Example of a 4000 calorie menu, backed by popular demand!

Hey everyone!

Being the newbie on this amazing forum, I thought I'd jump in and post an example of the ilusive 4000 calorie menu. I saw some requests for it on various threads, and seeing as my current intake is hoovering around the 4k mark, I'm gonna share my daily diet with you :)

NOTE: This menu isn't rough on the stomach by any means! I am a dancer and runner, so very active, and these meals can actually be eaten directly before workouts without any nausea! So that's a good thing!

Breakfast: 1 cup of Kashi GO LEAN! Crunch, using 1/2 cup Cottage Cheese (I do breakstone's 2%) in place of milk. 1 cup of Blueberries, 1 apple, 2 TBS Peanutbutter, and 1 Snicker's Marathon Nutrition Bar.

Breakfast Total: 820 calories, 25 grams of hearthealthy fats (PB), 26 grams of fiber, 39 grams of protein.

Snack: 1 bowl of Quaker Oatmeal mixed with 1/2 cup pumpkin puree, 1 TSP cinnamon, 1 TBS Honey, 1/2 cup vanilla soy milk, 1 packet carnation instant breakfast (french vanilla), and 1 bannana. Use a BIG bowl!

Snack Total: 510 calories, 5.5 grams of fat, 12 grams of fiber, 13 grams of protein.

Lunch: 1 sandwhich made with 2 slices whole grain bread (try for 110 calories each), 1 slice of 2% cheese, lean turkey breast. 1 Kashi TLC Dark Chocolate Cherry bar, Carrot sticks, and two cups spinach mixed with 1/4 cup almonds and 1 glass of V8 veggie juice on the side.

Lunch Total: 730 calories, 19.5 grams of fat, 14 grams of fiber, 35 grams of protein.

Snack: Heart Healthy Ice Cream Sandwhich! Recipe below:

Two whole grain waffles (eggo makes really yummy ones, as well as Kashi), 1 cup fresh, chopped strawberries, 1/2 cup Ben and Jerry's Half Baked Frozen Yogurt.

Directions: Toast waffles, and fill with icecream and strawberrys. Enjoy, and serve with a glass of V8 fusion (our veggie count is looking a tad low )

Snack Total: 620 calories, 10 grams of fat, 7 grams of fiber, 15 grams of protein.

Dinner: It's difficult to eat with your family while still ensuring adequate calories. Thus, for the time being, it may be wise to invest in some pre-packaged meals, if desired. One of my favorites:

2 Stouffer's French Bread Veggie Pizzas, 1 cup cooked broccoli flourets.

Dinner total: 710 calories, 24 grams of fat, 10 grams of fiber, 30 grams of protein.

Snack: 1 cup Dannon Vanilla Yogurt (comes in big tub), 5 TBS of raisins mixed in, along with 2 TBS ground flax meal. 1 Kashi TLC Cookie and some more carrot sticks, or vegetable of choice, on the side.

Snack total: 610 calories, 15 grams of fat, 12 grams of fiber, 15 grams of protein.

Daily total: 4000 calories, 99 grams of fat, 81 grams of fiber (believe me, you'll need it!), 147 grams of protein.

I hope that this helps!

wow!  youre an athelete and dancer, rt?  thats awesome, you seem really motivated an i know others would like to see this.  im only a bit over 2000, youre awesome!

keep it up!

That's awesome! Is this what you maintain on? Hopefully I can keep maintaining eventually on something like this. The nutrition stats are amazing too. I manage to eat 4k just fine but my fats are like twice that at least and my protein is usually a bit lower :\

how much do you exercise?

this looks like a very well done plan for the day. hopefully i can pull off something like it.

my daily intake is way below the 4k :/

Ok, so maybe i'm freakishly crazy, but I'm on a 4k diet too, but I don't have as few things as you do. I don't like feeling stuffed all the time, but i DO enjoy having a large variety of different things in my diet, so i tend to have a little bit of a LOT of different things, rather than mixing so much together. Here's a day in my life (today actually)

B- 1/4 c dry 5-grain cereal, cooked in water, 2 morningstar "sausage" patties, 2 Tbsp natural peanut butter (yes, by itself:)), 1 box rasins

610 cals

S-2 cups 2& milk w/coffee and pack of sugar free hot cocoa

320 cals

L- 6 in. Subway ham on wheat w/tons of veggies, pepperjack cheese, and olive oil, 1 homeade blueberry bran muffin

680 cals

S-1 oz mixed nuts, can 100% treetop juice, cheese stick, 2& sugar free starbucks latte

740 cals

D-(at a friend's house) "burrito"-large tortilla, lots of steak, lettuce, salsa, and tons of cheese, more cheese on the side

about 780 cals

S-1/2 c dry oats, cooked in water, 2 c 2% milk w/sugar free hot cocoa(its freezing here in the winter), 1 chocolate south beach diet protein bar, 1 large apple

coming back from the holidays and traveling so much it was difficult to meet my needs, and i lost .. its taken me 3500-5000 to gain last time and i have a high maintenance. mostly after gaining i tried to stray from counting and enjoy cooking and eating again and eating intuitivly. 3 meals and 2 snacks of course but whatever i wanted. but i have lost some weight from the holidays so im sort of counting again. its a little annoying. but heres my favorite bed time snack .

it makes 3-4 servings

my favorite late night snack paired with the cute duo of bunny grahams.i love the friends forever box.it comes in a tye-dye box and it has all the bunny flavors in it hah. and a couple tablespoons of oh so creamy barneys almond butter and you have yourself the perfect easy to get down snack.anyways for the recipe i use ORGANIC whole milk from trader joes. and for the peanut butter you have to use DARK CHOCOLATE DREAMS PEANUT BUTTER from peanut butter and co. this recipe was specifically designed for that product only, otherwise it wont taste to good. now onto the recipe =]

  Ingredients 2 1/2 cups whole milk 1 teaspoon vanilla extract 1/2 cup unsweetened cocoa powder 1/2 cup sugar 2 1/2 cups light cream 2/3 cup Peanut Butter Directions

1. now in a medium saucepan heat the whole milk (organic or otherwise) and vanilla till its hot. whisk in the cocoa and the sugar and keep stirring until its disolved. add the cream and the dark chocolate dream peanut butter (yummy yummy in my tummy) and let simmer for 3-5 minutes and stir constantly.
   
   
2. serve in 3 or four warm mugs with mini marshmallows. a big dollop of whip cream or marshmallow fluff
   

of course if your lactose intolerant you can use non-dairy alternatives. but it is absolutly delish. and the bunnies add a nice touch.

also in the note of cooking i found this great website and ive been making a dish each night for dinner scince i hot maintenance. but the food is superb its old eastern european food from old historical texts and travelings that this guy came thru its great. you can make anything and its so easy because it has pictures. and it really enfocuses on appriciating food .

heres the link

http://fxcuisine.com/Default.asp?language=2&a mp;orderby=date&orderdir=desc&pg=1

best of luck to all of you. ill be posting some more here. scince i see new gainers that i havent met yet.

-meesh<3

Breakfast:  1000 calories

oatmeal (1 cup dry--300 calories) cooked in 1 cup whole milk (150) sprinkled with 1/4 cup almonds (170) and 1/4 cup raisins (130) and 1 yogurt (150) with 1 large banana (100)

Snack:  1/2 cup trail mix (350 calories)

Lunch:  1,060 calories

Peanut butter & jelly sandwich:  2 slices whole wheat bread (200), 4 TB peanut butter (400), 1 TB jelly (50)

1 granola bar (180), 1 cup chocolate milk (150), 1 apple (80)

Snack:  350 calories

yogurt (150), with 1/2 cup granola (200)

Dinner:  575 calories

3 oz chicken stir-fry (150) with stir-fried veggies (75), 1 cup brown rice (200), 1 cup chocolate milk (150)

Dessert:  980 calories

Milkshake:  1 cup whole milk (150), 1 cup haagen-dazs ice cream (540), 2 TB peanut buter (190), 1 banana (100)

Total:  4,315 calories

That's so much fiber, just don't do it all at once