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A 4057-Calorie Diet plan created by Anthony

4000-Calorie Diet
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Anthony
(Male)
New Mexico, United States
Total Calories: 4057
1. 4057-Calorie Diet Plan
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3. 4057-Calorie Diet Plan
4. 4057-Calorie Diet Plan
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7. 4057-Calorie Diet Plan
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4057 Calories Diet Meal Plan

4000-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 4057-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Eggs
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Popular Chain Restaurants
 
Nutrition Facts - Salads
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
177 g - INF%
Total saturated fat in this plan:
52 g - INF%
Total trans fat in this plan:
1 g - INF%
Total cholesterol in this plan:
1377 mg - INF%
Total sodium in this plan:
8514 mg - INF%
Total carbohydrates in this plan:
388 g - INF%
Total dietary fiber in this plan:
39 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan meets the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 4057 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
254 - 355
 
CARBS
40 - 60%
%
Range in Grams
406 - 609
 
FAT
15 - 25%
%
Range in Grams
68 - 113
Based on
Selected Ratio
  Calculated Protein Limit
304 g
  Calculated Carbs Limit
507 g
  Calculated Fat Limit
90 g
Wakeup Snack
315 Calories
  27.64   42.54   6.73
Breakfast
583 Calories
  30.09   41.62   33.22
Lunch
1316 Calories
  81.49   118.21   58.08
Afternoon Snack
823 Calories
  35.07   81.29   41.68
Dinner
1020 Calories
  65.77   104.58   37.66
TOTAL  
240 g
Below Range
254 - 355
 
388 g
Below Range
406 - 609
 
177 g
Above Range
68 - 113
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 4000-calorie diet meal plan?
Print

Anthony created a meal plan that includes a plan for wakeup snack, breakfast, lunch, afternoon snack and dinner. For wakeup snack Anthony chose Almond Milk - 1 fl oz almond milk, Bananas - 1 large banana, Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla. For breakfast Anthony chose Bread - Whole Wheat Bread, Fruit - Nectarines, Scrambled Eggs - Scrambled Eggs with Sausage, Water - 1 cup (8 fl oz) water. For lunch Anthony chose Beef - 4 oz boneless, Bread - Wheat Dinner Roll, Corn - 1 cup corn, Gravy - Brown Gravy, Mashed Potatoes - Mashed Potatoes with Whole Milk and Butter, Water - 1 cup (8 fl oz) water. For afternoon snack Anthony chose Hard Boiled Eggs - 1 large egg, Sandwiches - Peanut Butter and Jelly Sandwich, Sandwiches - Peanut Butter Sandwich. For dinner Anthony chose Chicken Thighs - 4 oz boneless, Rice - Uncle Ben's Chicken & Broccoli RIce, Ruby Tuesday - Sweet Potato Fries, Salad Dressing - Italian Dressing, Salads - Garden Salad, Water - 1 cup (8 fl oz) water.

With all the food items consumed during the day using this 4000-calorie meal plan, Anthony's total caloric consumption added to 4057 which is perfectly within the limit of this 4000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Anthony for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 4000-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 21st, 2023


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 4057 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 254 - 355 240 Fail
CARBS 406 - 609 388 Fail
FAT 68 - 113 177 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 254 - 355 240 Fail
CARBS 304 - 507 388 Pass
FAT 113 - 158 177 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 406 - 507 240 Fail
CARBS 102 - 203 388 Fail
FAT 135 - 180 177 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 4057 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods.
  • Food items such as orange juice, yogurts, margarines, salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 4057 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Wakeup Snack:
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Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1 fl oz almond milk 12 84 2.16g 9.48g 5.28g
Bananas - 1 large banana 1 121 1.48g 31.06g 0.45g
Protein Powder - Optimum Nutrition 100% Gold Standard Whey French Vinilla 1 110 24g 2g 1g
  Total: 315 27.64g 42.54g 6.73g
Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Bread - Whole Wheat Bread 1 135 4.75g 24.51g 2.14g
Fruit - Nectarines 1 60 1.44g 14.35g 0.44g
Scrambled Eggs - Scrambled Eggs with Sausage 2 388 23.9g 2.76g 30.64g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 583 30.09g 41.62g 33.22g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Beef - 4 oz boneless 2 572 61.9g 0 34.04g
Bread - Wheat Dinner Roll 1 76 2.41g 12.88g 1.76g
Corn - 1 cup corn 1 132 4.96g 29.29g 1.82g
Gravy - Brown Gravy 2 62 4.36g 5.6g 2.74g
Mashed Potatoes - Mashed Potatoes with Whole Milk and Butter 2 474 7.86g 70.44g 17.72g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 1316 81.49g 118.21g 58.08g
Afternoon Snack:
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Name Servings Calories Protein Carbs Total Fat
Hard Boiled Eggs - 1 large egg 2 154 12.52g 1.12g 10.56g
Sandwiches - Peanut Butter and Jelly Sandwich 1 327 10.32g 42.23g 14.23g
Sandwiches - Peanut Butter Sandwich 1 342 12.23g 37.94g 16.89g
  Total: 823 35.07g 81.29g 41.68g
Dinner:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Chicken Thighs - 4 oz boneless 2 414 51.44g 0 21.58g
Rice - Uncle Ben's Chicken & Broccoli RIce 1 200 5g 42g 1g
Ruby Tuesday - Sweet Potato Fries 1 330 6g 54g 12g
Salad Dressing - Italian Dressing 5 35 0.7g 6.1g 0.6g
Salads - Garden Salad 1 41 2.63g 2.48g 2.48g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
  Total: 1020 65.77g 104.58g 37.66g
  Total: 4057 240.06g 388.24g 177.37g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 4057  Calories from Fat 1596
% Daily Value*
Total Fat 177.37g INF%
Saturated Fat 52.14g INF%
Polyunsaturated Fat 25.88g  
Monounsaturated Fat 64.48g
Cholesterol 1377mg INF%
Sodium 8514mg INF%
Potassium 0mg  
Total Carbohydrates 388.24g INF%
Dietary Fiber 39g INF%
Sugars 81.98g | ABOVE RECOMMENDED LIMIT: 37.5g 219%
Protein 240.06g
Vitamin A 27%
Vitamin C 102%
Calcium 106%
Iron 167%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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