Are you looking to fuel your body with a high-calorie meal plan designed for maximum energy and muscle growth?
Look no further! Our 5000 calorie meal plan guide offers four different options tailored to your preferred meal frequency.
5000 Calorie Meal Plan Options
Option 1: 2 Meals Per Day
Meal 1: High-Calorie Breakfast
Ingredients and Macronutrients:
- Oats (300g of dry oats)
- Calories: 1116
- Carbohydrates: 198g
- Protein: 36g
- Fat: 21g
- Whole Milk (600ml)
- Calories: 372
- Carbohydrates: 28.8g
- Protein: 19.2g
- Fat: 19.8g
- Chia Seeds (6 tablespoons)
- Calories: 414
- Carbohydrates: 36g
- Protein: 14.1g
- Fat: 26.1g
- Bananas (3 large)
- Calories: 363
- Carbohydrates: 93g
- Protein: 4.5g
- Fat: 0.9g
- Almond Butter (3 tablespoons)
- Calories: 294
- Carbohydrates: 9g
- Protein: 10.5g
- Fat: 27g
- Honey (3 tablespoons)
- Calories: 192
- Carbohydrates: 52.5g
- Protein: 0.15g
- Fat: 0g
Adjusted Meal Total:
- Calories: 2751 calories
- Carbohydrates: 417.3g
- Protein: 84.35g
- Fat: 94.8g
Meal 2: Substantial Dinner
Ingredients and Macronutrients:
- Ribeye Steak (500g)
- Calories: 1250
- Carbohydrates: 0g
- Protein: 116g
- Fat: 84g
- Baked Potatoes (400g)
- Calories: 348
- Carbohydrates: 80g
- Protein: 8g
- Fat: 0.4g
- Butter (for potatoes, 2 tablespoons)
- Calories: 204
- Carbohydrates: 0g
- Protein: 0.2g
- Fat: 23g
- Steamed Asparagus (200g)
- Calories: 40
- Carbohydrates: 8g
- Protein: 4.4g
- Fat: 0.4g
- Caesar Salad (200g)
- Calories: 360
- Carbohydrates: 18g
- Protein: 8g
- Fat: 30g
- Including dressing and parmesan cheese.
- Red Wine (1 glass, 150ml)
- Calories: 120
- Carbohydrates: 4g
- Protein: 0g
- Fat: 0g
Meal Total:
- Calories: 2322 calories
- Carbohydrates: 110g
- Protein: 136.6g
- Fat: 137.8g
Option 2: 3 Meals Per Day
Meal 1: High-Calorie Breakfast
Ingredients and Macronutrients:
- Rolled Oats (100g of dry oats)
- Calories: 372
- Carbohydrates: 66g
- Protein: 12g
- Fat: 7g
- Whole Milk (500ml)
- Calories: 310
- Carbohydrates: 24g
- Protein: 16g
- Fat: 16.5g
- Mixed Nuts (50g)
- Calories: 308.5
- Carbohydrates: 10g
- Protein: 8.5g
- Fat: 27g
- Banana (2 large)
- Calories: 242
- Carbohydrates: 62g
- Protein: 3g
- Fat: 0.8g
- Greek Yogurt (full-fat, 200g)
- Calories: 190
- Carbohydrates: 8g
- Protein: 10g
- Fat: 14g
Adjusted Meal Total:
- Calories: 1672.5 calories
- Carbohydrates: 170g
- Protein: 49.5g
- Fat: 65.3g
Meal 2: Nutritious Lunch
Ingredients and Macronutrients:
- Grilled Chicken Breast (350g)
- Calories: 577.5
- Carbohydrates: 0g
- Protein: 106.5g
- Fat: 12.25g
- Quinoa (cooked, 200g)
- Calories: 222
- Carbohydrates: 39g
- Protein: 8g
- Fat: 3.6g
- Avocado (one whole medium)
- Calories: 240
- Carbohydrates: 12g
- Protein: 3g
- Fat: 22g
- Steamed Broccoli (200g)
- Calories: 68
- Carbohydrates: 14g
- Protein: 5.6g
- Fat: 0.8g
- Sweet Potato (300g, baked)
- Calories: 270
- Carbohydrates: 63g
- Protein: 6g
- Fat: 0.45g
- Olive Oil (for dressing, 2 tablespoons)
- Calories: 239
- Carbohydrates: 0g
- Protein: 0g
- Fat: 27g
- Greek Yogurt (100g full-fat)
- Calories: 97
- Carbohydrates: 3.6g
- Protein: 9g
- Fat: 5g
Adjusted Meal Total:
- Calories: Approx. 1713.5 calories
- Carbohydrates: 131.6g
- Protein: 138.1g
- Fat: 70.05g
Meal 3: Hearty Dinner
Ingredients and Macronutrients:
- Ribeye Steak (350g)
- Calories: 875
- Carbohydrates: 0g
- Protein: 81.2g
- Fat: 58.8g
- Roasted Potatoes (300g)
- Calories: 282
- Carbohydrates: 66g
- Protein: 6g
- Fat: 0.6g
- Green Beans (300g, steamed)
- Calories: 90
- Carbohydrates: 20.4g
- Protein: 4.2g
- Fat: 0.6g
- Caesar Salad (200g)
- Calories: 240
- Carbohydrates: 13.3g
- Protein: 6.7g
- Fat: 20g
- Including dressing and parmesan cheese.
- Red Wine (150ml)
- Calories: 120
- Carbohydrates: 5.3g
- Protein: 0g
- Fat: 0g
Final Meal Total:
- Calories: 1607 calories
- Carbohydrates: 104.7g
- Protein: 98.1g
- Fat: 80g
Option 3: 4 Meals Per Day
Meal 1: Energizing Breakfast
Ingredients and Macronutrients:
- Muesli (150g)
- Calories: 570
- Carbohydrates: 99g
- Protein: 15g
- Fat: 15g
- Greek Yogurt (full-fat, 300g)
- Calories: 285
- Carbohydrates: 12g
- Protein: 15g
- Fat: 21g
- Mixed Berries (200g, including blueberries, raspberries, and strawberries)
- Calories: 114
- Carbohydrates: 26g
- Protein: 2g
- Fat: 0.5g
- Almond Butter (3 tablespoons)
- Calories: 294
- Carbohydrates: 9g
- Protein: 10.5g
- Fat: 27g
- Chia Seeds (2 tablespoons)
- Calories: 138
- Carbohydrates: 12g
- Protein: 4.7g
- Fat: 8.7g
Meal Total:
- Calories: 1401 calories
- Carbohydrates: 158g
- Protein: 47.2g
- Fat: 72.2g
Meal 2: Balanced Lunch
Ingredients and Macronutrients:
- Grilled Chicken Breast (250g)
- Calories: 412.5
- Carbohydrates: 0g
- Protein: 77.5g
- Fat: 8.75g
- Quinoa (cooked, 150g)
- Calories: 166.5
- Carbohydrates: 29.25g
- Protein: 6g
- Fat: 2.7g
- Steamed Broccoli (150g)
- Calories: 51
- Carbohydrates: 10.5g
- Protein: 3.9g
- Fat: 0.6g
- Avocado (half, medium)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
- Olive Oil (for dressing, 1 tablespoon)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
- Mixed Salad Greens (100g)
- Calories: 20
- Carbohydrates: 4g
- Protein: 2g
- Fat: 0.4g
- Greek Yogurt (100g full-fat)
- Calories: 97
- Carbohydrates: 3.6g
- Protein: 9g
- Fat: 5g
- Apple (medium)
- Calories: 95
- Carbohydrates: 25g
- Protein: 0.5g
- Fat: 0.3g
Final Meal Total:
- Calories: Approx. 1081.5 calories
- Carbohydrates: 78.35g
- Protein: 100.4g
- Fat: 42.25g
Meal 3: Nutritious Dinner
Ingredients and Macronutrients:
- Salmon Fillet (250g)
- Calories: 550
- Carbohydrates: 0g
- Protein: 62.5g
- Fat: 35g
- Brown Rice (cooked, 200g)
- Calories: 222
- Carbohydrates: 46g
- Protein: 5g
- Fat: 1.6g
- Roasted Brussels Sprouts (200g)
- Calories: 154
- Carbohydrates: 18g
- Protein: 6g
- Fat: 8g
- Mixed Green Salad (150g)
- Calories: 30
- Carbohydrates: 4.5g
- Protein: 3g
- Fat: 0.45g
- Balsamic Vinaigrette (2 tablespoons)
- Calories: 90
- Carbohydrates: 4g
- Protein: 0g
- Fat: 9g
- Fresh Fruit Salad (150g)
- Calories: 90
- Carbohydrates: 22.5g
- Protein: 1.5g
- Fat: 0.3g
- Baked Sweet Potato (100g)
- Calories: 90
- Carbohydrates: 21g
- Protein: 2g
- Fat: 0.15g
Final Meal Total:
- Calories: 1226 calories
- Carbohydrates: 115.5g
- Protein: 80g
- Fat: 54.5g
Meal 4: Hearty Evening Meal
Ingredients and Macronutrients:
- Pasta (cooked, 200g)
- Calories: 260
- Carbohydrates: 54g
- Protein: 9g
- Fat: 1.2g
- Marinara Sauce (1 cup)
- Calories: 80
- Carbohydrates: 13g
- Protein: 2g
- Fat: 3g
- Grilled Chicken Breast (200g)
- Calories: 330
- Carbohydrates: 0g
- Protein: 62g
- Fat: 7g
- Parmesan Cheese (shaved, 50g)
- Calories: 215
- Carbohydrates: 1.4g
- Protein: 18.9g
- Fat: 14.3g
- Mixed Vegetables (steamed, 200g – carrots, broccoli, and cauliflower)
- Calories: 82
- Carbohydrates: 18g
- Protein: 3.8g
- Fat: 0.4g
- Garlic Bread (2 slices)
- Calories: 306
- Carbohydrates: 34g
- Protein: 6g
- Fat: 14g
Meal Total:
- Calories: 1273 calories
- Carbohydrates: 120.4g
- Protein: 100.7g
- Fat: 39.9g
Total Daily Intake:
- Total Calories: 5000
- Total Carbohydrates: 472.25g
- Total Protein: 328.3g
- Total Fat: 208.85g
Option 4: 5 Meals Per Day
Meal 1: High-Calorie Breakfast
Ingredients and Macronutrients:
- Rolled Oats (100g)
- Calories: 372
- Carbohydrates: 66g
- Protein: 12g
- Fat: 7g
- Whole Milk (400ml)
- Calories: 248
- Carbohydrates: 19.2g
- Protein: 12.8g
- Fat: 13.2g
- Blueberries (150g)
- Calories: 85.5
- Carbohydrates: 21.75g
- Protein: 1.05g
- Fat: 0.45g
- Chia Seeds (2 tablespoons)
- Calories: 138
- Carbohydrates: 12g
- Protein: 4.7g
- Fat: 8.7g
- Almond Butter (1 tablespoon)
- Calories: 98
- Carbohydrates: 3g
- Protein: 3.5g
- Fat: 9g
Meal Total:
- Calories: 941.5 calories
- Carbohydrates: 121.95g
- Protein: 34.05g
- Fat: 38.35g
Meal 2: Balanced Lunch
Ingredients and Macronutrients:
- Grilled Turkey Breast (250g)
- Calories: 330
- Carbohydrates: 0g
- Protein: 62g
- Fat: 7g
- Quinoa Salad (200g cooked quinoa with cherry tomatoes, cucumbers, and red onions)
- Calories: 222
- Carbohydrates: 39g
- Protein: 8g
- Fat: 3.6g
- Including olive oil and lemon dressing.
- Avocado (one whole medium)
- Calories: 240
- Carbohydrates: 12g
- Protein: 3g
- Fat: 22g
- Steamed Spinach (150g)
- Calories: 34
- Carbohydrates: 5.4g
- Protein: 4.2g
- Fat: 0.6g
- Greek Yogurt (full-fat, 150g)
- Calories: 142.5
- Carbohydrates: 5.4g
- Protein: 8.25g
- Fat: 10.5g
- Almonds (10g)
- Calories: 58
- Carbohydrates: 2g
- Protein: 2g
- Fat: 5g
Final Meal Total:
- Calories: 1026.5 calories
- Carbohydrates: 63.8g
- Protein: 87.45g
- Fat: 48.7g
Meal 3: Satisfying Dinner
Ingredients and Macronutrients:
- Beef Sirloin Steak (250g)
- Calories: 625
- Carbohydrates: 0g
- Protein: 58g
- Fat: 42g
- Sweet Potato (300g, baked)
- Calories: 270
- Carbohydrates: 63g
- Protein: 6g
- Fat: 0.45g
- Grilled Asparagus (150g)
- Calories: 45
- Carbohydrates: 9g
- Protein: 5g
- Fat: 0.3g
- Mixed Leaf Salad (100g)
- Calories: 20
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.2g
- Includes lettuce, spinach, arugula, and a light vinaigrette.
- Olive Oil (1 tablespoon for dressing)
- Calories: 119.5
- Carbohydrates: 0g
- Protein: 0g
- Fat: 13.5g
Meal Total:
- Calories: 1079.5 calories
- Carbohydrates: 76g
- Protein: 70g
- Fat: 56.45g
Meal 4: Nutritious Snack
Ingredients and Macronutrients:
- Greek Yogurt (full-fat, 300g)
- Calories: 285
- Carbohydrates: 10.8g
- Protein: 16.5g
- Fat: 21g
- Granola (100g)
- Calories: 471
- Carbohydrates: 64g
- Protein: 10g
- Fat: 20g
- Includes nuts, seeds, and dried fruits.
- Fresh Berries (200g, mixed berries like strawberries, blueberries, and raspberries)
- Calories: 114
- Carbohydrates: 26g
- Protein: 2g
- Fat: 0.6g
- Almond Butter (2 tablespoons)
- Calories: 196
- Carbohydrates: 6g
- Protein: 7g
- Fat: 18g
Meal Total:
- Calories: 1066 calories
- Carbohydrates: 106.8g
- Protein: 35.5g
- Fat: 59.6g
Meal 5: Light Dinner
Ingredients and Macronutrients:
- Grilled Salmon (200g)
- Calories: 440
- Carbohydrates: 0g
- Protein: 50g
- Fat: 28g
- Couscous (cooked, 200g)
- Calories: 246
- Carbohydrates: 51g
- Protein: 8g
- Fat: 0.4g
- Steamed Green Beans (200g)
- Calories: 62
- Carbohydrates: 14g
- Protein: 3.6g
- Fat: 0.4g
- Small Mixed Salad (100g of mixed greens, cucumber, cherry tomatoes)
- Calories: 20
- Carbohydrates: 4g
- Protein: 1g
- Fat: 0.2g
- Includes a splash of vinaigrette.
- Avocado (half)
- Calories: 120
- Carbohydrates: 6g
- Protein: 1.5g
- Fat: 11g
Meal Total:
- Calories: 888 calories
- Carbohydrates: 75g
- Protein: 64.1g
- Fat: 40g
Who Could Follow A 5000 Calorie Meal Plan
A 5000-calorie meal plan is typically suitable for individuals with exceptionally high energy requirements, such as professional athletes engaged in intense training regimens. Here are three examples of individuals who might require a 5000-calorie meal plan:
- Professional Basketball Player: A professional basketball player who trains rigorously for several hours each day, combining strength training, cardio, and skill practice to maintain peak performance during the season.
- Bodybuilder: A female bodybuilder preparing for competition, who follows a strict training regimen comprising weightlifting, cardiovascular exercise, and specialized nutrition to build muscle mass and achieve peak physical condition.
- Heavyweight Boxer: A heavyweight boxer preparing for a championship fight, who follows a rigorous training regimen consisting of intense sparring sessions, cardiovascular conditioning, and strength training to optimize power and endurance in the ring.
Calculation of BMR and TDEE:
Let’s calculate the BMR and TDEE for each individual using the Harris-Benedict Equation:
- Professional Basketball Player:
- Gender: Male
- Age: 28
- Weight: 110 kg
- Height: 200 cm
- Activity Level: Very Active
𝐵𝑀𝑅=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age)
𝐵𝑀𝑅=66+(13.7×110)+(5×200)−(6.8×28)
𝐵𝑀𝑅≈66+1507+1000−190.4
𝐵𝑀𝑅≈2382 calories/day
- Bodybuilder:
- Gender: Female
- Age: 30
- Weight: 100 kg
- Height: 185 cm
- Activity Level: Extremely Active
𝐵𝑀𝑅=655+(9.6×weight in kg)+(1.8×height in cm)−(4.7×age)
𝐵𝑀𝑅=655+(9.6×100)+(1.8×185)−(4.7×30)
𝐵𝑀𝑅≈655+960+333−141
𝐵𝑀𝑅≈1807 calories/day
- Heavyweight Boxer:
- Gender: Male
- Age: 35
- Weight: 110 kg
- Height: 190 cm
- Activity Level: Very Active
𝐵𝑀𝑅=66+(13.7×weight in kg)+(5×height in cm)−(6.8×age)
BMR=66+(13.7×110)+(5×190)−(6.8×35)
𝐵𝑀𝑅≈66+1507+950−238
𝐵𝑀𝑅≈2285 calories/day
TDEE Calculation (Based on Activity Level):
For very active individuals, TDEE can be estimated as BMR × 1.725.
Overview:
| Person | BMR (calories/day) | TDEE (calories/day) |
|---|---|---|
| Professional Basketball Player | 2382 | 4115 |
| Bodybuilder | 1807 | 3120 |
| Heavyweight Boxer | 2285 | 3944 |
Conclusion:
A 5000-calorie meal plan is typically suitable for individuals with exceptionally high energy requirements, such as professional athletes engaged in intense training regimens. It is important to tailor nutritional intake to individual needs and activity levels to support optimal performance and recovery.
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