4000 Calorie Diet : 500 Calorie Weight Gainer : 1400 Calorie Diet : 2000 Calorie Diet
4000 Calorie Diet : 500 Calorie Weight Gainer : 1400 Calorie Diet : 2000 Calorie Diet
FYI: Did you know that some athletes can eat up to as much as 4,000 calories a day?
Oh, and a word to the wise, supplement your diet with lots of water and liquids, limiting your caffeine and fat intake.
Meal Plan for One Day
Breakfast: Since this is your jump start after the night’s fast (you don’t eat while sleeping) breakfast is the most important meal of the day. (Hint, hint, nudge, nudge...that means don’t skip breakfast!) The first meal of the day should be your largest because you tend to burn more calories by doing more activities within the early hours of your day, rather than at the end of the day when you are slowing down to prepare for bed. Meals following breakfast should shrink progressively smaller since you will only eat enough to keep your appetite satisfied until the next meal.
Lunch: Consider this meal as a short-stop in which you refuel on low resources. This mid-day meal is also an important component to your overall diet. Lunch gives you more energy to be used as the day continues. It prevents you from going hog-wild at the dinner table with hunger - to put it bluntly: It keeps your body going. The lunch we have provided here is a tad smaller in size compared to the breakfast, keeping in mind the diagram offered to you earlier.
Dinner: It’s the end of the day and you are famished...actually you are not famished because you have been following that fabulous meal plan that those students provided you with and you feel fabulous (still hungry but fabulous). All that energy you had today...it must’ve been something that you ate. Ah, so you made it. Welcome to Dinner time. Usually most folks would chow-down on all this wonderful food, but end up overeating on such a wonderful feast. Not you though, no, no, no. Overeating at the dinner table is a big NO-NO. Why? You’re asking why, huh...well we suppose it can’t hurt to refresh your memory on "Why it isn’t proper to be overeating at the dinner table." For one thing this is the end of the day. Activity usually slows here as people prepare for bed. Less activity is done, the days chores are over and it is time to relax. Ahhh....feels nice doesn’t it? At the end of the day there are less chances for you to burn more calories than when you are sedentary, less activity=less chances to burn calories. Overeating will make you feel sluggish and just plain lazy...speaking from experience here, but enough of the jabbering. It is high time that you view who’s coming for dinner and what tasty dishes they are to offer you.
Dessert: Here’s the part that most of us would go straight to if we had the choice. As was mentioned earlier you can still have your cake and eat it too. The key to keep from eating too much of it is to eat only a small portion.
Snacks: To be eaten in moderation throughout the day as a quick pick-me up, snacks are a wonderful break for your taste buds and a great energizer for your system. This does not mean that you can be constantly eating throughout the day. Your stomach needs time to digest all that food and convert it into its simplest molecular forms, give your stomach that time...it will thank you in the end. Oh and one more thing, don’t eat all these items listed in one sitting. Stretch out your choices so that you have variety throughout your day.
500 Calories Weight-Gain Meal-Plan
Here we offer you a rounded meal plan where each meal is of roughly the same calorie count. In this meal-plan you will be eating 500 more calories than the recommended amount of calories to maintain your weight. Mind you, those 500 calories are to be carbos - eating more fat is rather unhealthy and just plain hazardous to one’s health. As long as you keep that idea in miond the weight you will see yourself gaining should be muscle. An important component to this meal-plan is the complementary exercise-plan. Hand in hand, Diet and Exercise make a cute couple...of trainers that will get you to your goal. Stick with them and you’ll get to where you want to go. Try to make these adjustments as smoothly as possible - nothing drastic mind you - just ease yourself into the plans.
Meal Plan for One Day
Breakfast: The jump start to your body’s digestive system - a vital meal to just about any day. Don’t stuff yourself to the point of drowsiness, sure eat lots - just don’t hog-wild, there’s still the rest of the day to eat.
Lunch: Our mid-morning meal, a short-stop in the middle of our hectic day. Hmmm...what to eat? Preferably something that will replenish our energy supplies and keep uys going until our next meal...but what to eat? Let’s look below for a couple of suggestions, shall we?
Dinner: The typical feast at the end of a day of fast? NEVER! Not here you don’t buddy! Yes, at the end of a grueling day of school or the job or whatnot we all look forward to a comforting scrumptious dinner - that does not give us an excuse to binge. Eat sensibly darling! You could not have been given such an intelligence for nothing! In conjunction with our upside-down eating pyramid: Dinner is a feast fit for a peasant!
Desert: Yes, we know that you are trying to gain weight - do add the extra calories here. Ne t’inquiete pas (No worry), that does not mean we are telling you to drop desert - by all means Eat Desert! A little indulgence every now and then can’t hurt! As was reiterated earlier: Just don’t go hog-wild.
Snacks: Choose one of the following. As always we don’t want you to be eating non-stop throughout the day. Eat enough to satiate your hunger and then some...
1400 Calorie Weight Loss Diet for Teenagers
Typical Day one
Breakfast
1 pouched egg
whole wheat English muffin
1 teaspoon margarine
4oz. orange juice
Snack
peanut butter sandwich ( 1 slice whole wheat bread, tablespoon peanut butter)
Lunch
1 cup vegetable beef soup
4 saltines
Tossed salad with french dressing or Italian dressing.
Glass Ice Tea
Dinner
3 oz baked chicken breast
cup mashed potato
1 teaspoon margarine
cup cooked carrots
cup fresh fruit cup
cup sherbet
Snack
1 cup non-fat yogurt
3 gingersnaps
Typical Day two
Breakfast
cup dry cereal (select from list) Cereals
with skin milk and one peach Cheerios, Kellogg Nutri-Grian, Wheat Chex, Total
Raisin Bran, Frosted Mini Wheats, Grape Nuts,
Fruitful Bran, Oat Bran, Shredded Wheat.
4 oz. orange juice
Snack
whole wheat muffin
2 teaspoons peanut butter
4 oz. apple juice
Lunch
Tuna sandwich ( 2 slices whole wheat bread, 1/3 cup tuna salad, lettuce, tomato.
Glass of skin mile
2 fig bars
Snack
1 banana
Dinner
1 cup lentil soup
cup cooked carrots
tossed salad (French or Italian dressing)
1 slice wheat bread
1 teaspoon margarine
Snack
1 cup non fat yogurt
3 vanilla wafers
Typical Day three
Breakfast
1 slice French toast made with whole wheat bread and nonfat milk.
1 tablespoon maple syrup
1 teaspoon margarine
1/4 cantaloupe
Snack
1 Brain Muffin
glass nonfat milk
Lunch
1 grilled cheese sandwich ( 2 slices whole wheat bread, 1 slice low fat cheese, 1 sliced tomato)
Snack
1 graham craker
glass orange juice
Dinner
1 turkey frankfurter with one hot dog bund.
cup vegetarian baked beans
cup coleslaw
4 oz. tomato juice
Snack
cup low fat ice cream
1 tablespoon chocolate syrup
2,000 Calorie Diet for Female Teens age 12 to 19 Year Old
Typical Day one
Breakfast
3/4 cup dry cereal (select from list) Cereals
with skin milk and banana Cheerios, Kellogg Nutri-Grian, Wheat Chex, Total
Raisin Bran, Frosted Mini Wheats, Grape Nuts,
Fruitful Bran, Oat Bran, Shredded Wheat.
4 ounces orange juice
Lunch
Ham and cheese sandwich (2 slices whole wheat bread, one slice ham, one ounce part skim
mozzarella cheese, 2 slices tomato, 2 lettuce leaves, 1 tablespoon mayonnaise
cup grapes
2 raw carrots
4 ounces unsweetened pineapple juice
Snack
three whole wheat crackers with 3 teaspoons natural peanut butter
cup skim milk
Dinner
3 ounces roast turkey
8 medium oven french fries
cup peas
one piece cornbread
cup vanilla yogurt with two strawberries
1 cup skim milk
Typical Day Two
Breakfast
1 Egg on Net ( see recipes)
1 ounce grilled Canadian Bacon
8 ounces grape juice
1 cup skin mile
Lunch
1 peanut butter and jelly sandwich (2 slices whole wheat bread, 2 tablespoon natural peanut butter, 2 teaspoons all fruit jelly)
cup sliced cantaloupe
1 banana
1 cup skim mile
Snack
1 Frozen Fruit Spear (see recipes)
glass of water
Dinner
1 cup of spaghetti with tomato sauce and 2 tablespoons Parmesan cheese
Spinach salad (1/2 cup raw spinach, 1 tablespoon chopped onion, 1 tablespoon italian dressing
2 slices Italian bread
1 pieces terrific tapioca dessert ( see recipes)
1 cup skim milk
Typical Day Three
Breakfast
1/2 cup dry cereal (select from list) Cereals
with skin milk Cheerios, Kellogg Nutri-Grian, Wheat Chex, Total
Raisin Bran, Frosted Mini Wheats, Grape Nuts,
Fruitful Bran, Oat Bran, Shredded Wheat.
grapefruit
1 slice banana bread
Lunch
1 hamburger ( 3 ounce cooked lean hamburger patty on bun with one slice of tomato, lettuce, and mustard.
8 ounces chilled chocolate cow ( see recipes)
Snack
1 Frozen Fruit Spear (see recipes)
1 slice whole wheat bread
glass of water
Dinner
3 ounces braised or baked pork tenderloin with horseradish
1 cup cooked egg noodles
steamed cabbage
cup unsweetened applesauce
1 cup skin milk
