4,000 calorie meal plan

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

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