Nutrition guide

4,000 Calorie Nutrition Guide | Balanced diet


Through Updated on December 27, 2018

According to the 2010 US Department of Agriculture Dietary Guidelines for Americans, the average daily calorie requirement is 1,600 to 2,000 for women and 2,000 to 3,000 for men. A 4000 calorie diet should be limited to very active people or those with a medical condition, on the recommendation of a doctor. Your doctor can also recommend how much of each nutrient (protein, carbohydrate, and fat) you need in your diet. Either way, it will be difficult to reach your calorie goals; While indulging in fast food can be tempting, whole foods are healthier and help keep your 4,000 calorie diet nutritious.

Number of meals

The traditional three meals a day may not work as well on a 4000 calorie diet – you need about 1333 calories per meal to reach your goals. If you divide your calorie intake into five meals a day, each meal becomes more manageable at 800 calories each. Eating one meal every two hours or so, which requires eight meals a day, makes your portions even smaller at 500 calories each. Ultimately, the number of meals you eat in an average day is a personal choice based on schedule and preferences. Eating up to eight meals on an inflexible schedule, for example, is probably more difficult than finding time for five larger meals.

Caloric density

High calorie foods are the best choice to achieve 4000 calories per day without feeling overly full or overwhelmed with the amount of food. These are often the ones that are higher in fat or carbohydrates – think nuts, avocados, oats, eggs, peanut butter, whole grain breads, olive oil and to other rich foods. Foods like lettuce, spinach, tomatoes, and egg whites, on the other hand, have higher water content and contain fewer calories. For comparison, 12.5 avocados contain 4,020 calories while 123 tomatoes contain 4,029 calories. Including at least one high-calorie food in every meal will help you easily reach your daily goal.

Sample menu

The following sample menu will provide 4,036 calories, 194 grams of protein, 84 grams of fiber, 409 grams of carbohydrate, and 188.5 grams of primarily heart-healthy fats:

Breakfast: 1 cup of granola, 1/2 cup of 2% cottage cheese and 1 cup of halved strawberries for 840 calories, 46 grams of protein, 14 grams of fiber, 85 grams of carbohydrate and 32.5 grams of fats.

First snack: 1 cup of cooked oats, 4 tablespoons of creamy almond butter, a large banana and 1 ounce of almonds for 849 calories, 27 grams of protein, 17 grams of fiber, 77 grams of carbohydrates and 54 grams of fat.

Lunch: Two large slices of multigrain bread, 4 ounces of skinless chicken breast, an avocado and 1 ounce of dark chocolate for 889 calories, 52 grams of protein, 22 grams of fiber, 68 grams of carbohydrates and 48 grams of fat .

Second snack: A whole grain bagel with 3 tablespoons of creamy peanut butter for 527 calories, 22 grams of protein, 7 grams of fiber, 57 grams of carbohydrate and 25.5 grams of fat.

Dinner: 3 ounces of sirloin steak, a large sweet potato, 1 cup of black beans, 1 cup of cooked brown rice and 1 tablespoon of olive oil for 931 calories, 47 grams of protein, 24 grams of fiber , 122 grams of carbohydrates and 28.5 grams of fat.

Keep track

Recording every meal, snack and beverage that contains calories will help you reach your goal of 4,000 calories per day. While it may seem intimidating at first, recording your meals gets easier over time. Find an app online or use a notepad, depending on your lifestyle. Since most whole foods don’t come with a nutrition label, you’ll need to research their calorie values ​​online. data base. If recording each meal while you eat it takes too long, optimize your process by planning your meals for the day in the morning, the night before, or for the week.


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