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

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