4,000 Calorie Menu Plan

4000 calorie menu plan large

The following menu plan is designed for a 4,000 calorie diet.

The plan is a full two day menu divided into menu A and B complete with cooking insturctions.

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 Cottage Cheese

  • 1 whole wheat bagel
  • 1 tbsp. peanut butter
  • 1 cup cottage cheese
  • ½ cup strawberries   
Mid Morning Meal Dinner

Strawberry Shake

  • 2 cups 2% milk
  • 16 ounces frozen unsweetened strawberries
  • 2 teaspoons flaxseed oil
  • 1 ounce toasted plain wheat germ
  • 2 scoops whey protein powder
  • 2 tablespoons honey  

Spaghetti

  • 5 ounces extra lean hamburger
  • 85 grams whole wheat linguine
  • ¾ cup heart healthy spaghetti sauce  
Lunch Evening Snack

Steak and Rice

  • 4.5 oz. lean sirloin beef
  • 2 cups rice (cooked)
  • 1 cup steamed carrots  

Muffin Snack

  • 1 raisin bran muffin
  • 1/3 cup pistachio nuts
  • 1 cup 2% milk  

Cooking Instructions:

Scrambled Eggs and Oatmeal

Sauté onion and mushrooms until cooked through. Set aside. Heat a medium sized pan. Mix egg and egg whites together in a bowl. Add onion and mushrooms to the mixture. Scramble the mixture until egg is fluffy with no visible fluids. Cook oatmeal according to directions and serve with eggs, orange and juice.

Strawberry Shake

Blend milk and strawberries in a blender. Once strawberries have been blended, add everything else and blend for 20 to 30 seconds.

Bagel and Cottage Cheese

Lightly toast bagel and add cream cheese. Mix strawberries with cottage cheese and serve with bagel.

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Menu Plan B

Breakfast Mid Afternoon Meal

Cottage Cheese and Peaches

  • 1 cup 2% cottage cheese
  • 1 cup sliced canned peaches (water packed)
  • 2 tablespoons sliced almonds
  • 1 raisin bagel
  • 1 tablespoon organic peanut butter  

Yogurt Snack

  • 1/3 cup pistachio nuts
  • ½ cup prunes
  • 1/2 cup vanilla yogurt
  • 1 cup chocolate milk  
Mid Morning Meal Dinner

Protein Drink

  • 2 cups 2% milk
  • 2 scoops whey protein powder
  • 1 banana
  • 2 tbsp. flaxseed oil  

Steak and Potatoes

  • 6 ounce sirloin steak
  • 1 baked large potato
  • 1 cup steamed broccoli  
Lunch Evening Snack

Chicken Pita

  • 1 large whole wheat pita
  • 4 oz. chicken breast (cut into strips and cooked)
  • 1 teaspoon onion
  • 1/2 cup diced tomato
  • 1/2 cup lettuce
  • 2 tablespoons guacamole (spread on pita)
  • 2 cups of 2% milk (to drink with meal)  

Oatmeal and Yogurt

  • ¾ cup steel cut oatmeal (raw)
  • 1/3 cup raisins
  • 3 tbsp. vanilla yogurt
  • 1 cup 2% milk  

Cooking Instructions:

Chicken Pita

Cook chicken and set aside. Sauté for about 3 minutes and add tomato and cook for another 2 minutes. Spread guacamole on pita and heat in microwave for 35 seconds. Add chicken, onion, and lettuce. Role pita into a tube and eat. Serve with milk.

Oatmeal and Yogurt

Cook oatmeal according to package directions. Add raisins to oatmeal as oatmeal is cooking. Once cooked, let cool for 5 minues and top with yogurt.

To view this menu in pdf format, please click here

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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