4,500 Calorie Menu Plan

4500 calorie menu plan large

The following menu plan is designed for a 4,500 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

Cream of Wheat and Grapefruit

  • 1 grape fruit
  • ½ cup cream of wheat
  • 1 ½ cup 1% milk
  • 1 tbsp brown sugar
  • ½ English muffin
  • 2 tbsp light cream cheese
  • 150 g egg whites   

Bagel and Cottage Cheese

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

Power Drink

  • 1 cup strawberries
  • 1 cup low fat yogurt
  • 1 scoop (2oz) vanilla protein powder
  • 1 ½ cup 1% milk
  • 1 ½ cup orange juice 

Glazed Pork Chops

  • 4 oz lean centre cut pork chops
  • ½ cup white rice
  • ½ tsp Mrs. Dash
  • 1 tsp mustard
  • 2 tbsp brown sugar
  • ½ tsp cinnamon
  • ½ tsp basil
  • 8 baby carrots
  • 1 cup 1% milk 
Lunch Evening Snack

Turkey Tortillas

  • 2 tbsp light mayonnaise
  • 1 tbsp dijon mustard
  • 1 medium apple- cut into strips
  • ½ tsp lemon juice
  • 2 whole wheat tortillas
  • 4 romaine lettuce leaves
  • 4 oz turkey breast- sliced
  • 2 thin green onions or chives
  • 1/4 cup grated carrot 

Power Drink

  • 1 scoop protein powder (2oz)
  • 1 ½ cup orange juice
  • 1 medium banana
  • 1 ½ cup 1% milk
  • ½ tbsp honey 

Cooking Instructions:

Cream of Wheat and Grapefruit

Cook cream of wheat according to package directions but use ½ cup of milk with 2/3 cups of water. Scramble egg whites in a non stick skillet and add a dash of pepper and salt for seasoning. Lightly toast English muffin and top with cream cheese. Add brown sugar to cream of wheat to taste after cooking is done. Serve cream of wheat with English muffin and 1 cup of milk to drink.

Turkey Tortillas

Combine mayonnaise and mustard. In a small bowl, toss apple with lemon juice. Spread a generous tbsp mayo mixture over each tortilla, layer a lettuce leaf and 2 oz turkey on top. Place 1 green onion 2 tbsp grated carrot and one quarter on apple strips at one end of tortilla. Roll up, jelly roll fashion secure with wooden pick, if necessary.

Power Drink

Mix all ingredients in blender.

Glazed Pork Chops

Pre heat oven to broil. Place chops in an oven safe baking dish. Broil until meat is white in color. Cook rice according to package directions. Rinse carrots under cold water. Mix carrots, spice, and 1/4 water in a medium pot. Set aside.

Remove chops from the oven and flip them over. Reduce oven heat to 350 degrees Fahrenheit. Mix mustard, brown sugar, cinnamon and basil. Take chops out of oven and spread with mustard mixture. Return the chops to the oven and reduce the temperature. Bring vegetables to a boil, and simmer until both the chops and rice are done. Once chops are done, serve with rice and vegetables.

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Menu Plan B

Breakfast Mid Afternoon Meal

Power Oatmeal

  • 60 g oatmeal
  • 200 ml egg whites
  • 1 tbsp raisins
  • 1 cup 2% milk
  • 1 tbsp brown sugar
  • 1 cup orange juice 

Bagel and Cottage Cheese

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

Power Drink

  • 1 cup strawberries
  • 1 cup low fat yogurt
  • 1 scoop (2oz) vanilla protein powder
  • 1 ½ cup 1% milk
  • 1 ½ cup orange juice 

Rainbow Trout

  • 4 ounces of rainbow trout
  • 1/4 cup onions Dash pepper
  • 1 tbsp Parmesan-dried
  • ½ cup brown rice
  • 7 oz broccoli florets
  • ½ cup corn
  • 1 clove garlic- divide into individual parts
  • 1 cube vegetable base
  • 1 ½ cup cold water
  • 1 cup of 1% milk  
Lunch Evening Snack

Chicken Roll Ups

  • 3 oz sliced chicken breast- deli style
  • 2 tbsp light mayonnaise
  • 2 large whole wheat tortillas dash of lemon juice
  • 2 oz low fat cheddar cheese
  • 1/4 cup red pepper
  • 1/4 cup tomato sliced cubes
  • 1/4 cup romaine lettuce  

Power Drink

  • 1 scoop protein powder (2oz)
  • 1 ½ cup orange juice
  • 1 medium banana
  • 1 ½ cup 1% milk
  • ½ tbsp honey 

Cooking Instructions:

Power Oatmeal

Gradually stir oats into boiling milk. Cook for about 3-5 minutes. Stir occasionally add egg whites and stir until fluffy. Cover and remove from heat. Let stand a few minutes and add brown sugar and raisins.

Chicken Roll Ups

Spread ranch dressing over tortillas. Spread a layer of cooked chicken over tortillas. Drizzle with a little lemon juice. Top with cheese and red pepper, tomatoes and lettuce leaves. Sprinkle with black pepper. Roll up, jelly roll fashion and secure with a wooden pick if necessary

Power Drink

Mix all ingredients in blender.

Rainbow Trout

Pour rice into medium sized cooking pot and add water and soup base. Heat until the water boils and then reduce heat to simmer. Cover and do not stir. Set timer for 30-40 minutes. Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout.

Add pepper and wrap trout in the tinfoil. Place trout on a cooking tray and put into over for 20-30 minutes. Cut broccoli into bite sized pieces and wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce heat and simmer cover for 5-8 minutes. Serve trout, broccoli and rice hot.

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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