7-Day 4500 Calorie Meal Plan for Muscle Building

When it comes to muscle gaining, simply eating a lot of protein-rich food will not work. You require a balanced meal.

For muscle gain, you need to follow a perfectly planned diet of at least 4500 calories and some muscle-gaining exercises. This meal plan is perfect if you want to build muscles or if you are planning to become a bodybuilder.

Are you curious about bodybuilding and muscle gain through a 4500-calorie meal plan? Hi, I’m Firdaus, a health enthusiast who loves to explore different ways to stay healthy and meet the nutritional needs of our bodies.

This article will give you a thorough knowledge of 4500 calorie intake. You will get to know what you can eat and avoid, if this meal plan is really for you or not, and the entire grocery list for easy access to all recipes; you will also get to know exercises that will help you in your bodybuilding journey.

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As a bonus, I will provide you with some delicious, mouth-watering recipes towards the end of this article, which will help you satisfy your taste buds. And most importantly, I will answer the most asked question at the end so that you get your doubts clear.

Table of Contents

Who is it ideal for?

Eating 4500 calories daily might sound like a lot and is definitely not for everyone. This diet is ideal for Bodybuilders who want to grow muscles, athletes like swimmers, Runners practicing for marathons, cyclists and rowers, and sports players who play sports like football, rugby, basketball, etc.

4500 calorie meal plan for muscle building

For these people, 4500 calories can also be less sometimes, as they are physically active most of the day, so they require more energy; thus, they need more calories.

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Benefits of 4500 Calorie Meal Plan

Here, are some benefits of taking 4500 calorie meal plan.

Gaining muscle mass

A 4500-calorie meal plan is very beneficial for building muscle mass. Muscle mass is something most people have trouble gaining. People believe that only drinking Protein every day might help them build muscle mass, but it’s not true. You need a proper diet for muscle gain. If you want to speed up the process, this diet can help you.

Boosts your Energy

It’s obvious that when you intake more calories, you will get more energy and gain weight. The athletes and bodybuilders who want to gain weight before their upcoming competitions can benefit from a 4500-calorie meal plan.

Lower Chances of Disease

A 4500-calorie diet helps you increase your muscle mass and lower the amount of fat in your body. A decrease in body fats means decreased risk of heart attack, high blood pressure, and other heart diseases.

What to Eat in 4500 Calorie Meal Plan?

If you want muscle gain, your diet should consist of Protein-rich foods, calcium-rich foods, and natural foods like fruits and vegetables.

 In protein-rich foods, you can have Fish, seafood, meat, Poultry, and Eggs, which will help you in building and repairing body tissues as they are rich in Protein; there are numerous vegetables and nuts which also have high protein content along with unsaturated fats, healthy for your heart.

For calcium-rich food, dairy is the best option; other options include canned Fish, leafy vegetables, legumes, and cereals. You can consider taking calcium supplements if you are not getting enough calcium from your food.

Coming to fruits and vegetables, we have a long list. Natural foods are always good for the body. Fruit and vegetables an excellent sources of potassium and carbohydrates. I recommend adding fruits with high fiber and are rich in vitamins A and C, like berries, bananas, grapefruit, etc. 

Speaking of vegetables, they contain a high amount of fiber compared to Fruits. Vegetables are also a good source of Vitamins and folate. Green leafy vegetables are always a good option to add to your diet.

What to Avoid in 4500 Calorie Meal Plan?

While on a diet, junk foods are your worst enemy. Although this is a high-calorie diet, you might think junk foods also have high calories and can easily fulfill your high-calorie intake.

But let me tell you, you are completely wrong if you think like this. Junk foods have loads of saturated fats, which are definitely not good if you want to gain muscle mass. Junk foods and processed foods are a big no. they can increase the risk of high diseases and make you lethargic and inactive.

So make sure to avoid desserts, candies, processed and fatty meats, packaged foods, and junk foods.

Grocery list

Fruits and vegetables

  • Grapes
  • Beans
  • Avocado
  • Edamame
  • Apricots
  • Figs
  • Bananas
  • Oranges
  • Potatoes
  • Artichokes
  • Brussels sprouts
  • Beets
  • Clementines
  • Dates
  • Pears
  • Cabbage
  • Tomatoes
  • Onions
  • Zucchini
  • Peppers
  • Peas
  • kale
  • Spinach
  • Collards
  • arugula
  • Berries
  • Apples
  • Cherries
  • Brocolli
  • Asparagus


  • water (still, sparkling, or infused with fruit or herbs)Coffee
  • Almond Milk
  • Oats milk
  • Coconut milk
  • coconut water
  • Grape juice
  • Whey protein
  • Apple Juice 

Whole Grains

  • Teff
  • Wild Rice
  • Quinoa
  • Buckwheat
  • Barley
  • Couscous
  • Oats
  • Brown rice
  • Farro
  • Bulgur
  • Rice 
  • Sorghum


  • Tahini
  • Hoisin sauce
  • Horseradish
  • Mustard
  • lemon juice
  • pico de gallo
  • Vinegar
  • pickle relish
  • Salsa

Nuts, Seeds & Legumes

  • Sunflower Seeds
  • Mung beans
  • Chia seeds
  • Pumpkin seeds
  • Flax seeds
  • Almonds
  • Sesame seeds
  • pine nuts
  • Peanut butter 
  • Hazelnuts
  • Cashews
  • Chickpeas 
  • Walnuts


  • Milk
  • Cottage Cheese
  • Low-fat Cheese
  • Low-fat Yogurt

7-Day 4500 Calorie Meal Plan


Breakfast (85 calories)

  • 1 cup of black coffee 
  • 80g of dairy creamer

Morning Snack (1252 calories)

  • 480g rolled oats with chia seeds and peanut butter.
  • 1 vegan cookie
  • 250g Watermelon

Lunch (1562 calories)

  • 1 serving of Plant and tuna Pasta

Evening Snack (861 calories)

  • 1 serving of sweet potato Buddha bowl

Dinner (653 calories)

  • Banana and protein powder Smoothie 


Breakfast (178 calories)

  • 1 scoop whey protein with 500ml unsweetened almond milk

Morning Snack (971 calories)

  • 480g rolled oats 
  • 1 medium apple
  • 4 boiled eggs

Lunch (1228 calories)

  • 2 serving of Sweet potatoes and chicken

Evening Snack (1117 calories)

  • 1 Tuna Sandwich
  • 1 serving of Boiled chicken with jasmine rice

Dinner (787 calories)

  • 25g of almonds 
  • 1.5 scoop of whey Protein  
  • 1 Peanut butter and jelly sandwich


Breakfast ( 794 calories)

  • 2 wheat waffles with 30ml of peanut butter
  • 1 scoop whey protein

Morning Snack (1680 calories)

  • 2 servings of Yogurt Bowl (bananas, peanut butter, and granola)

Lunch (653 calories)

  • 2 Turkey Sandwich 
  • 1 serving of Black beans with brown rice
  • 100g of salsa 

Evening Snack (1250 calories)

  • 500g Ground beef 

Dinner (200 calories)

  • 250g brown rice with asparagus and broccoli


Breakfast (761 calories)

  • 2 whole eggs
  • 7 egg whites
  • 160g oatmeal with 15ml of peanut butter
  • 1 large orange
  • 1 large banana
  • 1 cup unsweetened fruit juice

Morning Snack (648 calories)

  • 1 3/4 scoops whey protein powder
  •  150g oatmeal with skim milk
  • 12 large strawberries
  •  14g almonds

Lunch (1562 calories)

  • 150g lean sirloin beef cooked in 30ml flaxseed oil
  • 500g vegetable rice 

Evening Snack (900 calories)

  • 200g. chicken breast
  • 480g yam
  • 480g corn

Dinner (678 calories)

  • 1 1/2 scoops whey protein powder
  • 500g oatmeal with fruits with 200ml of skim milk


Breakfast (85 calories)

  • 1 cup of black coffee 
  • 1/4 cup dairy-free soy creamer

Morning Snack (1140 calories)

  • 1 egg and low-fat cheese sandwich( 4 whole eggs, 200g egg white)

Lunch (1568 calories)

  • Blueberry banana smoothie with 1 scoop of whey protein
  • 1 serving of yogurt bowl

Evening Snack (1028 calories)

  • Beef and rice with low-fat cheese

Dinner (378 calories)

  • Salmon salad with rye bread


Breakfast (873 calories)

  • 6 whole eggs
  • 1 cup of oatmeal
  • 1 cup of berries

Morning Snack (588 calories)

  • 2 large banana
  • 15ml peanut butter.
  • 1 vegan cookie
  • 1cup Watermelon

Lunch (1000 calories)

  • Spinach Rissoto with pine nuts, sunflower seeds, mung beans, and hoisin sauce 

Evening Snack (1500 calories)

  •  Pecans and a blueberry smoothie with chocolate milk, walnuts, and peanut butter

Dinner (653 calories)

  • Sweet potato with pesto


Breakfast (953 calories)

  • 2 large apples with almond butter
  • Eggs with toast

Morning Snack (648 calories)

  • 600g rolled oats with chia seeds and peanut butter.
  • 250g of fruit salad

Lunch (678 calories)

  • 2 servings of Sweet potato with Hummus
  • 200g of grapes
  • 3 large bananas

Evening Snack (1117 calories)

  • 1 Tuna Sandwich
  • 1 serving of Boiled chicken with jasmine rice

Dinner (1562 calories)

  • 150g lean sirloin beef cooked in 30ml flaxseed oil
  • 500g vegetable rice 

Exercises for Muscle Gain

The best exercises for muscle gaining are anaerobic exercises. Ensure you exercise intensely for short bursts of time, max for an hour. This way, your muscles get time to repair themselves, and by the time you go for a workout again, your energy would have replenished. For muscle gain, these exercises work best.

  • Squats – start with basic squats, and then you can add lifting weights while squatting; this exercise will make your core and legs strong.
  • Pull-ups – are the best exercises for gaining muscles. It uses the weight of your own body to strengthen the biceps, shoulders, and abs.
  • Overhead Press – This is similar to a bench press, but you must lift the weight while standing instead of lying down. Also known as military press.
  • Dips – another exercise that uses your body weight. It helps in building the triceps and chest.
  • Bench press – The most common exercise in gyms. You can challenge yourself by doing this exercise on an inclined base. It will really help in building the upper chest.
  • Deadlift – A deadlift must be in your workout plan if you want to increase muscle strength.
  • Bent over rowing – A very amazing exercise for your back. It might be a little hard to do at first, but once you get the hang of it. You will see its magical results.

Recipes for You

Here, I am telling you, some best recipes for you.

Protein bowl

As the name suggests, this recipe is rich in Protein; in every serving, you get 17g of Protein. To make it, take chickpea(50g), quinoa(128g), avocado(32g), tomatoes(64g), and cucumbers(64g) in a big bowl. For the dressing, take another bowl and add Water( as required), lemon juice(14ml), hummus(45g), and red pepper (15g roasted) and give it a good whisk. Pour it into the bowl with chickpeas and other ingredients, and top it off with salt and pepper (as per taste).

Salmon with pepper quinoa salad

In a skillet, heat oil(15ml), add salmon (700) skin side up on a pan, sprinkled with salt and pepper, cook tills it’s light brown, it will take about 4-5 mins, then flip it for 1-2 mins.

For the salad, add vinegar(30ml), garlic(1 clove), oil(30g), salt and pepper(as per taste), whisk together, then add quinoa(256g), cilantro(50g), pistachios(50g) toss it all together. Take it onto a plate and serve it alongside salmon. 1 serving of this has 35g of Protein.

Salmon with pepper quinoa salad

In a skillet, heat oil(15ml), add salmon (700) skin side up on a pan, sprinkled with salt and pepper, cook tills it’s light brown, it will take about 4-5 mins, then flip it for 1-2 mins. For the salad, add vinegar(30ml), garlic(1 clove), oil(30g), salt and pepper(as per taste), whisk together, then add quinoa(256g), cilantro(50g), pistachios(50g) toss it all together. Take it onto a plate and serve it along side salmon. 1 serving of this has 35g of Protein.

Spinach Ravioli

In a large skillet, heat oil (15ml), add artichoke(200g, chopped) and beans(400g, chopped) to it, sauté for 2-3mins, next add the boiled spinach and ricotta ravioli(225g), basil(80g, chopped), olives(80g, sliced), sun-dried tomatoes(64g) and pine nuts(45g, toasted). Serve it hot, and enjoy the lip-smacking spinach ravioli.

Beef Pad Thai

Cook the pad thai noodles(250g) according to package instructions and keep them aside. Don’t forget to retain pasta water (240ml). In a skillet, heat oil(11ml), add beef(300g), and cook until brown; it will take around 4-5 mins. Then add scallions(60g, chopped), carrots(100g, chopped), and snap peas(200g); cook for another 2-3 mins, till the peas are bright green in color. Pour in the sauce and also add noodles along with the pasta water. Mix well and simmer it on low heat for 2-3mins. It’s ready to be served; take it on a plate and enjoy the delicacies.


If you are looking for a meal plan to help you reach your fitness goals and help in building muscle, the 4500-calorie meal plan for building muscle is the perfect one for you.

The grocery list and recipes included makes it easy for anyone to follow this diet plan! It helps you get started with the process. The recipes included are simple and delicious, so you won’t have any trouble following them! We hope you find this article helpful.

People Also Ask For

Is 4500 calories a day too much?

Yes and no. The 4500 calorie intake might sound too much for a normal person. But people who are physically active, like bodybuilders and athletes, require more calories. As they exercise, they lose around 2000 – 3000 calories. They are left with only 1500 calories, a calorie intake for a normal person. So 4500 calories is not much for them.

What foods are the highest in Protein?

Fish, shellfish, seafood, meat, poultry, and eggs are protein-rich foods that will aid in the construction and repair of bodily tissues. Several other veggies and nuts also include high levels of Protein and heart-healthy unsaturated fats.

How many calories do bodybuilders eat?

Whether you’re in the bulking or cutting phase, you’ll need to consume a different amount of calories for bodybuilding. According to the American Council on Exercise(ACE), you must consume 500 extra calories per day for a week to gain or lose 1 pound in that time.

Hi, I’m Firdaus, a health enthusiast and Fitness Trainer who loves to explore different ways to stay healthy and lose weight in not-so-boring traditional ways while also meeting the nutritional needs of our bodies.

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