Have you ever wondered why some people seem to eat endlessly yet still struggle to gain weight, while others can’t even look at a slice of cake without tipping the scale? The truth is, not every body runs on the same fuel demands. For athletes, bodybuilders, or individuals recovering from significant weight loss, a 4500 calorie diet plan isn’t indulgence-it’s necessity.
At Cure On Call, we’ve seen first-hand how nutrition transforms lives. One of our clients, an amateur powerlifter, struggled with fatigue during training until we recalibrated his intake to nearly 4500 calories. Within weeks, his energy levels soared, and recovery times shortened dramatically. This is not just about eating more-it’s about eating smarter.
Who Needs a 4500 Calorie Diet?
A 4500 calorie diet isn’t for everyone. In fact, if you live a sedentary lifestyle, such a plan could lead to unhealthy fat gain and metabolic stress. But there are specific groups who benefit:
- Athletes & Bodybuilders: Training twice a day demands extra energy and rapid recovery fuel.
- Hard Gainers (Ectomorphs): People with fast metabolisms who struggle to gain weight.
- Labour-Intensive Workers: Farmers, construction workers, and military personnel often burn thousands of calories daily.
- Individuals Recovering from Illness or Injury: High-calorie intake supports tissue repair and immune resilience.
According to the British Journal of Sports Medicine, athletes in endurance sports often require 4000-6000 calories daily to sustain training intensity.
Dean Letourneau is 6-foot-7 and 214 pounds. By the time he turns pro, the 18-year-old Boston Bruins prospect wants to check in at 235 pounds. “Another couple years,” Letourneau, selected 25th in the 2024 NHL Draft, said of reaching his optimal weight. Letourneau is aiming for his goal with plenty of gym time. He will be equally occupied at the kitchen table.
Read also: Diet Before Bariatric Surgery
Jonathan Morello, the Bruins’ No. 154 pick in 2024, is a 6-foot-2, 187-pound forward. The slender 17-year-old will be a freshman at Clarkson University in 2025-26. By the end of the summer, Morello would like to weigh 195 pounds. It won’t be easy. “It’s definitely a struggle,” Morello said of putting on weight. “It’s something I have to work on and really focus on. It doesn’t come easy for me. Sometimes, I wish it would.”
Chris Pelosi, a 19-year-old Bruins forward, said of his protein drink. “That’s the main thing that helps me put on weight,” “Because if I drink that right before bed, I’m not burning it off right away. It’s just sitting in there. The next morning, I can just restart.” Pelosi will be a freshman at Quinnipiac University this fall. The 6-foot-1, 181-pounder wants to weigh 195 pounds by the time he turns pro. “You’re burning just as much,” Pelosi said of tipping intake over expenditure.
Core Principles of a 4500 Calorie Diet
Before we lay out the plan, let’s make this clear: eating 4500 calories doesn’t mean indulging in fast food all day. Quality matters as much as quantity.
- Balanced Macronutrients:
- Carbohydrates (55-60%): Your main energy source.
- Proteins (20-25%): Crucial for muscle repair and recovery.
- Fats (20-25%): Essential for hormones, joint health, and calorie density.
- Meal Frequency: 5-6 meals spaced every 2-3 hours keeps energy levels stable.
- Hydration & Micronutrients: Without vitamins, minerals, and adequate fluids, performance crashes.
During the offseason, Morello targets 4,500 calories as his daily threshold. Frequency of meals matters just as much, if not more, as total input. The 17-year-old eats seven times a day between skates and off-ice workouts. “If I have three meals spread out throughout the day, that’s not going to be enough to sustain me,” Morello said. “So I’ve got to wake up early, eat, then eat every three hours until I go to bed.”
Even if he isn’t hungry, it’s critical to eat to reach his goal. “It’s a job. It really is,” Nicoletti said. “We think losing weight at our age is difficult. Gaining weight at their age is really challenging. It’s not comfortable for them to feel that full all the time. For some kids, it makes them feel like their energy is zapped because they’re using so much energy to digest their food. For some of them, their stomachs can’t tolerate it. It’s not for the faint of heart.”
Read also: Complete Guide to 1500 Calorie Vegan Meals
Sample 4500 Calorie Meal Plan
Here’s a practical plan that balances energy density with nutrition. Portions may vary depending on gender, metabolism, and training volume. This meal plan is intended as an example, and it is not intended as medical advice. 4000 calories a day is much higher than a typical diet, so this meal plan is mostly geared towards a bodybuilder during bulking, or an endurance athlete. This diet plan is only intended as an example of what a diet might look like for 4000 kcal with high protein. For a more customized experience, you can use our app. How can you get 130 grams of protein in a day? It's easy with this meal plan that has over 130g of protein each day of the week. help with weight loss or building muscle. use our printable meal plan sample that is full of easy, filling, and high-protein meals to eat for 7 days. included.
Meal 1 - Breakfast (900 calories)
- 5 scrambled eggs (3 whole + 2 whites)
- 2 cups of oatmeal cooked in whole milk
- 1 tablespoon natural peanut butter
- 1 banana
Why it works: Protein from eggs, slow-digesting carbs from oats, and healthy fats from peanut butter provide a powerful start. Breakfast is Morello’s favorite. A typical spread includes four eggs, two bagels, bacon, fruit and a protein shake.
For breakfast, Letourneau usually has cereal if he’s in a hurry. Eggs and toast if he has time.
Meal 2 - Mid-Morning Snack (650 calories)
- Protein smoothie with:
- 2 scoops whey protein
- 2 tablespoons almond butter
- 1 cup frozen berries
- 1 tablespoon honey
- 1.5 cups oat milk
Meal 3 - Lunch (950 calories)
- 200g grilled chicken breast
- 2 cups brown rice
- 1 cup steamed broccoli
- 1 tablespoon olive oil drizzle
- 1 medium sweet potato
Pro Tip: Swapping rice for quinoa occasionally boosts fibre and micronutrient intake. Chipotle is a favorite for lunch: burrito, chips, queso. He gets hungry for lunch quickly. He’ll have a quesadilla and yogurt with granola.
Meal 4 - Pre-Workout Snack (500 calories)
- 2 slices whole-grain bread with natural almond butter
- 1 tablespoon jam
- 1 handful of walnuts
Meal 5 - Post-Workout (750 calories)
- Protein shake with:
- 2 scoops whey isolate
- 1 cup pineapple (fast carbs)
- 1 tablespoon flaxseed
- 2 rice cakes with hummus
Meal 6 - Dinner (950 calories)
- 200g salmon fillet
- 2 cups mashed potatoes with butter
- 1 cup green beans sautéed in olive oil
- 1 avocado (sliced)
For dinner, if father Jeff is working the grill, Letourneau raises his hand for steak. “I’ll have a couple of those,” Letourneau, a skilled center headed to Boston College for 2024-25, said with a smile. “Two or three.”
Read also: Healthy Vegetarian Eating
Meal 7 - Before Bed (400 calories)
- 1 cup Greek yoghurt
- 1 scoop casein protein
- 1 tablespoon peanut butter
- A few slices of apple
One of Nicoletti’s most important tips is the protein shake before bed. She explained that it’s easier to maximize intake by drinking calories instead of eating them. A 500-calorie smoothie late at night is bang for the buck. Afternoons have been for peanut butter sandwiches.
Adjustments for Different Needs
- Vegetarians: Replace chicken with lentils, quinoa, or tofu; use tempeh and seitan for high-protein options.
- Vegan Athletes: Oat milk, pea protein, nut butters, and legumes can easily fill gaps.
- Busy Professionals: Prep meals in bulk on Sundays; overnight oats and pre-cooked grains save hours during the week.
At Cure On Call, one of our nutritionists often says: “Your body doesn’t know convenience-it only knows nutrients.” Planning is half the battle.
Sample 7-Day High-Protein Meal Plan (Approximately 4000 Calories)
This is an example meal plan and should be adjusted based on individual needs and preferences.
Day 1
- Breakfast (Approx. 800 calories, 60g protein): 4x Egg & Veggie Muffins
- Whisk eggs, water, and some salt and pepper in a small bowl. Use silicone baking cups or spray a muffin tray with non-stick spray (use the same number of muffins as listed in recipe details). Bake for 15 until the egg is set and top is golden. Meal Prep Note: Let leftovers cool to room temperature and then wrap or store in an airtight container. Store the muffins in the refrigerator for up to 3-4 days. Alternatively, individually wrap the muffins and place them in the freezer. Recipe has been scaled from original by 4x.
- Mid-Morning Snack (Approx. 500 calories, 30g protein): Protein shake with 2 scoops of whey protein, 1 cup of milk, and a banana.
- Lunch (Approx. 900 calories, 70g protein): 1.25x Hummus Chicken
- Place chicken on a lined baking sheet. Spread hummus over the top of the chicken until evenly coated. Bake about 15-20 minutes until the chicken is cooked through and no longer pink inside. Recipe has been scaled from original by 1.25x.
- Afternoon Snack (Approx. 400 calories, 25g protein): Greek yogurt with a handful of almonds and a drizzle of honey.
- Dinner (Approx. 900 calories, 70g protein): 0.33x Chicken Broccoli Quinoa
- Bring the chicken, broccoli, and quinoa together; stir (or keep it all separate- whichever you prefer!) Serve. Recipe has been scaled from original by 0.25x.
- Evening Snack (Approx. 500 calories, 40g protein): Casein protein shake with milk.
Day 2
- Breakfast (Approx. 700 calories, 50g protein): Oatmeal with protein powder, berries, and nuts.
- Mid-Morning Snack (Approx. 500 calories, 30g protein): Cottage cheese with fruit.
- Lunch (Approx. 900 calories, 70g protein): 0.5x Lentil Soup
- Cooking instructions of lentils can vary. Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Recipe has been scaled from original by 0.5x.
- Afternoon Snack (Approx. 400 calories, 25g protein): Hard-boiled eggs (3-4)
- Dinner (Approx. 900 calories, 70g protein): Steak with roasted vegetables and a side of quinoa.
- Evening Snack (Approx. 600 calories, 50g protein): Greek yogurt with protein powder and a tablespoon of almond butter.
Day 3
- Breakfast (Approx. 700 calories, 50g protein): Scrambled eggs with spinach and feta cheese, whole-wheat toast.
- Mid-Morning Snack (Approx. 500 calories, 30g protein): Protein smoothie with spinach and banana.
- Lunch (Approx. 900 calories, 70g protein): Chicken salad sandwich on whole-wheat bread with avocado.
- Afternoon Snack (Approx. 400 calories, 25g protein): A handful of mixed nuts and seeds.
- Dinner (Approx. 900 calories, 70g protein): Salmon with sweet potato and steamed asparagus.
- Evening Snack (Approx. 600 calories, 50g protein): Cottage cheese with berries and a sprinkle of flaxseeds.
Day 4
- Breakfast (Approx. 700 calories, 50g protein): Greek yogurt with granola and a drizzle of honey.
- Mid-Morning Snack (Approx. 500 calories, 30g protein): Protein bar.
- Lunch (Approx. 900 calories, 70g protein): Turkey breast with mixed green salad and avocado.
- Afternoon Snack (Approx. 400 calories, 25g protein): Apple slices with peanut butter.
- Dinner (Approx. 900 calories, 70g protein): Lentil stew with a side of brown rice.
- Evening Snack (Approx. 600 calories, 50g protein): Casein protein shake with almond milk.
Day 5
- Breakfast (Approx. 700 calories, 50g protein): Oatmeal with protein powder, berries, and nuts.
- Mid-Morning Snack (Approx. 500 calories, 30g protein): Cottage cheese with fruit.
- Lunch (Approx. 900 calories, 70g protein): Tuna salad sandwich on whole-wheat bread with lettuce and tomato.
- Afternoon Snack (Approx. 400 calories, 25g protein): Hard-boiled eggs (3-4).
- Dinner (Approx. 900 calories, 70g protein): Baked chicken breast with roasted vegetables and a side of quinoa.
- Evening Snack (Approx. 600 calories, 50g protein): Greek yogurt with protein powder and a tablespoon of almond butter.
Day 6
- Breakfast (Approx. 700 calories, 50g protein): Scrambled eggs with spinach and feta cheese, whole-wheat toast.
- Mid-Morning Snack (Approx. 500 calories, 30g protein): Protein smoothie with spinach and banana.
- Lunch (Approx. 900 calories, 70g protein): Chicken wrap with hummus, mixed greens, and avocado.
- Afternoon Snack (Approx. 400 calories, 25g protein): A handful of mixed nuts and seeds.
- Dinner (Approx. 900 calories, 70g protein): Salmon with mashed sweet potatoes and steamed green beans.
- Evening Snack (Approx. 600 calories, 50g protein): Cottage cheese with berries and a sprinkle of flaxseeds.
Day 7
- Breakfast (Approx. 700 calories, 50g protein): Greek yogurt with granola and a drizzle of honey.
- Mid-Morning Snack (Approx. 500 calories, 30g protein): Protein bar.
- Lunch (Approx. 900 calories, 70g protein): Turkey breast with mixed green salad and avocado.
- Afternoon Snack (Approx. 400 calories, 25g protein): Apple slices with peanut butter.
- Dinner (Approx. 900 calories, 70g protein): Lentil soup with a side of whole-grain bread.
- Evening Snack (Approx. 600 calories, 50g protein): Casein protein shake with almond milk.
Additional Meal Ideas
- Omelette (Approx. 350 calories, 30g protein): 0.5x Omelette
- Break the eggs into a small bowl and scramble them. Using a spatula, flip half of the omelette onto the other half and continue cooking for another minute or two until fully cooked. Serve. Recipe has been scaled from original by 0.5x.
- Chicken Fried Rice (Approx. 450 calories, 30g protein): 0.25x Chicken Fried Rice
- Cook rice according to package instructions. Heat half of the oil in a large skillet over medium heat. Add in the chopped chicken to the skillet and continue cooking until chicken is fully cooked and no longer pink inside. Wipe out the skillet and heat up the remaining half of the oil. Scramble the egg in a small bowl and then pour it in the skillet. Add in the chicken and onions, rice, black pepper, soy sauce, and some salt to taste. Stir until well-incorporated and heated through. Meal prep note: leftover, refrigerated, cooked rice works great in fried rice. Recipe has been scaled from original by 0.5x.
Key Challenges & How to Overcome Them
- Digestive Strain: Eating 4500 calories can feel overwhelming. Use calorie-dense foods like nuts, avocados, and smoothies.
- Meal Fatigue: Rotate proteins and carbs to avoid boredom. For example, swap salmon for mackerel, rice for couscous.
- Budgeting: Buying in bulk, especially grains, oats, and frozen vegetables, reduces cost without reducing quality.
Evidence-Backed Benefits
- Muscle Growth: A study in Journal of the International Society of Sports Nutrition highlights that surplus calories paired with strength training maximise hypertrophy.
- Faster Recovery: High-calorie diets speed glycogen replenishment and muscle repair.
- Energy Consistency: Athletes report fewer mid-day crashes and better mental focus.
Poitras estimates he has gained about nine pounds since his final game. “I’ve never really been able to put on a lot of weight,” Poitras said. “So it was a little bit hard. But it also helped where I was really only working out and I wasn’t skating for three months. So I wasn’t burning as many calories. Easier to keep on the weight when I put it on with muscle.”
Common Mistakes to Avoid
- Relying on Junk Food: Yes, it’s easier to hit 4500 calories with pizza, but nutrient deficiencies will eventually hinder progress. Some prospects’ path to weight gain is as simple as looking at a friend’s plate. In Nicoletti’s world, she comes across teenagers executing what’s known as a dirty bulk. Pizza, fries and sweets can help a young person without professional on-ice aspirations fill out. They would do the same for an NHL prospect. His performance, however, would suffer. “They really don’t feel good,” Nicoletti said. “It’s bad for their gut microbiome. It’s bad for their mental health. It’s bad for their performance.
- Ignoring Sleep: Without rest, even the best diet can’t build muscle or repair tissues.
- Skipping Hydration: Dehydration slows metabolism and weakens performance.
FAQs on the 4500 Calorie Diet
Will I gain fat on a 4500 calorie diet?
If you’re not training hard or expending high energy daily, excess calories will turn into fat. Athletes and heavy labour workers are the main candidates.
Can women follow this plan?
Yes, but calorie needs differ by body weight, activity, and goals. A female endurance athlete may need 3500-4500 calories, while a sedentary person wouldn’t.
Is it safe long-term?
If balanced properly with whole foods and monitored by a nutritionist, it can be safe and effective. Periodic check-ins on blood sugar and cholesterol are recommended.
Can I bulk on fewer calories?
Yes, many lifters bulk effectively on 3000-3500 calories. 4500 is for extreme training or fast metabolisms.
Clean Eating
Clean eatingSome prospects’ path to weight gain is as simple as looking at a friend’s plate. In Nicoletti’s world, she comes across teenagers executing what’s known as a dirty bulk. Pizza, fries and sweets can help a young person without professional on-ice aspirations fill out. They would do the same for an NHL prospect. His performance, however, would suffer. “They really don’t feel good,” Nicoletti said. “It’s bad for their gut microbiome. It’s bad for their mental health. It’s bad for their performance.
The Pros Know
Most teenage hockey players are not as prepared or developed. For example, a 35-year-old veteran like Sergei Bobrovsky (6-foot-2, 188 pounds) has stabilized his caloric intake. “The pros know what their playing weight should be,” said Bruins nutritionist Julie Nicoletti. “They know how to manipulate what they’re doing and what they’re eating to maintain that playing weight. Whereas an 18-year-old is still growing. Their bodies are still changing so much. Bruins nutritionist Julie Nicoletti says “it’s a job” for NHL prospects to keep weight on.
Matt Poitras made 33 appearances for the Bruins in 2023-24. Shoulder surgery on Feb. 7 ended his first season. In one way, the procedure advanced the 20-year-old’s physical progression. He found it easier to gain weight because doctors forbade him from going on the ice after surgery.
Letourneau acknowledged his parents are not pleased with the grocery bill.