5,000 Calorie Menu Plan

The following menu plan is designed for a 5,000 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 Egg and Sausage

  • 3 eggs (scramble with egg whites)
  • 1/2 cup egg whites
  • 2 slices rye toast
  • 1 turkey sausages
  • 1/2 avocado
  • 1 glass of 2% milk  

Cottage Cheese and Peaches

  • 6 oz. Cottage Cheese
  • 1/2 cup sliced peaches
  • 2 tablespoon of sliced almonds
  • ½ bagel
  • 1 tablespoon peanut butter
  • 1 medium sized Banana  
Mid Morning Meal
Dinner

Chocolate Cherry Protein Shake

  • 2 scoops chocolate whey protein powder
  • ½ cup vanilla yogurt
  • ¾ cup frozen cherries
  • 2 teaspoon of honey
  • 1 ½ cup 2% milk
  • 3 ice cubes  

Spahgetti

  • 6 oz. extra lean hamburger
  • 3/4 cup whole wheat linguine (roughly 85 grams)
  • 3/4 cup spaghetti sauce  
Lunch
Evening Snack

Pita Chicken

  • 1 large whole wheat pita
  • 5 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)

Chocolate Cherry Protein Shake

  • 2 scoops chocolate whey protein powder
  • ½ cup vanilla yogurt
  • ¾ cup frozen cherries
  • 2 teaspoon of honey
  • 1 ½ cup 2% milk
  • 3 ice cubes

Cooking Instructions:

Scrambled Egg and Sausage

Cook turkey sausage according to directions and set aside. Scramble eggs and egg whites and cook until done. Serve with avocado, toast and milk.

Chocolate Cherry Protein Shake

Blend cherries, milk, and ice until all ice is crushed. Add yogurt and blend for another 30 seconds. Add honey and protein powder and blend for another 30 seconds.

Pita Chicken

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.

Menu Plan B

Breakfast
Mid Afternoon Meal

Oatmeal and Blueberries

  • 1 cup oatmeal (uncooked)
  • ½ cup yogurt
  • ½ cup water
  • 2 cups 2% milk
  • ½ cup blueberries
  • ½ cup egg whites
  • 1 piece whole wheat toast  

Chocolate Cherry Protein Shake

  • 2 scoops chocolate whey protein powder
  • ½ cup vanilla yogurt
  • ¾ cup frozen cherries
  • 2 teaspoon of honey
  • 1 ½ cup 2% milk
  • 3 ice cubes  
Mid Morning Meal
Dinner

Trail Mix Snack

  • ½ cup of organic trail mix
  • 1 banana
  • 1 ½ cup of chocolate milk  

Chicken and Potatoes

  • 6 ounces of skinless/chicken breasts
  • 1 cup (250 ml) corn
  • 2 tsp of Mrs. Dash lemon and herb seasoning- separated
  • 2 large potatoes
  • Dash of ground pepper
  • 2 tsp extra virgin olive oil
  • 1/4 tsp rosemary
  • 2 tablespoons tzatziki sauce 
Lunch
Evening Snack

Roast Beef Sub

  • 6" whole wheat bun
  • 6 ounces lean roast beef
  • 1 cup lettuce
  • 1 tomato cut into slices
  • 1 oz. low fat cheddar cheese
  • 2 tbsp. mustard
  • 1 cup 2% milk  

Cottage Cheese and Peaches

  • 6 oz. Cottage Cheese
  • 1/2 cup sliced peaches
  • 2 tablespoon of sliced almonds
  • ½ bagel
  • 1 tablespoon peanut butter
  • 1 medium sized Banana

Cooking Instructions:

Oatmeal and Blueberries

Cook oatmeal in ½ cup water and 1 cup of milk. Cook until oatmeal is light and fluffy. Scramble egg whites until cooked through. Top oatmeal with yogurt and blueberries and serve with eggs, toast and milk.

Roast Beef Sub

Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with milk.

Chocolate Cherry Protein Shake

Blend cherries, milk, and ice until all ice is crushed. Add yogurt and blend for another 30 seconds. Add honey and protein powder and blend for another 30 seconds.

Chicken and Potatoes

Pre heat oven to 375 degrees Fahrenheit. Wash and place chicken on an oven safe baking dish. Sprinkle Mrs. Dash on each side of the chicken. Set timer for 45 minutes. Place in the oven. Cut potatoes into cubes and place in a plastic bag.

Add oil and spices and toss to coat. Place potatoes on a separate baking dish and place in oven beside chicken for 20-30 minutes or until cooked through. Cook corn according to package directions and serve with chicken and potatoes (top with tzatziki).

To view this menu in pdf format, please click here

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.