5,000 Calorie Menu. Copyright 2014 Building-Muscle101.com

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1 5,000 Calorie Menu Copyright 2014 Building-Muscle101.com The information in Building-muscle101.com is strictly for information purposes only. Buildingmuscle101.com is not intended for use as a substitute for consultation or advice given by a qualified medical practitioner, health practitioner, or fitness professional. Before beginning any exercise and diet program, you should consult a physician. All matters regarding your health require medical supervision. Building-muscle101.com shall not be liable or responsible for injury, loss, or damage occasioned to any person acting or refraining to act as a result of any information or suggestion in Building-muscle101.com. Building-muscle101.com will not be held responsible for the conduct of any companies and/or web sites recommended in Building-muscle101.com. The opinions expressed in Building-muscle101 represent the personal views of Buildingmuscle101.com. If you have any questions, please contact: buildingmuscle101@vianet.ca Thank you. Page 1

2 5,000 Calorie Sample Menu A Breakfast Scrambled Egg and Sausage 3 eggs (scramble with egg whites) 1/2 cup egg whites 2 slices rye toast 1 turkey sausages 1/2 avocado 1 glass of 2% milk Mid Morning Meal Pita Chicken Lunch 1 large whole wheat pita 5 oz. chicken breast (cut into strips and cooked) 1 teaspoon onion 1/2 cup diced tomato 1/2 cup lettuce 2 tablespoons guacamole (spread on pita) 2 cups of 2% milk (to drink with meal) Mid Afternoon Snack 6 oz. Cottage Cheese 1/2 cup sliced peaches 2 tablespoon of sliced almonds ½ bagel 1 tablespoon peanut butter 1 medium sized Banana Spaghetti Dinner 6 oz. extra lean hamburger 3/4 cup whole wheat linguine (roughly 85 grams) 3/4 cup spaghetti sauce Evening Snack Page 2

3 Cooking Instructions Scrambled Egg and Sausage Cook turkey sausage according to directions and set aside. Scramble eggs and egg whites and cook until done. Serve with avocado, toast and milk. Blend cherries, milk, and ice until all ice is crushed. Add yogurt and blend for another 30 seconds. Add honey and protein powder and blend for another 30 seconds. Pita Chicken Cook chicken and set aside. Sauté for about 3 minutes and add tomato and cook for another 2 minutes. Spread guacamole on pita and heat in microwave for 35 seconds. Add chicken, onion, and lettuce. Role pita into a tube and eat. Serve with milk Page 3

4 5,000 Calorie Sample Menu B Breakfast Oatmeal and Blueberries 1 cup oatmeal (uncooked) ½ cup yogurt ½ cup water 2 cups 2% milk ½ cup blueberries ½ cup egg whites 1 piece whole wheat toast Mid Afternoon Snack Mid Morning Meal ½ cup of organic trail mix 1 banana 1 ½ cup of chocolate milk Lunch Roast Beef Sub 6" whole wheat bun 6 ounces lean roast beef 1 cup lettuce 1 tomato cut into slices 1 oz. low fat cheddar cheese 2 tbsp. mustard 1 cup 2% milk Chicken and Potatoes Dinner 6 ounces of skinless/chicken breasts 1 cup (250 ml) corn 2 tsp of Mrs. Dash lemon and herb seasoningseparated 2 large potatoes Dash of ground pepper 2 tsp extra virgin olive oil 1/4 tsp rosemary 2 tablespoons tzatziki sauce Evening Snack 6 oz. Cottage Cheese 1/2 cup sliced peaches 2 tablespoon of sliced almonds ½ bagel 1 tablespoon peanut butter 1 medium sized Banana Page 4

5 Cooking Instructions Oatmeal and Blueberries Cook oatmeal in ½ cup water and 1 cup of milk. Cook until oatmeal is light and fluffy. Scramble egg whites until cooked through. Top oatmeal with yogurt and blueberries and serve with eggs, toast and milk. Roast Beef Sub Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with milk. Blend cherries, milk, and ice until all ice is crushed. Add yogurt and blend for another 30 seconds. Add honey and protein powder and blend for another 30 seconds. Chicken and Potatoes Pre heat oven to 375 degrees Fahrenheit. Wash and place chicken on an oven safe baking dish. Sprinkle Mrs. Dash on each side of the chicken. Set timer for 45 minutes. Place in the oven. Cut potatoes into cubes and place in a plastic bag. Add oil and spices and toss to coat. Place potatoes on a separate baking dish and place in oven beside chicken for minutes or until cooked through. Cook corn according to package directions and serve with chicken and potatoes (top with tzatziki). Page 5