4,000 Calorie Diet Plan

 

Eat at your own risk

A practical 4,000 calorie diet plan

7am
Protein Smoothie
Blend –
4 tablespoons of coconut milk powder (or a tin of PURE coconut milk)
2 bananas
half an avocado
30g protein powder (hemp or whey)

(approx 1,000 calories)

10am
2 Rice cakes cover with peanut butter
Glass of full fat milk (or pure coconut milk)

(approx 750 calories)

1pm
Salad
Feta Cheese (20g)
Ham or chicken (50g)
1 avocado
1 wholemeal bap with butter or coconut oil
Handful of almonds
Banana
(approx 1000 calories)

3pm
30g Protein shake with coconut milk
(1 tin is approx 800 calories if the coconut milk is pure, with no added water)

(Approx calories – 900)

 

6pm
Main meal
Steak
Sweet potatoes
Vegetables

(Approx 750 calories)

 

Total calories approx 4,400
Total Protein approx 200g

Other sources of high quality calories
Pure almond milk – soak almonds overnight, then blend
Olive oil
Fish oil
Eggs
Oats
Avocados
Coconut oil/milk – watch out for the cartons that are only about 5% coconut milk