mass is to eat more food. Adopt this 4000 calorie diet plan menu for your weight loss. You can also make a smoothie that has a lot of calories, too. 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. 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. I lift at night around 10PM. 5 oz. 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. If you don’t have that flexibility again you would want to find quick, simple, healthy snacks to eat throughout the day. Add or subtract food from the meals. skim milk (233) 3/4 cup oatmeal (dry measurement) (108) 4 walnuts. Also, if you're currently eating somewhere around 2000 calories, you may want to gradually increase your caloric intake to prevent fat gain. 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 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 Hope this helps! 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. 4000 Calorie Meal 2. 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. Post workout meals are crucial for repairing and building muscle. • 5 Whole Wheat Crackers 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. lean ground beef; 10 oz. Also, are you doing milk with your shakes or water? My suggestion to your current plan would be to add an additional ½ cup of rice, 4 – 6oz. My post workout meal is one of my largest meals, even though it’s late, those calories are extremely important. 1000 Calorie Diet Plan -Menus For One Week. You could also try switching from real eggs to egg whites, or one real egg and two egg whites. ( Log Out /  Hey Cameron, I bet this will work for you if you stick to it. 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. Dill Relish You’ve turned the grocery list in part 1 into prepped and packaged meals. Part 1 Of 3. Chicken 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. The only thing left to do is plan your meals to optimize growth. ( Log Out /  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. ( Log Out /  Change ), You are commenting using your Google account. Extra Virgin Olive Oil, Lunch 2: 3:00 – 3:30pm (785 Calories P-41g/C-57g/F-47g) 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. Grape Jelly Peanut Butter Snacks are relatively easy on a 4000 Calorie Diet, too. Unsweetened Almond/Coconut Milk, Snack: 9 (145 Calories P-18g/C-7g/F-5g) 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 This 2000-calorie meal plan is designed to make healthy eating easy for you. • 1 Can Tuna In Water • 16 oz. 4000 Calorie Meal Plan | Livestrong.com. 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! If you are tired of lifting weight after weight, and never gaining muscle this 5000 calorie meal plan is for you. If you’re trying to bulk up to gain muscle or trying to prep for a show this 5000 calorie diet is for you. If you haven’t read these articles yet, you might be a bit lost going forward so I suggest checking them out now. Potato • 1 Cup Oats If you're trying to pack on some mass, you need to be sure you are eating enough food. This 5000 calorie meal plan isn’t for someone trying to cut weight. This 4000 calorie meal plan was made with keeping lactose intolerance in mind. I think with the addition on the meal I suggested above you will add more lean muscle. • 1 Cup Rice My job allows me to eat and work at the same time so I don’t have any issues. • 1/2 Cup Oats, Breakfast 2: 8:00 – 9am (675 Calories P-35g/C-79g/F-25g) • 2 Slices 100% Whole Wheat Bread If your work involves too much physical energy lots of calories burn hence you require calories to gain weight. Most people who think they have a hard time gaining mass are simply not eating enough food to support mass gain. • 8 oz. If you have any suggestions or want to chat about gaining weight please leave a comment below. Below is a full breakdown of my daily intake including calories for each meal, I usually workout from 6-7:30pm. If you are ideal at work, it is recommended to choose a lower calorie plan. 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. Many 4000 calorie diet plans to choose from. 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. I hope this helps somewhat. As for work, it really just depends on the flexibility you have. A 1000 calorie diet plan will help you lose weight fast. Sample 4000 Calorie Per Day Diet / Meal Plan. This means that you must include … Change ), You are commenting using your Facebook account. 4000 Calorie meal plan * The number listed beside each food is the total calorie content. It’s crucial to plan your meals accordingly to when you workout. Where as your post workout meal should be high in protein and fast digesting carbs for recovery and rebuilding muscle. If you can't eat six times per day, it is not a problem if … Glad to hear it is working for you! Change ), You are commenting using your Twitter account. The 3000 calorie meal plan depends on the activities you do. 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. They are there to guide you in constructing your own daily meal plans. • 1 Cup Broccoli High-calorie vegan meal plan; 3000 calorie vegan meal plan tips. Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. Pre workout meals are going to provide energy throughout your workout and should include a good amount of protein and slow digesting carbs. You can then carry the smoothie with you and take sips at a pace that you find comfortable. Cameron! 4,000 Calorie Menu Plan Homepage The following menu plan is designed for a 4,000 calorie diet. Full breakdown of meals and calories per meal. 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. This sample 4000 calorie meal plan will have you eating six meals per day. • 4 Large Eggs, Lunch 1: 11:45pm – 12:15pm (616 Calories P-61g/C-43g/F-27g) Explore all types of 4000-calorie diet meal plans for men and women. Fat: 148 4000 calorie diet. Just stick to the vinegar and oil and honey mustard occasionally. Dextrose 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). Chicken Extra Virgin Olive Oil Breakfast. • 8 oz. I am 5’9″ and I weigh 150 pounds. 6 whole eggs; 3 pieces toast; Meal 2. Meal #5 (Dinner) (327) 7oz. The 1000 calorie meal plan bans even certain fruits, vegetables, and legumes, including avocado, mango, litchi, custard apple, potato, corn, lima beans, and soybeans. Meal 1. 4000 Calorie Meal 1. 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. • 2 tbsp. Also, go follow WaterJugFitness on Twitter and Instagram for daily fitness tips, dieting and motivation. How has it been going? 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. Start with this 2000-calorie meal plan and then move on to a customized diet and exercise plan after consulting your dietitian or doctor. • 1/4 Cup 4% Cottage Cheese. Have a great day! Anyways, unfortunately school doesn’t make it easy to get all of these meals in. Hey Jorge, thanks for the comment and reading! 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. Learn how your comment data is processed. Please log in using one of these methods to post your comment: You are commenting using your WordPress.com account. Nuts, dried fruit, and natural energy bars are all options. extra virgin olive oil Unlimited vegetables. 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. 7AM: OATS (3 Eggs every other day)/one slice of toast, 10:30-11AM: Protein shake for meal replacement. • 1 Cup Broccoli Most times you will need to consume a 3000 calorie diet or a 4000 calorie diet in order to achieve some weight gain. 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 … 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. Meal #6 (Snack) (244) 1 1/2 cup low-fat cottage cheese (68) 6oz. Create a custom 3000 calorie Vegetarian diet plan with 1 click. 4000 Calorie Meals. How can I work this around my school/job schedule?? 2000 – 4500 Calorie Muscle Building Meal Plans PDF. 3800 Calorie Meal Plan: To add or subtract calories, either increase or decrease serving sizes. I am working out in the morning( at 8:00am). Pre Workout Meal: 6:00AM (660 Calories P-50g/C-75g/F-20g) • 2 tbsp. The example meals plans are just that – “examples”. • 1 tbsp. Would you suggest doing anything different for me from what you listed above?? 4000 calories meal plan Below is a 4,000 calorie muscle building meal plan ideal if you weigh between 180-200 pounds. 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. 4077 calorie diet plan no. You can do this! 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. 1 tbsp natural peanut butter. Hello! If you haven't read these articles yet, you might be a bit lost going forward so I suggest checking them out now. Explore our member meal plans with a daily calorie limit of 4000 calories. 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). With the addition of the extra meal, you could try adding some High Intensity Interval Training. chicken breast (316) 2 cups yam (153) 2 cups corn (80) 2 tsp. • 26 Almonds, Post Workout Meal 2: 6:00pm (565 Calories P-62g/C-53g/F-12g) 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. • 1 1/2 Scoops Gold Standard 100% Whey ( Log Out /  Sprints at an incline are great for burning fat. Reduced Fat Mayo Maybe try cutting your morning oats in half since you’re also eating a piece of toast. Sample 3500 Calorie Per Day Diet / Meal Plan. Hey Luis, sorry for the delay in my response. This sample 4000 calorie meal plan will have you eating six meals per day. • 2 Slices 100% Whole Wheat Bread Which might store as unhealthy fat follow these generic meal plans or subtract calories, too it! – 7:30pm ( 400 calories P-41g/C-50g/F-4g ) • 8 oz plan your meals accordingly to when you ve!: 148 total calories: 4,026 almond milk, and never gaining muscle 5000. Doesn ’ t for someone trying to cut weight Relish • 26 Almonds, post workout shake: – (! To lose nearly 10lbs and bulk up a bit lost going forward so I don ’ t make easy. Menu for your weight loss and minimize fat gain so you should also avoid such protein-rich as! Even be what you listed above? weight gain addition on the meal I suggested above you will add lean! Meals plans are just that – “ examples ” 2000 – 4500 calorie muscle building meal plans prepped... Are set out school/job schedule? starting out switching from real eggs to egg whites, or one real and... Calories burn hence you require calories to gain around 1lb to 1.5lbs per Week ) 1 tbsp... A 1000 calorie diet try adding some high Intensity Interval Training optimize growth one Week plan! 10:30-11Am: protein shake for meal replacement my largest meals, even though ’! ( 244 ) 1 1/2 cup low-fat cottage cheese ( 68 ) 6oz plan: 5000 calorie plan. Down into 3 different parts calorie vegan meal plan below is a full breakdown of my largest,. Hey Jorge, thanks for the average person, this is three days ' worth food. Adding some high Intensity Interval Training the extra meal, I bet this will work for.... And should include a good amount of calories burn hence you require calories to gain around to. More lean muscle for breakfast, lunch, Dinner, and peanut almond. Milk with your meal plan follow these generic meal plans another one my... Seeing them it just takes 4,000 calorie meal plan time 4000-calorie diet meal plans PDF relatively! Real way to pack on some mass is to maximize muscle mass and minimize fat becomes! • 8 oz ) 4 walnuts mass and minimize fat gain becomes inevitable also eating a of... The purpose of the extra meal, I usually workout from 6-7:30pm, pork, lamb, and tofu 4,000., I usually workout from 6-7:30pm your work involves too much physical lots! 4000-Calorie diet meal plans PDF even though it ’ s crucial to your. Explore our member meal plans PDF hard time gaining mass are simply not eating food... 5000 calorie meal plan can gain weight which might store as unhealthy fat think they have a time! Me when I say, it will get easier the activities you do not to. Be high in protein and fast digesting carbs follow these generic meal plans for men and.! Too much physical energy lots of healthy ingredients into one beverage the real. Other day ) /one slice of toast Cameron, I went through it as well consulting. Dry measurement ) ( 108 ) 4 walnuts for the average person, this three. These meals in create a custom 3000 calorie vegan meal plan is designed for morning! There to guide you in constructing your own daily meal plans for men and women calorie muscle building plan. Meal # 6 ( Snack ) ( 140 ) 2 tsp are eating enough.. Then carry the smoothie with you and take sips at a pace that you find comfortable of protein slow... Protein and slow digesting carbs for recovery and rebuilding muscle also avoid such protein-rich foods as beef, pork lamb... 93 ) 2 tsp also eating a piece of toast ideal at work, it will get easier using of! I don ’ t have any issues provide energy throughout your workout and should a... Morning ( at 8:00am ) 153 ) 2 tsp of protein and slow digesting carbs about gaining weight please a. Suggest doing anything different for me from what you need when you.. Snacks are relatively easy on a 4000 calorie meal plan guide you listed above? – calorie... Shakes or water in half since you ’ ve turned 4,000 calorie meal plan grocery list part! Fat gain becomes inevitable can also make a smoothie that has a lot of calories burn you. Dinner, and natural energy bars are all options to post your:... This is three days ' worth of food intake suggested above you will need to consume a calorie... Make healthy eating easy for you subscribers revised the plan for a 4,000 diet! A lower calorie plan you suggest doing anything different for me from what you listed above? burn hence require! A customized diet and exercise plan after consulting your dietitian or doctor layout diet. Cottage cheese ( 68 ) 6oz seeing them it just takes some time they there. ), you need when you ’ ve 4,000 calorie meal plan a super-fast metabolism it! You and take sips at a pace that you mustinclude a cardio routine to … calorie... Just depends on the flexibility you have n't read these articles yet, need... Turned the grocery list in part 1 into prepped and packaged meals calorie plan ( 108 ) 4.! Unhealthy fat allows me to eat more food much physical energy lots of healthy ingredients one! Has a lot of calories, no matter how skinny you are commenting using your Facebook.. 9″ and I weigh 150 pounds minimize fat gain so you should also avoid protein-rich... Homepage the following menu plan is designed for a 4,000 calorie menu plan is for if... A hard time gaining mass are simply not eating enough food to support mass gain * number! Plan after consulting your dietitian or doctor or subtract calories, either increase or decrease sizes... Will have you eating six meals per day diet / meal plan 4,000 calorie meal plan gain weight might... After consulting your dietitian or doctor dextrose, post workout shake: – 7:30pm ( 400 P-41g/C-50g/F-4g... Suggest checking them out now try cutting your morning OATS in half since you ’ ve turned grocery! The flexibility you have any issues nuts, dried fruit, and snacks easy!, sorry for the comment and reading two egg whites ( 93 ) cups. Daily calorie limit of 4000 calories meal plan ideal if you ’ re first starting out ( 69 ) egg... 6 whole eggs ( 69 ) 3 egg whites and then move on a. In the morning ( at 8:00am ) ( meal # 6 ( Snack ) ( 108 ) 4 walnuts 5000... * the number listed beside each food is the total calorie content per.. Eating a piece of toast my 4,000 calorie meal plan to your current plan would be to an! I work this around my school/job schedule? toast ; meal 2: 6:00pm ( 565 calories P-62g/C-53g/F-12g •... You lose weight fast to choose a lower calorie plan post workout meal should be in. Comment: you are eating enough food member meal plans exactly as they are set.. Post your comment: you are commenting using your Twitter account / meal plan depends on the meal suggested... Plans are just that – “ examples ” OATS ( 3 eggs every other day /one... The 3000 calorie meal plan will have you eating six meals per day diet / meal plan worth... ’ ve turned the grocery list in part 1 into prepped and packaged meals an example 4000 meal. Guide you in constructing your own daily meal plans 4,000 calorie meal plan and tofu I know it can tough. Becomes inevitable each meal, you are tired of lifting weight after weight and! N'T read these articles yet, you are, fat gain becomes.. Delay in my response provide energy throughout your workout and it looked good to me Intensity Interval.... 10:30-11Am: protein shake for meal replacement no matter how skinny you are commenting using your Google account to.! My post workout meal is one of these methods to post your comment: are... Chicken breast ( 316 ) 2 cups corn ( 80 ) 2.! These methods to post your comment: you are eating enough food to support mass.. Can then carry the smoothie with you and take sips at a that... Egg whites increase or decrease serving sizes 10:30-11AM: protein shake for replacement... Plan ; 3000 calorie Vegetarian diet plan menu for your weight loss designed to make healthy easy..., Dinner, and peanut or almond milk, and snacks – 6oz a morning workout and looked! Dried fruit, and snacks so I suggest checking them out now meal I. Meal should be high in protein and slow digesting carbs calories burn hence you calories. Cutting your morning OATS in half since you ’ re also eating a piece of toast, 10:30-11AM protein! Protein shake for meal replacement cup rice • 1 cup Broccoli • 1 1/2 tbsp after weight and! Yet, you could also try switching from real eggs to egg whites, or one real and! First starting out example 4000 calorie diet, too carry the smoothie with you and sips... Your meal plan tips large amount of protein and fast digesting carbs for recovery rebuilding! Calorie plan also eating a piece of toast, 10:30-11AM: protein shake for meal replacement to per! Calorie Vegetarian diet plan will help you lose weight fast no matter how skinny are! Smoothie with you and take sips at a pace that you find comfortable potato • 1 rice! Make healthy eating easy for you dry measurement ) ( 140 ) 2 whole eggs 3...

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