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3000, 4000 and 5000
Calorie Sample Meal Plans

All hardgainers have different bodies and different goals. Some of us may need 3000 calories to start growing, others may need 4000, and even some of us unfortunate extreme hardgainers, may need even 5000 a day. I know eating that much may be extremely difficult, but it sure as hell isn’t impossible. Remember, if you’re a hardgainer, you have to accept that you are going to be in this for the long haul, and nothing is more important than dedication and information when it comes to gaining weight. If you absolutely don’t have the time to create all those meals below, I suggest getting a weight gain shake. Below is a sample 3000, 4000 and 5000 calorie meal diet for you guys.

3000 Calorie Meal Plan

8:00 am Breakfast:
2 cups Cottage cheese (light/low fat)
3 cups Bran cereal (all varieties)
2 cups Strawberries
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

56g Protein – 72g Carbs – 15g Fat – Calories: 647

11:00 am Lunch
8 oz Chicken breast, skinless
2 1/4 cups Beans, green or yellow
1/4 cup Beans, black
1/2 cup Chickpeas
1/2 cup Cucumber
1 Pepper (bell or cubanelle)
3/4 cup Pasta
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

2:00 pm Mid Meal:
8 oz Tuna, canned in water
1 cup Celery
1 cup Cucumber
1 Pepper (bell or cubanelle)
1 cup Tomatoes
1 cup Grapes
2 whole Pita
2/3 tsp Olive, Flax, Hemp or Salmon Oils

18 Peanuts – 56g Protein – 72g Carbs – 15g Fat – Calories: 647

5:00 pm Dinner:
8 oz Beef, lean cuts
2 cups Potato
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
2 Peppers (bell or cubanelle)
1/4 cup Baked beans

56g Protein – 72g Carbs – 15g Fat – Calories: 647

8:00 pm Snack:
4 oz Cheese (low or non fat)
2 cups Blueberries
9 Almonds, whole

28g Protein – 36g Carbs – 9g Fat – Calories: 337

Total Daily Portions: Protein: 266g Carbohydrates: 342g Fat: 63g Calories: 2999

4000 Calorie Meal Plan

6:00 am Breakfast:
1 1/2 cups Yogurt (plain, low fat)
6 Egg whites
1 cup Pineapple
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
3 Eggs, whole
2 slice Whole grain bread

63g Protein – 81g Carbs – 15g Fat – Calories: 711

9:00 am Snack:

1 cup Cottage cheese (light/low fat)
28 grams Protein powder
1 cup Grapes
3 tbsp Barley
1 oz Sunflower seeds

56g Protein – 72g Carbs – 15g Fat – Calories: 647

12:00 pm Lunch:

5 oz Cheese (low or non fat)
3 cups Vegetable soup
1 1/3 cups Oatmeal
4 Crackers
12 Peanuts
1 cup Milk (low fat)

63g Protein – 81g Carbs – 15g Fat – Calories: 711

3:00 pm Mid Meal:

9 oz Turkey breast (skinless)
1 3/4 cups Chickpeas
1/2 cup Mushrooms
1/4 cup Onions
1/2 head Lettuce
1 1/2 cups Cherry tomatoes
5 tbsp Almonds

63g Protein – 81g Carbs – 15g Fat – Calories: 711

5:00 pm Dinner:

8 oz Beef (lean cuts)
1/2 cup Tomato
2 cups Celery
3 cups Carrots
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
1 cup Rice
1 cup Milk (low fat)

63g Protein – 81g Carbs – 15g Fat – Calories: 711

8:00 pm Snack:

35 grams Protein powder
2 cups Milk (low fat)
2 cups Raspberries
1 1/2 tbsp Barley
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils
49g Protein – 63g Carbs – 15g Fat – Calories: 583

Total Daily Portions: Protein: 350g Carbohydrates: 450g Fat: 90g Calories: 4010?

5000 Calorie Meal Plan

6:00 am Breakfast:
56 grams Protein powder
3 cups Milk (low fat)
2 cups Cereal, cold
2 cups Blueberries
6 tbsp Almonds, slivered

77g Protein 99g Carbs 18g Fat Calories: 866

9:00 am Snack:
1/2 cup Cottage cheese (light / low fat)
56 grams Protein powder
2 cups Grapes
3 tbsp Barley
1 1/5 oz Sunflower seeds

70g Protein 90g Carbs 18g Fat Calories: 802

12:00 pm Lunch:
4 1/2 oz Chicken breast
4 oz Cheese (low or non fat)
4 cups Vegetable soup
4 Crackers
3 whole Pita
12 Peanuts

77g Protein 99g Carbs 18g Fat Calories: 866

3:00 pm Snack:
49 grams Protein powder
1 1/2 cups Yogurt (plain and low fat)
1 1/2 tbsp Barley
3 tbsp Almonds, slivered
1 tsp Olive, Flax, Hemp or Salmon Oils
2 Tangerines

70g Protein 99g Carbs 18g Fat Calories: 802

6:00 pm Dinner:
11 oz Beef (lean cuts)
4 cups Cauliflower
2 cups Rice
6 tbsp Almonds
1 1/3 cups Fruit juice

77g Protein 99g Carbs 18g Fat Calories: 866

9:00 pm Snack:
11 oz Turkey (breast, skinless)
2 cups Chickpeas
1 cup Mushrooms
1/4 cup Onions
1 head Lettuce
3 cups Cherry tomatoes
6 tbsp Almonds

77g Protein 99g Carbs -18g Fat Calories: 866

Total Daily Portions: Protein: 441g Carbohydrates: 567g Fat: 108g Calories: 5004


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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