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)
Comments