4,000 Calorie Diet Plan

 

Eat at your own risk

A Practical 4,000 Calorie Diet Plan

I highly recommend investing in a blender!  That’s one of the easiest ways to get more calories without eating any rubbish. Blend bananas, avocados, hemp seeds, fruit, a bit of kale etc.

For work I personally make my own flapjacks/biscuits using oats, cinnamon, raisins and peanut butter.

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
Mid-Morning Snack

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

or

Home Made Flap Jacks

Made with cinamon, butter, oats, raisins, ground almonds, peanut butter

or

Phat Fudge – recipe here

 

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
Hemp seeds – I now blend these rather than using protein powder
Coconut oil/milk – watch out for the cartons that are only about 5% coconut milk