4000 Calorie Meal Plan For Muscle Building


If you’re serious about building a strong, muscular physique, you’d better get serious about your nutrition too.

Most guys put all their effort into their training program and then simply neglect the diet aspect. In reality, diet is just as important and perhaps even more important than what you do in the gym.

To help you put together a solid nutrition plan for muscle gain, I’ve included a complete 4000 calorie meal plan below.

It includes an intelligent mixture of protein, carbs and fats from very high quality food sources to optimize your recovery and overall gains.

Read through these quick tips before getting started…

1) This meal plan can be used on both workout and non-workout days. On workout days, just insert the training session wherever you see fit.

2) If you’d prefer to eat 3, 4 or 5 meals per day instead of 6, just combine some of the meals together to suit your preference.

3) Food items can be swapped in and out as long as their overall calorie totals are roughly equal. For example, if you’d prefer fish over chicken or oatmeal over fruit that’s no problem. Just use the nutrition database on calorieking.com to find the protein/carb/fat breakdowns.

Here’s your step by step 4000 calorie meal plan…

4000 Calorie meal plan

* The number listed beside each food is the total calorie content

Breakfast (Meal #1)

(140) 2 whole eggs
(69) 3 egg whites
(93) 2 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(120) 1 cup unsweetened fruit juice
(35) 1 tsp. natural peanut butter

Snack (Meal #2)

(138) 1 1/4 scoop whey protein powder
(102) 9 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(69) 12 large strawberries
(55) 8 almonds

Lunch (Meal #2)

(246) 5.25oz. chicken breast
(255) 1 1/2 large pita
(99) 1 3/4 cup sliced apple
(80) 2 tsp. flaxseed oil
Unlimited vegetables

Snack (Meal #4)

(165) 1 1/2 scoops whey protein powder
(102) 9 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil

Dinner (Meal #5)

(365) 6.25oz. salmon
(359) 1 2/3 cup rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables

Snack (Meal #6)

(193) 1 3/4 scoops whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil

Thanks for checking out this free 4000 calorie meal plan.

– Sean

Here’s what to do next…

If you found this article helpful, make sure to take my physique quiz below to discover the very best training and nutrition program for your specific body type, goals and experience level...

Take the physique quiz