4000 Calories Meal Plan

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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes


Day 1

Breakfast Calories Carbohydrates Protein Fat
Mushroom Omelette* (see recipe)        
• 4 large eggs 294.00 1.54g 25.16g 19.88g
• 4 large egg whites 68.64 0.96g 14.39g 0.22g
• ¼ cup chopped red onion 16.80 4.04g 0.37g 0.03g
• ½ cup mushrooms, sliced 7.70 1.14g 1.08g 0.12g
4 slices whole wheat bread, toasted 277.00 51.70g 10.90g 4.80g
4 tsp trans fat free margarine 112.94 0.00g 0.00g 12.48g
4 tsp all natural fruit spread 53.34 13.34 0.00g 0.00g
TOTAL 830.42 72.72g 51.89g 37.55g
 
Snack 1 Calories Carbohydrates Protein Fat
2 medium apples 143.52 38.12g 0.72g 0.46g
50 raw almonds 346.80 11.86g 12.76g 30.40g
TOTAL 490.32 49.98g 13.38g 30.86g
 
Lunch Calories Carbohydrates Protein Fat
Cranberry & Goat Cheese Salad:        
• 6 cups baby spinach leaves 47.94 9.26g 3.46g 0.84g
• ¼ cup dried cranberries 100.00 23.40g 0.00g 0.00g
• 2 oz goat cheese, crumbled 151.96 0.50g 10.50g 11.95g
• 2/3 cup canned chick peas (rinsed /drained) 190.40 36.20g 7.92g 1.82g
• 2 Tbs olive oil 238.68 0.00g 0.00g 27.00g
• 2 Tbs balsamic vinegar 5.40 0.02g 0.00g 0.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
2 small orange 90.24 22.56g 1.80g 0.24g
TOTAL 996.13 115.70g 40.38g 42.73g
 
Snack 2 Calories Carbohydrates Protein Fat
Orange-Banana Smoothie:        
• 2 medium banana 179.78 46.14g 2.20g 0.66g
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 164.21 37.55g 2.99g 1.01g
TOTAL 607.42 101.06g 53.20g 2.16g
 
Dinner Calories Carbohydrates Protein Fat
10 oz wild salmon (grilled w/ 2 tsp olive oil and 2 tsp chili powder) 498.22 2.84g 56.86g 27.84g
2 cup steamed broccoli with lemon juice 166.76 34.62g 11.18g 1.92g
1 large baked sweet potato 205.20 47.22g 4.58g 1.42g
1 Tbs low fat sour cream 27.00 0.86g 0.58g 2.40g
TOTAL 897.18 85.54g 73.20g 33.58g
 
Snack 3 Calories Carbohydrates Protein Fat
½ cup hummus 92.96 8.00g 4.42g 5.38g
2 cup cucumber, sliced 28.56 5.14g 1.40g 0.38
TOTAL 121.52 13.14 5.82g 5.76g
 
DAILY TOTAL 3942.99 438.14g 237.87g 152.64g

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Day 2

Breakfast Calories Carbohydrates Protein Fat
3 cups Bran Flakes 384.00 96.48g 11.28g 2.64g
16 fl oz organic skim milk 171.50 23.67g 16.70g 0.88g
2 medium banana, sliced 210.04 53.90g 2.58g 0.58g
2 Tbs sliced almonds 66.46 2.28g 2.44g 5.82g
TOTAL 832.00 176.33g 33.00g 9.92g
 
Snack 1 Calories Carbohydrates Protein Fat
16 oz low fat vanilla yogurt 416.50 67.62g 24.16g 6.12g
¼ cup raisins 108.38 28.70g 1.12g 0.16g
TOTAL 524.88 96.32g 25.28g 6.28g
 
Lunch Calories Carbohydrates Protein Fat
Rice & Bean Wraps* - 2 serving (see recipe)        
• 2 (8in) whole wheat flour tortilla 287.04 47.24g 7.62g 7.12g
• 2 slice low fat cheddar cheese 96.88 1.06g 13.64g 3.92g
• 1 cup cooked brown rice 216.44 44.78g 5.04g 1.76g
• 1 cup black beans, canned 218.40 39.74g 14.48g 0.70g
• ½ cup sliced bell pepper 14.90 3.46g 0.64g 0.12g
• ½ cup salsa 35.64 8.26g 2.04g 0.22g
TOTAL 869.30 144.54g 43.46g 13.84g
 
Snack 2 Calories Carbohydrates Protein Fat
3 cups grapes 184.92 47.34g 1.74g 0.96g
TOTAL 184.92 47.34g 1.74g 0.96g
 
Dinner Calories Carbohydrates Protein Fat
Shrimp Pesto:        
• 3 cups cooked whole wheat pasta 520.80 111.46g 22.38g 2.26g
• 2 Tbs basil pesto, prepared 100.00 3.00g 1.60g 10.00g
• 8 oz cooked shrimp 224.52 0.00g 47.42g 2.46g
• 1 ½ cups cherry tomatoes, halved 40.22 8.76g 1.96g 0.44g
16 fl oz organic skim milk 171.50 23.67g 16.70g 0.88g
TOTAL 1057.04 146.89g 90.06g 16.04g
 
Snack 3 Calories Carbohydrates Protein Fat
Strawberry Shake        
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
• 1 ½ cups frozen strawberries 74.20 19.36g 0.92 0.24g
• 16 fl oz apple juice, unsweetened 240.00 60.00g 1.00g 0.00g
TOTAL 524.20 83.36g 49.92g 0.24g
 
DAILY TOTAL 3992.34 694.78g 243.46g 47.28g

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Day 3

Breakfast Calories Carbohydrates Protein Fat
2 cups cooked oatmeal (prepared with water) 294.84 50.54g 12.17g 4.68g
2 oz walnuts 370.82 7.77g 8.64g 36.97g
1 pear, chopped 96.28 25.66g 0.63g 0.20g
TOTAL 761.94 83.97g 21.44g 41.85g
 
Snack 1 Calories Carbohydrates Protein Fat
4 hard boiled eggs 310.00 2.24g 25.16g 21.22g
1 clementine 34.78 8.90g 0.63g 0.11g
2 oz raw almonds 327.72 11.20g 12.06g 28.72g
TOTAL 672.50 22.34g 37.85g 50.05g
 
Lunch Calories Carbohydrates Protein Fat
4 cups low salt vegetable soup 400.00 80.00g 8.00g 8.00g
1 large baked potato 256.68 58.38g 6.90g 0.36g
1 cup cooked broccoli 83.38 17.31g 5.59g 0.96g
TOTAL 711.28 149.58g 18.62g 9.00g
 
Snack 2 Calories Carbohydrates Protein Fat
12 whole wheat crackers 212.64 32.92g 4.22g 8.26g
2 string cheese 171.22 2.16g 14.72g 11.36g
TOTAL 383.86 35.08g 18.94g 19.62g
 
Dinner Calories Carbohydrates Protein Fat
Chicken Soft Tacos* (see recipe)        
• 8 oz Chicken breast, ground 249.49 0.00g 52.37g 2.81g
• ¼ cup chopped onion 16.80 4.04g 0.37g 0.03g
• 1 cup chopped zucchini 19.84 4.15g 1.50g 0.22g
• 1 Tbs Cajun seasoning 23.55 4.10g 0.92g 1.26g
• 4 corn tortillas 230.88 48.46g 5.93g 2.60g
• ½ cup salsa 34.97 8.11g 2.00g 0.21g
• ¼ cup low fat shredded cheddar cheese 48.87 0.54g 6.88g 1.98g
• 1 cup cooked brown rice 216.45 44.77g 5.03g 1.75g
TOTAL 840.83 114.18g 74.99g 10.86g
 
Snack 3 Calories Carbohydrates Protein Fat
16 oz non fat fruit yogurt 320.46 64.78g 15.00g 0.68g
2 medium orange 123.14 30.78g 2.46g 0.32g
TOTAL 443.60 95.56g 17.46g 1.00g
 
DAILY TOTAL 3814.01 500.71g 189.30g 132.38g

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Day 4

Breakfast Calories Carbohydrates Protein Fat
Large Pineapple Smoothie:        
• ½ cup nonfat Greek style yogurt 56.66 4.00g 8.66g 0.00g
• 1 cup frozen pineapple chunks 79.06 20.92g 0.82g 0.18g
• 2 oz vanilla protein powder** 208.00 4.00g 48.00g 0.00g
• 16 fl oz orange juice 219.64 51.28g 3.00g 1.50g
Whole Wheat English muffin, toasted 134.62 26.90g 5.86g 1.40g
4 tsp honey 85.12 23.08g 0.08g 0.00g
TOTAL 783.30 95.86g 66.42g 3.08g
 
Snack 1 Calories Carbohydrates Protein Fat
2 oz whole wheat pretzels 205.26 46.04g 6.30g 1.48g
2 medium apples 143.52 38.12g 0.72g 0.46g
20 raw almonds 138.72 4.74g 5.10g 12.16g
TOTAL 487.50 88.90g 12.12g 14.10g
 
Lunch Calories Carbohydrates Protein Fat
Grilled Tuna Salad:        
• 8 oz grilled tuna 299.38 0.00g 63.94 2.92g
• 6 cups spinach 32.40 6.02g 2.94g 0.32g
• 2 cups carrots 104.96 40.82g 2.38g 0.62g
• 4 tsp sesame oil + 4 tsp lime juice 489.88 1.70g 0.08g 18.16g
TOTAL 926.62 48.54g 69.34g 22.02g
 
Snack 2 Calories Carbohydrates Protein Fat
Trail Mix:        
• ¼ cup unsweetened dried cranberries 200.00 46.80g 0.00g 0.00g
• ¼ cup walnut halves 196.20 4.12g 4.56g 19.56g
• 2 Tbs dark chocolate chips 108.52 14.42g 0.96g 6.76g
TOTAL 504.72 65.34g 5.52g 26.32g
 
Dinner Calories Carbohydrates Protein Fat
8 oz grilled flank steak 421.84 0.00g 63.26g 16.78g
4 cups steamed green beans 136.40 31.38g 8.00g 0.52g
4 tsp olive oil 159.12 0.00g 0.00g 18.00g
1 Tbs lemon juice 2.96 1.02g 0.04g 0.00g
2 whole wheat pita (4 in) 148.96 30.80g 5.48g 1.46g
TOTAL 869.28 63.20g 76.80g 36.76g
 
Snack 3 Calories Carbohydrates Protein Fat
2 cups Kashi® Go Lean Crunch cereal 399.62 71.98g 18.54g 6.14g
16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
TOTAL 571.12 95.74g 35.26g 7.02g
 
DAILY TOTAL 4142.54 457.58g 265.46g 109.30g

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Day 5

Breakfast Calories Carbohydrates Protein Fat
2 cups chopped cantaloupe 108.80 26.12g 2.68g 0.60g
2 cup strawberries, sliced 106.24 25.50g 2.22g 1.00g
1 ½ cups low fat granola 477.68 99.00g 9.90g 5.70g
12 oz nonfat plain yogurt 170.00 12.00g 26.00g 0.00g
TOTAL 862.72 162.62g 40.82g 7.30g
 
Snack 1 Calories Carbohydrates Protein Fat
12 whole wheat crackers 212.64 32.92g 4.22g 8.26g
2 oz low fat cheddar cheese 96.88 1.08g 13.64g 3.92g
TOTAL 309.52 34.00g 17.86g 12.18g
 
Lunch Calories Carbohydrates Protein Fat
2 Turkey Sandwiches:        
• 4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
• 12 oz roasted turkey breast, low sodium 336.00 12.00g 60.00g 12.00g
• 1 cup roasted red pepper 48.00 14.40g 0.00g 0.00g
• 6 Tbs hummus 155.62 13.40g 7.40g 9.00g
2 medium apples 143.52 38.12g 0.72g 0.46g
TOTAL 944.18 126.18g 78.52g 25.42g
 
Snack 2 Calories Carbohydrates Protein Fat
Post Work Out Shake:        
• 16 fl oz low fat milk 204.96 24.36g 16.44g 4.74g
• 1 oz protein powder** 104.00 2.00g 24.00g 0.00g
• 2 Tbs honey 128.82 34.92g 0.12g 0.00g
• 2/3 cup frozen blueberries 52.50 12.58g 0.44g 0.66g
• 2 small bananas 179.78 46.14g 2.20g 0.66g
TOTAL 670.26 119.98 43.20g 6.06g
 
Dinner Calories Carbohydrates Protein Fat
BBQ Chicken Pizza* (see recipe)        
2 whole wheat pitas (4 in) 148.96 30.80g 5.49g 1.46g
3 Tbs barbeque sauce 90.00 22.50g 0.00g 0.00g
4 oz sliced grilled chicken breast 187.11 0.00g 35.18g 4.05g
¾ cup shredded part skim mozzarella cheese 170.63 2.16g 14.67g 11.32g
½ cup bell pepper, chopped 14.90 3.46g 0.64g 0.13g
TOTAL 611.60 58.92g 55.98g 16.96g
 
Snack 3 Calories Carbohydrates Protein Fat
LARA Bar -Cherry Pie 180.00 23.00g 4.00g 10.00g
2 oz pecans 391.80 7.86g 5.20g 40.80g
TOTAL 571.80 30.86g 9.20g 50.80g
 
DAILY TOTAL 3970.08 532.56g 245.58g 118.72g

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Day 6

Breakfast Calories Carbohydrates Protein Fat
2 Egg Sandwiches:        
• 4 eggs + 4 egg whites scrambled 473.68 6.32g 41.44g 30.02g
• 2 slices Canadian bacon 86.94 0.64g 11.40g 3.96g
• 3 slices tomato 8.10 1.76g 0.40g 0.10g
• 2 Whole wheat English muffins, toasted 125.30 25.00g 5.44g 1.30g
TOTAL 694.02 33.72g 58.68g 36.88g
 
Snack 1 Calories Carbohydrates Protein Fat
2 Clif Bars (Peanut Butter) 500.00 84.00g 22.00g 12.00g
TOTAL 500.00 84.00g 22.00g 12.00g
 
Lunch Calories Carbohydrates Protein Fat
2 PB & J:        
• 2 Tbs low-sugar fruit spread 80.00 20.00g 0.00g 0.00g
• ¼ cup natural peanut butter 420.00 12.00g 14.00g 34.00g
• 4 slices whole wheat bread 275.52 51.64g 10.86g 4.70g
16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
TOTAL 947.02 83.64g 24.86g 39.58g
 
Snack 2 Calories Carbohydrates Protein Fat
16 oz vegetable juice, reduced sodium 106.30 22.18g 2.90g 0.48g
6 oz roasted turkey breast (deli sliced) 190.50 13.10g 22.98g 10.20g
TOTAL 296.82 35.28g 25.88g 10.68g
 
Dinner Calories Carbohydrates Protein Fat
Spicy Turkey Burger        
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat pepper jack cheese 96.30 1.67g 10.60g 3.87g
• 1 whole wheat bun 270.80 42.90g 6.50g 4.06g
• 2 Tbs salsa 8.91 2.07g 0.51g 0.05g
• ½ cup shredded lettuce 3.99 0.77g 0.29g 0.07g
2 cups sliced cucumber 28.56 5.14g 1.40g 0.38g
4 tsp olive oil and 2 tsp balsamic vinegar 164.48 0.02g 0.00g 18.00g
TOTAL 997.68 52.57g 69.06g 49.97g
 
Snack 3 Calories Carbohydrates Protein Fat
Double Chocolate Shake:        
• 3 oz chocolate protein powder** mixed with 12-16 oz water 312.00 6.00g 72.00g 0.00g
• 2 Tbs unsweetened cocoa powder 12.37 2.93g 1.06g 0.74g
• 2 small banana, sliced, frozen 179.78 46.14g 2.20g 0.66g
TOTAL 504.15 55.07g 75.26g 1.40g
 
DAILY TOTAL 3939.69 344.28g 281.20g 150.51g

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Day 7

Breakfast Calories Carbohydrates Protein Fat
2 cups cooked oatmeal 294.34 50.46g 12.16g 4.68g
¼ cup sliced almonds 132.94 4.54g 4.88g 11.64g
1 cup sliced strawberries 53.12 12.74g 1.12g 0.50g
16 fl oz organic skim milk 171.50 23.76g 16.70g 0.88g
TOTAL 651.90 91.50g 34.86g 17.70g
 
Snack 1 Calories Carbohydrates Protein Fat
8 oz low fat lemon yogurt 213.34 36.00g 8.00g 4.00g
2 oz protein powder 208.00 4.00g 48.00g 0.00g
1 cup blueberries 114.56 29.12g 1.57g 0.66g
TOTAL 535.90 69.12g 57.57g 4.66g
 
Lunch Calories Carbohydrates Protein Fat
2 large whole wheat pita 340.48 70.40g 12.54g 3.32g
8 slices roasted eggplant 54.96 13.06g 2.32g 0.44g
4 tsp Dijon mustard 20.00 0.00g 0.00g 0.00g
1 cup shredded spinach 7.98 1.54g 0.58g 0.14g
4 cups lentil soup 503.36 81.22g 31.16g 6.00g
TOTAL 926.80 166.22 46.60g 9.90g
 
Snack 2 Calories Carbohydrates Protein Fat
2 medium pears 192.56 51.32g 1.26g 0.40g
2 oz soy nuts, unsalted 256.00 18.60g 23.00g 12.20g
TOTAL 448.56 69.92g 24.26g 12.60g
 
Dinner Calories Carbohydrates Protein Fat
10 oz cooked beef, London broil 510.00 0.00g 80.00g 20.00g
2 cups cooked kamut pasta 440.00 76.00g 20.00g 3.00g
2 cups steamed broccoli 109.20 22.40g 7.42g 1.28g
¼ cup chopped sundried tomatoes (packed in oil) 59.00 6.40g 1.40g 3.90g
TOTAL 1118.20 104.80g 108.82g 28.18g
 
Snack 3 Calories Carbohydrates Protein Fat
2 slices wheat bread, toasted 138.50 25.86g 5.44g 2.40g
2 Tbs all natural peanut butter 210.00 6.00g 7.00g 17.00g
TOTAL 348.50 31.86g 12.44g 19.40g
 
DAILY TOTAL 4029.86 533.42g 284.55g 92.44g

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** Can substitute soy, hemp, pea, rice protein, or whey powders for use in smoothies.

NOTES:
Bar flavors are used only to provide a calorie and macronutrient recommendation. Any flavor can be substituted, but values will vary slightly.
If meal suggestion lists skim milk, you can substitute soy, almond, or rice milk depending on your preference.

RECIPES


Mushroom Omelette
Serves: 1
Prep Time: 5 minutes
Cook Time: 8 minutes

• 4 large eggs
• 4 large egg whites
• ¼ cup chopped red onion
• ½ cup mushrooms, sliced

  • Heat a small nonstick skillet over medium heat
  • In a small bowl, whisk together eggs and egg whites until fluffy. Set aside
  • Spray pan with nonstick spray. Add mushrooms and onion and sauté for 2-3 minutes
  • Add egg mixture and scramble gently with a spatula for 1-2 minutes as eggs begin to set. season with salt and pepper. Allow eggs to cook for an additional 2-3 minutes
  • Gently fold in half, transfer to a plate and serve


    • Rice & Bean Wrap
    Serves: 1
    Prep Time: 5 minutes
    Cook Time: 1 minute

    • 1 (8in) whole wheat flour tortilla
    • 1 slice low fat cheddar cheese
    • ½ cup cooked brown rice
    • ½ cup black beans, canned
    • ¾ cup sliced bell pepper
    • ¾ cup salsa

  • Top tortilla with cheese rice, beans, pepper and salsa
  • Roll up tightly and microwave for one minute to heat


    • Chicken Soft Tacos
    Serves: 1
    Prep Time: 10 minutes
    Cook Time: 15 minutes

    • 8 oz Chicken breast, ground
    • ¼ cup chopped onion
    • 1 cup chopped zucchini
    • 1 Tbs Cajun seasoning
    • 4 corn tortillas
    • ½ cup salsa
    • ¼ cup low fat shredded cheddar cheese
    • 1 cup cooked brown rice

  • Heat a large skillet over medium heat. Spray with nonstick spray. Add onion and chicken and sauté until chicken is browned
  • Add zucchini and Cajun seasoning and continue to cook until chicken is completely cooked and zucchini is tender. Add cooked brown rice and stir to combine
  • Serve chicken mixture wrapped in tortilla with cheese and salsa


    • BBQ Chicken Pizza
    Serves: 1
    Prep time: 10 minutes
    Cook time: 15 minutes

    • 2 whole wheat pitas (4 in)
    • 3 Tbs barbeque sauce
    • 4 oz sliced grilled chicken breast
    • ¾ cup shredded part skim mozzarella cheese
    • ½ cup bell pepper, chopped

  • Preheat oven to 375°
  • Place pitas on a cookie sheet lined with aluminum foil
  • Top with barbeque sauce, chicken, pepper and cheese
  • Bake for 15-20 minutes until cheese is melted and bubbly


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