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Calorie Diets

6000 Calories Diet Plan

Have you ever felt hopeless of not gaining weight? You are struggling and putting in the efforts. You go countless times to the Gym every week but still no progress. No matter how hard you try, you still don’t see any progress. You will be confused and frustrated.

You will find yourself questioning “If I am putting so much effort, why am I still not seeing any progress?” The answer to all these questions is Fix your diet!

Diet plays more importance in weight management then exercise. There is a famous saying that “You become what you eat” and I find it very accurate. If you want to see changes then struggle the right way and by the right way, I mean focus on your diet.

The diet that I will be telling you about is 3 times more than the average American diet. The 6000 calories Diet plan is a very effective diet plan to gain weight.

The major reason why a lot of guys fail to build muscles properly and in a healthy way is simply because they are not eating enough food. There is so much information on the internet.

There are many nutritional strategies present, but it is extremely difficult to find a plan that is going to get them to their end goals.

You may even come up with your own plan, but trying to get in a 6000 calories diet without some clear guidance is going to be quite the challenge. Do not start the diet immediately. Gradually build up your caloric intake.

Food that will help in weight gain

The goal of the 6000 calories diet is to gain weight and build muscles. The food items ideal to help you gain muscles are the ones rich in protein.

Here are some given below:

  • Meat, fish, and poultry.
  • Milk and milk products. You can add protein powder too. It aids your weight gain process.
  • Eggs.
  • Beans or peas, cooked, dried.
  • Peanut butter, nuts, and seeds.
  • Tofu.
  • Cheeses (Any kind)
  • Protein bars.

Here are some other high-calorie foods that are not specifically rich in protein but they do help in weight gain.

  • Butter, honey, and brown sugar
  • Oils
  • Sauces or gravies.
  • Peanut butter.
  • Whole milk, yogurt, mayonnaise.
  • Granola cereal with fruit or granola bars.
  • Pancakes
  • Muffins, waffles, and other breads.
  • Milkshakes, puddings, and custard.


  • Eating the 6000 calories diet that is high in protein will helps you burn more calories. Proteins have thermic effect in the body. It means your body expends energy or burns off calories during the digestion process. This helps in weight maintenance.
  • It is a very healthy weight gain process. You have to aim for foods in your diet that are both nutritious and calorie-dense. Don’t choose foods just because they are high in calories. They will help you gain weight but will have negative effect on your health.
  • Another major benefit that I would like to mention is that certain researches have show that eating high caloric food or snacks helps control appetite and decrease your chances of food intake later on.


  • 6000 calories isn’t an easy thing to accomplish for everyone. If you aren’t planning your food properly and selectively choosing the most calorie dense foods to consume, you will end up feeling bloated, uncomfortable and will obviously not reach your desired goals.
  • If your 6000 high-calorie diet is mostly carbohydrates which can come from a wide variety of foods then this will put you at risk for diabetes. The chances of Type 2 diabetes also increases because your body produces less insulin.

1 day meal plan for 6000 calorie diet plan

Here is a sample one day meal plan for a 6000 calorie diet plan. The target will be to consume at least 1500 calories in each meal and then incorporate the remaining calories in snacks.

But it is not a hard and fast rule. What matters is that you consume 6000 calories. You can divide it according to your need.

6000 calories per day requires some planning and your job is to find out what fits you. For some people it is easier to eat three large meals per day with one or two small snacks.

But for some they have the stamina to consume a major part of their calories in just one sitting.

Breakfast (947 calories)

  • 2 tbsp of low-sugar fruit spread or any other kind.
  • ¼ cup of natural peanut butter.
  • 4 slices of whole wheat bread.
  • 16 fl oz of skim milk (preferably organic)

Snack 1 (945 calories)

  • 2 Turkey Sandwiches.


  1. 4 slices of multigrain or whole wheat bread.
  2. 12 oz of roasted turkey breast, low salt.
  3. 1 cup of roasted red pepper.
  4. 6 tbsp of hummus (ideally homemade)
  • 2 Medium sized apples.

Lunch (1552 calories)

  • 12 oz of roasted beef, sliced.
  • 4 slices of low fat Swiss cheese.
  • 8 slices of tomato.
  • 4 slices of multigrain bread.
  • 4 cups of lentil soup (Any type)

Snack 2 (756 calories)

  • 2 cups cereal (You have the freedom to choose)
  • 16 fl oz of skim milk (Organic)
  • 3 cups of grapes or any other fruit.

Dinner (910 calories)

  • 10 oz of skinless chicken breast grilled and sliced.
  • 3 cups of steamed green beans.
  • 2 ½ cups of cooked rice.

Snack 3 (950 calories)

  • 1 egg with 4 egg whites, scrambled.
  • 2 toasted cinnamon raisin bagels.
  • 2 tbsp of cream cheese.
  • 8 oz of grapefruit juice, unsweetened.

This makes about 6000 calories. Just because you are consuming more than usual amount of calories doesn’t mean that you can eat unhealthy food.

Fast food may seem tempting but remember that the healthy and nutritional food that you will eat today will be beneficial for you in the long run.


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