6000 Calories Meal Plan


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

Day 1

Breakfast 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 41.56g 39.58g
 
Snack 1 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
 
Lunch Calories Carbohydrates Protein Fat
12 oz roast beef, sliced, low sodium 540.00 0.00g 84.00g 18.00g
4 slices low fat Swiss cheese 200.48 3.80g 31.80g 5.72g
8 slices tomato 32.40 7.06g 1.58g 0.36g
4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
4 cups lentil soup 503.72 81.22g 31.16g 6.00g
TOTAL 1552.12 143.73g 158.94g 34.78g
 
Snack 2 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
3 cups grapes 184.92 47.34g 1.74g 0.96g
TOTAL 756.04 143.08g 37.00g 7.98g
 
Dinner Calories Carbohydrates Protein Fat
10 oz skinless chicken breast, grilled sliced 311.84 49.62g 65.46g 3.52g
3 cups steamed green beans 102.30 23.52g 6.00g 0.40g
2 ½ cups cooked rice pilaf 496.62 104.99g 19.39g 1.67g
TOTAL 910.76 178.13g 90.85g 5.59g
 
Snack 3 Calories Carbohydrates Protein Fat
1 egg + 4 egg whites, scrambled 139.90 2.30g 21.15g 7.67g
2 cinnamon raisin bagels, toasted 644.28 130.28g 23.02g 4.02g
2 Tbs cream cheese 69.80 0.53g 1.51g 6.97g
8 oz grapefruit juice, unsweetened 96.41 22.74g 1.24g 0.25g
TOTAL 950.39 155.85g 46.92g 18.91g
 
DAILY TOTAL 6060.51 830.61g 453.79g 132.53g

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Day 2

Breakfast Calories Carbohydrates Protein Fat
Fruit Smoothie:        
• 12 fl oz orange juice 164.74 38.18g 2.24g 1.12g
• 10 large strawberries, frozen 37.10 9.68g 0.46g 0.12g
• 2 medium bananas 210.04 53.90g 2.58g 0.78g
• 4 oz protein powder** 416.00 8.00g 96.00g 0.00g
TOTAL 827.88 109.76g 101.28g 2.02g
 
Snack 1 Calories Carbohydrates Protein Fat
1 cup hummus 435.42 49.49g 11.96g 21.13g
2 cups cucumber, sliced 18.56 5.14g 1.40g 0.38g
2 LARA Bars - Apple Pie 360.00 46.00g 8.00g 20.00g
TOTAL 823.98 100.64g 21.36g 41.52g
 
Lunch Calories Carbohydrates Protein Fat
Tofu Stir Fry* (see recipe)        
1 cup firm tofu, diced 365.40 10.79g 39.77g 21.97g
2 tsp canola oil 79.56 0.00g 0.00g 9.00g
1 clove garlic, minced 4.47 0.99g 40.26g 11.77g
1 cup sliced mushrooms 15.40 2.30g 2.16g 0.24g
1 ½ cups green beans 51.15 11.76g 3.00g 0.20g
2 Tbs low sodium soy sauce 16.85 2.71g 1.64g 0.02g
1 Tbs hoisin sauce 35.20 7.05g 0.53g 0.54g
1 ½ cups cooked brown rice 324.67 67.16g 7.55g 2.63g
TOTAL 892.70 102.76g 94.91g 46.37g
 
Snack 2 Calories Carbohydrates Protein Fat
2 cups cooked oatmeal (prepared with water) 294.84 50.54g 12.17g 4.68g
1 cup blueberries 114.57 29.13g 1.49g 0.66g
½ cup sliced almonds 265.88 9.08g 9.78g 23.29g
TOTAL 675.29 88.75g 23.44g 28.63g
 
Dinner Calories Carbohydrates Protein Fat
10 oz cooked beef, London Broil 510.00 0.00g 80.00g 20.00g
2 cups cooked brown rice pasta 400.00 90.00g 10.00g 0.00g
2 cups steamed broccoli 109.20 22.40g 7.42g 1.28g
¼ cup chopped sundried tomatoes (packed in oil, drained) 59.00 6.40g 1.40g 3.90g
TOTAL 1078.20 118.80g 98.84g 25.18g
 
Snack 3 Calories Carbohydrates Protein Fat
4 whole grain waffles 330.40 61.80g 9.88g 4.98g
2 cups blueberries 229.14 58.26g 2.98g 1.32g
2 Tbs honey 127.68 34.60g 0.12g 0.00g
12 oz soy yogurt 320.00 54.00g 12.00g 6.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 1178.73 232.42g 41.68g 13.18g
 
Snack 4 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
 
DAILY TOTAL 5976.78 837.13g 403.51g 168.90g

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Day 3

Breakfast Calories Carbohydrates Protein Fat
3 cups Bran Flakes 384.00 96.48g 11.28g 2.64g
16 fl oz organic skim milk 171.51 23.76g 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 832.01 176.42g 33.00 9.92g
 
Snack 1 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 1.67g
 
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
• ½ cup olive spread 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
2 cups canned Lentil Soup 251.68 40.61g 15.58g 3.00g
1 cup cooked brown rice 216.45 44.77g 5.03g 1.75g
6 oz grilled chick breast 280.66 0.00g 52.67g 6.07g
TOTAL 748.79 85.38g 73.28g 10.82g
 
Dinner Calories Carbohydrates Protein Fat
10 oz wild cod (broiled w/ 4 tsp olive oil and 2 tsp cumin) 671.00 0.00g 80.74g 15.50g
2 cups 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 1069.96 82.70g 97.08g 21.24g
 
Snack 3 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 4 Calories Carbohydrates Protein Fat
¾ cup roasted almonds 719.91 21.17g 22.80g 54.31g
TOTAL 719.91 21.17g 22.80g 54.31g
 
DAILY TOTAL 5684.21 676.88g 379.32g 165.23g

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Day 4

Breakfast Calories Carbohydrates Protein Fat
1 egg + 4 egg whites, scrambled 139.90 2.30g 21.15g 7.67g
2 cinnamon raisin bagels, toasted 644.28 130.28g 23.02g 4.02g
2 Tbs cream cheese 69.80 0.53g 1.51g 6.97g
8 oz grapefruit juice, unsweetened 96.41 22.74g 1.24g 0.25g
TOTAL 950.39 155.85g 46.92g 18.91g
 
Snack 1 Calories Carbohydrates Protein Fat
Fruit Smoothie:        
• 12 fl oz orange juice 164.74 38.18g 2.24g 1.12g
• 10 large strawberries, frozen 37.10 9.68g 0.46g 0.12g
• 2 medium bananas 210.04 53.90g 2.58g 0.78g
• 4 oz protein powder** 416.00 8.00g 96.00g 0.00g
TOTAL 827.88 109.76g 101.28g 2.02g
 
Lunch Calories Carbohydrates Protein Fat
2 Turkey Burger Wraps:        
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat Swiss cheese 71.40 1.80g 10.72g 2.14g
• 2 Spinach Flour tortillas (10 in) 436.80 71.90g 11.60g 10.86g
• 2 Tbs BBQ sauce 23.44 4.00g 0.56g 0.56g
• ½ cup shredded cabbage 8.40 1.96g 0.50g 0.04g
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 1157.32 84.82g 74.54g 55.52g
 
Snack 2 Calories Carbohydrates Protein Fat
Rice & Bean Wrap* (see recipe)        
• 1 (8in) whole wheat flour tortilla 143.52 23.62g 3.81g 3.56g
• 1 slice low fat cheddar cheese 48.44 0.53g 6.82g 1.96g
• ½ cup cooked brown rice 108.22 22.39g 2.52g 0.88g
• ½ cup black beans, canned 109.20 19.87g 7.24g 0.35g
• ¼ cup sliced bell pepper 7.45 1.73g 0.32g 0.06g
• ¼ cup salsa 17.82 4.13g 1.02g 0.11g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 647.72 115.34g 31.69g 7.37g
 
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 + 1 Tbs lemon juice 162.08 1.02g 0.04g 18.00g
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
1 cup hummus 435.42 49.49g 11.96g 21.13g
2 cups cucumber, sliced 18.56 5.14g 1.40g 0.38g
2 LARA Bars - Apple Pie 360.00 46.00g 8.00g 20.00g
TOTAL 823.98 100.64g 21.36g 41.52g
 
Snack 4 Calories Carbohydrates Protein Fat
¾ cup almonds 619.91 21.17g 22.80g 54.31g
TOTAL 619.91 21.17g 22.80g 54.31g
 
DAILY TOTAL 5896.48 650.78g 375.39g 216.41g

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Day 5

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 Tuna on Rye:        
• 8 oz canned chunk light tuna 133.04 0.00g 57.86g 1.86g
• 2 Tbs plain yogurt 18.68g 1.42g 1.06g 1.00g
• 10 spanish olives, chopped 80.96g 4.40g 0.60g 3.52g
• 4 slices whole grain rye bread 331.52 61.82g 10.88g 4.22g
3 oz whole wheat pretzels 306.20 69.06g 9.44g 2.20g
TOTAL 1002.14 136.70g 79.84g 12.80g
 
Lunch Calories Carbohydrates Protein Fat
4 whole grain waffles 330.40 61.80g 9.88g 4.98g
2 cups blueberries 229.14 58.26g 2.98g 1.32g
2 Tbs honey 127.68 34.60g 0.12g 0.00g
12 oz lemon yogurt 320.00 54.00g 12.00g 6.00g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 1178.72 232.42g 41.68g 13.18g
 
Snack 2 Calories Carbohydrates Protein Fat
3 cups chopped cantaloupe 163.20 39.18g 4.02g 0.90g
1 ½ cups low fat granola 477.68 99.00g 9.90g 5.70g
10 oz nonfat plain yogurt 170.00 12.00g 26.00g 0.00g
TOTAL 810.88 150.18 39.92g 6.60g
 
Dinner Calories Carbohydrates Protein Fat
2 Turkey Burger Wraps:        
• 8 oz cooked turkey burger 424.64 0.00g 49.76g 23.54g
• 2 slices low fat Swiss cheese 71.40 1.80g 10.72g 2.14g
• 2 Spinach Flour tortillas (10 in) 436.80 71.90g 11.60g 10.86g
• 2 Tbs BBQ sauce 23.44 4.00g 0.56g 0.56g
• ½ cup shredded cabbage 8.40 1.96g 0.50g 0.04g
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 1157.32 84.82g 74.54g 55.52g
 
Snack 3 Calories Carbohydrates Protein Fat
6 oz chicken sausage, grilled 249.26 4.99g 29.42g 14.96g
1 sweet potato, chopped and roasted with 2 tsp olive oil 241.56 37.28g 3.62g 9.27g
3 cups lettuce + 1 cup chopped tomato 48.60 10.07g 3.05g 0.52g
1 Tbs olive oil + 1 Tbs balsamic vinegar 122.47 0.14g 0.00g 13.50g
TOTAL 661.89 52.48g 36.09g 38.25g
 
Snack 4 Calories Carbohydrates Protein Fat
2 Clif Bars - Cranberry Apple Cherry 460.00 90.00g 20.00g 5.00g
TOTAL 460.00 90.00g 20.00g 5.00g
 
DAILY TOTAL 5964.97 780.32g 350.75g 168.23g

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Day 6

Breakfast 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 947.02 107.40g 41.54g 39.58g
 
Snack 1 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
 
Lunch Calories Carbohydrates Protein Fat
12 oz roast beef, sliced, low sodium 540.00 0.00g 84.00g 18.00g
4 slices low fat Swiss cheese 200.48 3.80g 31.80g 5.72g
8 slices tomato 32.40 7.06g 1.58g 0.36g
4 slices multigrain bread 261.04 48.26g 10.40g 3.96g
4 cups lentil soup 503.72 81.22g 31.16g 6.00g
TOTAL 1552.12 143.73g 81.70g 34.78g
 
Snack 2 Calories Carbohydrates Protein Fat
Scallop & Artichoke Pasta        
• 3 cups cooked whole wheat pasta 520.80 111.46g 22.38g 2.26g
• 1 cup artichoke hears, canned & drained 84.00 18.78g 5.85g 0.27g
• 8 oz cooked scallops 249.22 6.69g 47.54g 2.15g
• 1 ½ cups cherry tomatoes, halved 40.22 8.76g 1.96g 0.44g
16 fl oz organic skim milk 171.51 23.76g 16.70g 0.88g
TOTAL 1065.75 169.45g 94.43g 6.00g
 
Dinner Calories Carbohydrates Protein Fat
1 egg + 4 egg whites, scrambled 139.90 2.30g 21.15g 7.67g
2 cinnamon raisin bagels, toasted 644.28 130.28g 23.02g 4.02g
2 Tbs cream cheese 69.80 0.53g 1.51g 6.97g
8 oz grapefruit juice, unsweetened 96.41 22.74g 1.24g 0.25g
TOTAL 950.39 155.85g 46.92g 18.91g
 
Snack 3 Calories Carbohydrates Protein Fat
2 hard boiled eggs 155.00 1.12g 12.58g 10.61g
8 oz nonfat fruit yogurt 213.07 43.07g 9.97g 0.45g
TOTAL 368.07 44.19g 22.55g 11.06g
 
DAILY TOTAL 5827.53 746.80g 365.66g 135.75g

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Day 7

Breakfast Calories Carbohydrates Protein Fat
Veggie Scramble* (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
• ½ cup bell pepper, chopped 19.36 4.50g 0.74g 0.22g
• 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 832.98 73.18g 52.26g 37.74g
 
Snack 1 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 171.51 23.76g 16.70g 0.88g
TOTAL 651.91 91.50g 34.86g 17.70g
 
Lunch Calories Carbohydrates Protein Fat
Grilled Tuna Salad:        
• 8 oz grilled tuna 598.76 0.00g 127.88g 5.84g
• 6 cups spinach 64.80 12.04g 5.88g 0.64g
• 2 cups carrots 209.92 81.64g 4.76g 1.24g
• 4 tsp sesame oil + 4 tsp lime juice 330.84 3.40g 0.16g 36.32g
Strawberry Shake        
• 2 oz protein powder** 208.00 4.00g 48.00g 0.00g
• ¾ cup frozen strawberries 37.10 9.68g 0.46g 0.12g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 1569.42 140.76 187.64 44.16g
 
Snack 2 Calories Carbohydrates Protein Fat
Large Post Work Out Shake:        
• 16 fl oz low fat milk 204.96 24.36g 16.44g 4.74g
• 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
• 1 oz vanilla protein powder 104.00 2.00g 24.00g 0.00g
TOTAL 670.26 119.98g 43.20g 6.06g
 
Dinner Calories Carbohydrates Protein Fat
8 oz grilled flank steak 421.84 0.00g 63.26g 16.78g
4 cups steamed green beans 736.40 31.38g 8.00g 0.52g
4 tsp olive oil + 1 Tbs lemon juice 162.08 1.02g 0.04g 18.00g
2 whole wheat pita (4 in) 148.96 30.80g 5.48g 1.46g
TOTAL 1469.28 63.20g 76.80g 36.76g
 
Snack 3 Calories Carbohydrates Protein Fat
2 ½ cups Bran Flakes 320.00 80.40g 9.40g 2.20g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 medium banana, sliced 105.02 26.95g 1.29g 0.39g
¼ cup sliced almonds 132.94 4.54g 4.89g 11.65g
TOTAL 643.71 123.77g 23.93g 14.68g
 
Snack 4 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
 
DAILY TOTAL 6337.56 696.39g 440.69g 169.10g

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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.