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1 day 4000 calorie meal plan that is 35% protein 40% carbs and 25% fats

Here's a one-day 4000 calorie meal plan that follows the given macronutrient ratio and includes three meals and three snacks. The plan focuses on high-calorie foods with a low volume and uses a maximum of four ingredients per meal or snack.


Meal 1: Breakfast (Approx. 900 calories)

  • 4 large eggs (320 calories)

  • 2 slices of whole wheat bread (220 calories)

  • 2 tablespoons of peanut butter (190 calories)

  • 1 medium banana (90 calories)

Snack 1 (Approx. 600 calories)

  • 1 cup of mixed nuts (800 calories)

  • 1 medium apple (100 calories)

Meal 2: Lunch (Approx. 1000 calories)

  • 8 ounces of grilled chicken breast (420 calories)

  • 2 cups of cooked quinoa (360 calories)

  • 1 cup of steamed broccoli (55 calories)

  • 2 tablespoons of olive oil (165 calories)

Snack 2 (Approx. 500 calories)

  • 1 cup of Greek yogurt (180 calories)

  • 1/4 cup of granola (150 calories)

  • 1 cup of mixed berries (80 calories)

  • 1 tablespoon of honey (90 calories)

Meal 3: Dinner (Approx. 1000 calories)

  • 10 ounces of salmon fillet (620 calories)

  • 2 cups of cooked brown rice (430 calories)

  • 1 cup of roasted Brussels sprouts (80 calories)

  • 2 tablespoons of sesame oil (150 calories)

Snack 3 (Approx. 600 calories)

  • 2 cups of chocolate protein shake (400 calories)

  • 1 small avocado (240 calories)

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