4,000 Calorie Meal Plan

Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at weight gain as a primary goal, 4,000 calories falls on the upper end of a total caloric intake for what may be needed to reach this goal.

But what does a 4,000 calorie diet look like, and is it healthy?

In this short article, we will explore the benefits of a 4,000 calorie diet, as well as provide you with a printable 4,000 calorie diet plan

Please note: This is just a day’s example of a 4,000 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!

Who should follow a 4,000 calorie diet?

If you’re focused on prioritizing weight gain, a diet that aims for an average of 4,000 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric surplus that encourages weight gain. 

However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success. 

Is 4,000 Calories a Day Healthy?

A well-planned 4,000 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a high level of activity.

If following this style of meal plan creates unwanted weight gain, it may be necessary to reduce total calories consumed accordingly.

Realized that perhaps you need to be eating fewer calories? Try one of these free meal plans:

3,700 Calorie Meal Plan
3,800 Calorie Meal Plan
3,900 Calorie Meal Plan

Printable 4,000 Calorie Meal Plan

We have created a printable version of a 4,000 calorie meal plan for you to download, use and enjoy. 

This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 4,000 calorie meal plan pdf or continue reading to see all of the recipes.

What Does a 4,000 Calorie Diet Look Like?

Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie surplus necessary in promoting weight gain. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.

Here is an example 4,000 calorie meal plan:

Provides 4,013 kcal, 216g Protein (21%), 368g Carbs (36%), 195g Fat (43%) per day.


Mediterranean Burrito

Loaded with protein and Mediterranean power!

Calories and Macros

989 Calories
52.1g Protein (21%)
88.8g Carbohydrates (36%)
47.6g Fat (43%)


2 Eggs
2 tsp Olive Oil
20 grams Baby Spinach
50 grams Ground Beef (5% fat)
20 grams Sun-Dried Tomatoes
4 Whole Wheat Tortillas
50 grams Mozzarella Cheese (whole milk)


Step 1: Heat your oil in a non-stick pan over a medium temperature

Step 2: Whisk the egg in a bowl on the side while things heat up! 

Step 3: Scramble the egg in the pan for about 5 minutes, or until the majority of the liquid becomes solid, slice up sun-dried tomatoes and spinach on the side 

Step 4: Throw the spinach, tomatoes, and beef into the pan along with the egg and toss together 

Step 5: After about 2 minutes of cooking, add the mozzarella cheese to the party

Step 6: Once the cheese has melted a little and the beef is cooked through, lay out your tortilla and evenly spread the mixture onto each

Step 7: Roll up and serve with a little hot sauce on the side (because you’re damn spicy)



Salmon with Roasted Sweet Potatoes and Pepper

Calories and Macros

1,015 Calories
53.8g Protein (21%)
84.4g Carbohydrates (33%)
51.5g Fat (46%)


1 1/2 Red Bell Peppers
350 grams Sweet Potato
1 1/2 tbsp Olive Oil
2 pinches Salt
225 grams Atlantic Salmon
2 wedges Lemon
1 tsp Dried Oregano
1 tsp Paprika


Step 1: Preheat the oven to 200c (400f). Then place some parchment paper onto a baking tray.

Step 2: Slice the bell pepper and sweet potato and then lay them onto the paper. Drizzle with half the olive oil, the paprika, and half the salt then toss to coat. Spread out into an even layer. Put the sheet pan inside the oven and let her roast for 10 minutes!

Step 3: On the second sheet pan, place the salmon and coat evenly with the remaining olive oil. Drizzle the salmon with a little lemon juice and then pat with a little salt and oregano!

Step 4: After the pepper and sweet potato is nicely cooked, remove the baking sheet, place the 2nd baking sheet inside the oven then set the timer for 10 minutes.

Step 5: Serve up! Or, if meal prepping, portion the sweet potatoes into your food containers then put even portions of salmon into each. Cover and refrigerate for up to 3 days.


Garlicky Tofu Bites

Calories and Macros

1,115 Calories
49.5g Protein (17%)
133.1g Carbohydrates (46%)
46.5g Fat (36%)


160 grams Quinoa
180 grams Tofu (firm)
1 tbsp Wheat Flour (whole grain)
1 tbsp Mixed Herbs
4 tsp Olive Oil
4 cloves Garlic
4 tsp Parsley
1/2 Courgette (Zucchini)
1/2 Red Onion
1/2 Red Bell Pepper
2 wedges Lemon


Step 1: Place your quinoa in a medium-sized saucepan with enough water to cover the surface by about an inch. Heat over a medium heat and allow to cook on the side. 

Step 2: Slice that tofu into even-sized chunks and place in a bowl. 

Step 3: Season with a little salt and pepper, and then lightly cover with the flour and mixed herbs. Coat evenly. 

Are you ready for things to heat up?

Step 4: Take out your bestest frying pan, and heat half the olive oil over a medium heat and then add those tofu cubes allowing to cook evenly for around 5 minutes. 

Step 5: Finely slice your garlic and parsley, and then chop all remaining vegetables into bite-size cubes. 

Step 6: Add the garlic and parsley to the tofu pan and further cook for another 2 – 3 minutes. Add a little extra olive oil if necessary.

Step 7: In a side pan, heat the remaining olive oil over a medium heat and cook the chopped vegetables for 4 – 5 minutes until lightly browned and tender. 

Step 8: Drizzle the tofu with a little lemon juice and serve all of your wonderful creations on a plate seasoned with a little salt and pepper.

You are ready to go.

Snack 1

Feta Cheese and Apricot Toast

You may wish to repeat this one!

Calories and Macros

310 Calories
14.6g Protein (18%)
34.1g Carbohydrates (43%)
13.4g Fat (38%)


2 slices Whole Grain Bread
30 grams Feta Cheese
1 Apricot
10 grams Cashew Nuts


Step 1: Place your bread into a toaster and let things heat up while you chop your apricot into bite-size slices. 

Step 2: Once the bread has made the wonderful transformation into its crunchy counterpart, spread the cheese and apricot on top.

Step 3: Sprinkle with the cashews and get tucked in!

Snack 2

Chocolate Protein and Almond Power

Calories and Macros

584 Calories
44.8g Protein (29%)
27.4g Carbohydrates (18%)
36g Fat (53%)


30 grams Chocolate Whey Protein (80%)
200 ml Milk (1% fat)
65 grams Almonds


Step 1: Thoroughly mix the protein powder with the milk along with a little additional water if necessary.

Step 2: Serve up with the almonds on the side!

That’s it in a nutshell…

For a fitter, stronger,
healthier you.

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