Sample 5000 calorie diet

[F.I.S.T.]

SAMPLE 5000 CALORIE DIET


6:00 am Breakfast:

56 grams Protein powder
3 cups Milk, low fat (1%)
2 cups Cereal, cold
2 cups Blueberries
6 tbsp Almonds, slivered
77g P – 99g C – 18g F – 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 P – 90g C – 18g F – 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 P – 99g C – 18g F – Calories: 866



3:00 pm Snack:

49 grams Protein powder
1 1/2 cups Yogurt, plain, low fat
1 1/2 tbsp Barley
3 tbsp Almonds, slivered
1 tsp Olive, Flax, Hemp or Salmon Oils
2 Tangerines
70g P – 99g C – 18g F – Calories: 802



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

77g P – 99g C – 18g F – Calories: 866


9:00 pm Snack:

11 oz Turkey breast, skinless
2 cups Chickpeas
1 cup Mushrooms
1/4 cup Onions
1 head Lettuce, iceberg
3 cups Cherry tomatoes
6 tbsp Almonds, slivered

77g P – 99g C -18g F – Calories: 866


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


As always,this is just a guideline and can be modified to better suit your own needs and tastes.Have fun with it and EXPERIMENT!!!

Most of all................EAT AND GROW!!!!!!!!!!!

[TonyElTigre]

So how many scoops of protein powder would equal 50grams? Just want to make sure I get the right amount in! This is a great sample diet and I plan on using it. I like the variety in calories. I would add almond butter instead of almonds. It just is easier to get down and tastes good too.

[F.I.S.T.]

So how many scoops of protein powder would equal 50grams? Just want to make sure I get the right amount in! This is a great sample diet and I plan on using it. I like the variety in calories. I would add almond butter instead of almonds. It just is easier to get down and tastes good too.

Oh,im sorry.Its just under 2 scoops.Also forgot to mention that these numbers can vary slightly depending on the amount of protein in the powder you're using.

I dont what where you're at now in terms of how many cal's you're eating daily but ive posted some sample smaller calorie count menu's to try out if you want to work your way up to this amount.

It can be quite trying for many to ingest this amount of food right from the gate if your body is not used to it.So by gradually working your way up it will make it so much easier and to help keep you stick to it.