What Is The Cheapest Way to Eat 4,000 Calories a Day?
The cheapest way to eat 4,000 calories per day is to consume calorie dense foods and also to buy in bulk to save money.
When a food is calorie dense, this means that it contains a high number of calories per serving.
When a food contains a higher amount of calories per serving, this usually means that it also contains a higher percentage of fat.
Remember, out of all macronutrients including fat, carbohydrates, and protein, fat contains the most calories per gram, 9 calories in total.
Protein and carbohydrates both contain 4 calories per gram.
This does not mean these foods are bad for you, there are healthy fats available out there!
Also, when you buy in bulk, you can save more money.
The best way to save money when buying food is to purchase items that are on sale, in bulk, and to cook at home.
There are many stores out there where you can buy foods in bulk, including Costco, Sam’s Club, and BJ’s.
If you create a membership at these stores (if they require one) and buy your foods here, you will find you need to shop a lot less and will actually save money over time.
Calorie Dense Foods That Are Budget Friendly to Reach 4,000 Calories
All foods are not created equal when it comes to calorie contents and also how healthy they are. It is easy to go to Burger King and eat multiple meals, but is this necessarily the healthiest option? No.
If you are going to cook at home, consider shopping for high calorie foods and snacks that are also healthier in the nutrients they contain.
Peanut Butter
Peanut butter contains on average 190 calories in two tablespoons. This makes it a very calorie dense food, and it is also budget friendly as you can find peanut butter for around $2 per jar or less depending on the brand.
Eggs
Jumbo eggs contain about 90 calories each, and are a great source of protein. If you are someone who is trying to gain muscle by eating 4,000 calories per day, you want to make sure you stock up on some eggs.
Have you ever considered getting a few chickens? You can save a lot of money this way and chickens are relatively inexpensive to care for, and you will get free eggs!
Oats
Oats have 51 grams of carbs, 13 grams of protein, 5 grams of fat, and 8 grams of fiber in 1 cup and about 300 calories.
Also, oats are inexpensive. You can pick up some oats at Walmart for $3.98.
Canned tuna
There are 160 calories in a 5 ounce can of tuna. Tuna is also a great source of protein, and is very budget friendly as you can find canned tuna for around a $1 per can or less in most stores.
Tuna is one of the smartest decisions you can make when shopping to reach a 4,000 calorie per day goal.
Greek yogurt
Greek yogurt is a great source of calcium, protein, and also contains probiotics which are great for gut health. A single serving of Greek yogurt can range from 90-170 calories depending on the brand.
You can find Greek yogurt at most stores for around $1.50 per container or less.
Potatoes
There is so much variety when it comes to potatoes, and so many recipe ideas. A small potato contains about 110 calories, and a large potato can have up to twice as many.
Potatoes are also very budget friendly as you can find a 5 pound bag for around $3.
Rice
Rice is a great addition because it is very versatile and calorie dense. A cup of rice contains around 160 calories in a quarter cup dry, and you can find a bag of white rice at Walmart for $1.50 for a 32 ounce bag!
Beans
You want to stock up on some beans because they are also very calorie dense. There are about 330-400 calories in one cup of pinto beans.
There are also many different varieties of beans and there are many different ways to prepare them. they are a great source of protein, fiber, and also contain a lot of antioxidants. There are about 230 calories in a cup of cooked black beans
Cheese
Cheese is full of calcium as well as protein. There are about 100 calories in three cubes of cheddar cheese and 6 grams of protein.
You can find a brick of cheddar cheese at Walmart for around $4-5. If you buy in bulk, you can save even more if you will be using a lot of cheese.
Nuts
Nuts are an excellent source of healthy fats, protein, and also fiber. A quarter cup of almonds has about 210 calories and 6 grams of protein. You can find a bag of almonds at Walmart for around $6-8.
Almonds are a great snack to have on hand, and you can also use them in recipes.
If you don’t like almonds, try a different kind of nut such as pecans or pistachios.
Frozen vegetables
You can’t go wrong with frozen vegetables and the nutrients that they provide. They are super easy to buy in bulk and store in the freezer.
Vegetables will also help to keep you feeling full for longer due to higher water content.
Vegetables contain a wide variety of nutrients that are essential for health.
Some of the more calorie dense vegetables include corn, peas, and carrots. A cup of corn has about 130-160 calories, and a cup of peas has about 160 calories.
You can find bags of frozen vegetables in all grocery stores for relatively cheap at about &1 per bag.
Canned fruits
Canned fruits are delicious, easy to buy in bulk and store, versatile, and calorie dense due to carbohydrate content.
There are many different canned fruits you can buy. For example, in one can of canned peached with heavy syrup, there are about 100 calories in one half cup,.
A big 29 ounce can of these peaches will run you about $2-3 bucks.
If you want to save on carbs, you can get the fruit in light syrup or even sugar free.
Whole grain bread
Stocking up on whole grain bread is a great idea because it is also easy to store. You can refrigerate the bread or even freeze it so that it will last longer.
What can’t you do with bread? Make sandwiches or French toast, the possibilities are endless.
You can get a loaf of bread as low as a dollar each depending on the brand, and if you stock up you will be able to have sandwiches for weeks to come.
Cold Cuts
Lunch meat is a great choice to include in your bulking arsenal because you can make sandwiches with it, include it in recipes, and it is able to be frozen for long periods of time.
There are many different types of lunch meat to choose from, and you can find a variety pack at Walmart for around $10. This will last a little longer than a single pack.
If you choose to go to the deli, ask them if they have any bulk or discounted meats and stock up!
Lean ground beef
Lean ground beef is a healthier option as it contains a lesser percentage of fat, but still can be calorie dense.
A pound of ground beef is on sale most times, you just have to keep your eyes peeled. Ground beef is a great option because it can be frozen for weeks.
Chicken breast
Chicken breast can also be frozen, and is jam packed with protein. One chicken breast contains about 40-45 grams of protein.
You can also buy chicken breast in bulk and freeze them just like any meat. Chicken breast is leaner than ground beef as well if you are worried about fat content.
Fish
While salmon may be a pricier option, you can look for cheaper types and cuts of fish such as tilapia, cod, mackerel and sardines.
While they are not as expensive, they still contain all the benefits that fish offer such as being a great source of protein and omega-3 fatty acids.
You can find these fish at most grocery stores for around $5-7 per pound.
These are some great bulk food options that you can stock your pantry with to save money and time.
Protein Powder
This one is a biggie. Depending on the brand, you can get protein powder for $20-60 and it will last you quite awhile.
If you want to increase your daily amount of protein and increase calories, you can’t go wrong with having a protein shake. Add in some whole milk, and you are consuming an additional amount of protein and calories from the milk as well.
Some protein powder brands are better than others, so if you want a really delicious quality protein, you might have to pay a little bit more, but it still can last a good while.
Some people might think that the cheapest way to eat 4,000 calories a day is by eating fast food.
However, this is not the GREATEST idea. While fast food may be cheap, it is certainly not always budget friendly nor is it healthy over the long term due to the fat content.
So, if you are looking to bulk on a budget, your best bet is to focus on healthier calorie dense foods that are also budget friendly that you can buy in bulk.
However, If I had to choose a fast food restaurant to eat at, I would likely choose McDonalds to be cost effective.
McDonalds is far cheaper than other fast food joints and you can get a meal there for as cheap as $4-5 as compared to Burger King where you would pay almost double if not more.
Why Would Someone Need to Eat 4,000 Calories Per Day?
Not everyone is looking to lose weight and shed body fat, some people need to consume calories in a calorie surplus because they are looking to:
Gain weight overall
Build muscle
Increase their performance and endurance in sports
For someone trying to lose body fat, they will not understand the struggles of someone who is a hard gainer of fat or muscle.
People who are hard gainers try and try for years to gain fat or muscle to no avail, and the only way to accomplish these goals is to consume more calories for energy.
A person trying to bulk on a budget may be able to save money by cooking their meals at home, but they will need to consume more calories than the average person because they are actually trying to gain weight.
For an athletic person who is looking to increase their endurance and performance in their sport, they will be looking to consume more calories to do so.
Did you know that Olympic swimmer Michael Phelps was consuming up to 10,000 calories in one day when he was competing? This might sound insane, but he was expending so much energy swimming that he needed these calories. Look how athletically built he was.
Some people may think that eating 4,000 calories per day is easy, but for someone who is not used to eating that much it can be a daunting task.
Fortunately, there are many high calorie foods that are also budget friendly so you can bulk on a budget without breaking the bank.
How Can I Fit in 4,000 Calories in One Day?
It can be a difficult task to fit in 4,000 calories intake per day. How can you accomplish it? The answer is eating frequently.
You will need to eat every 2-3 hours and also have a meal or snack that is high in calories.
A common question people ask is how many meals should they be eating per day? The answer to this depends on the person, but I would recommend at least 5-6 meals per day, especially if you are trying to increase calories consumed.
If you are someone who is always on the go, then you can also look into getting some high calorie snacks such as peanut butter and jelly sandwiches, protein bars or shakes, yogurt, trail mix, etc.
Another option is to make your own homemade high calorie snacks such as banana bread or energy bars.
Cheap Sample 4,000 Calorie Meal Plan
Here is a cheap by the day 4,000 calorie meal plan guide that you can use to increase your calorie intake without breaking the bank:
Day 1
Breakfast:
-1 cup oatmeal with 2 scoops protein powder, 1 cup whole milk, 1 banana, 4 eggs any way
Snack:
-1 protein shake with 1 cup whole milk
Lunch:
-Tuna salad sandwich on whole wheat bread with 1 cup potato chips
Snack:
-1 cup almonds, 1 peanut butter and jelly sandwich
Dinner:
-8 oz chicken breast, 1 cup white rice, 1 cup broccoli sauteed in 1 tbsp olive oil and seasoning
Snack:
-2 apples, 1 peanut butter and jelly sandwiches, 1 protein shake with 1 cup whole milk
Day 2
Breakfast:
-4 eggs scrambled with ¼ cups shredded cheese, ½ diced onion and green pepper, 3 slices of bacon, 1 slice of toast with margarine
Snack:
-1 protein shake with 1 cup whole milk
Lunch:
-Leftover tuna salad sandwich from yesterday, 1 bag of baby carrots cooked in olive oil
Snack:
-1 cup of Greek yogurt
Dinner:
-4 oz steak, 1 baked potato with butter, 1 small salad with ranch dressing
Snack:
-1 cup grapes, 1 peanut butter and jelly sandwich
Day 3
Breakfast:
-3 pancakes with ¼ cup syrup, 4 eggs scrambled, 2 slices of bacon
Snack:
-1 protein shake with 1 cup whole milk
Lunch:
-Ham and cheese sandwich on whole wheat bread with 1 cup Lay’s Classic Potato Chips
Snack:
-3-4 cubes cheddar cheese
Dinner:
-6 oz salmon, 1 cup quinoa or white rice, 1 cup asparagus, 1 tbsp lemon juice
Snack:
-1 plum, 1 cup cottage cheese
Day 4
Breakfast:
-Fruit smoothie made with 2 scoops protein powder, 1 cup spinach, 1 cup whole milk, 1 banana
-4 eggs cooked any way
Snack:
-1 protein shake with 1 cup whole milk
Lunch:
-Turkey and cheese sandwich on whole wheat bread with 1 cup Lay’s Classic Potato Chips
Snack:
-1 protein shake with 1 cup whole milk
Dinner:
-Spaghetti with meat sauce (homemade or jarred), 2 garlic breadstick, 1 small salad with olive oil and vinegar dressing
Snack:
-1 apple, 1 muffin (homemade or store bought)
Day 5
Breakfast:
-1 cup oatmeal with 2 scoops protein powder, 1 cup whole milk, 1 strawberry jam on whole wheat toast
-4 eggs prepared any way
Snack:
-1 protein shake with 1 cup whole milk
Lunch:
-Peanut butter and jelly sandwich on whole wheat bread with 1 cup grapes
Snack:
-1 can peaches in syrup (light or heavy)
Dinner:
-8 oz chicken breast, 1 sweet potato with toppings (if you want toppings), 1 cup green beans cooked in 1 tbsp olive oil
Snack:
-2 clementines, 1 cup yogurt
Day 6
Breakfast:
-4 eggs scrambled with ¼ cups shredded cheese, ½ diced onion and green pepper, 3 slices of bacon, 1 slice of toast with margarine and jelly or jam
Snack:
-1 protein shake with 1 cup of whole milk
Lunch:
-Tuna salad sandwich on whole wheat bread with 1 cup Lay’s Classic Potato Chips
Snack:
-1 can canned fruit of choice
Dinner:
-4 oz steak, 1 baked potato with butter, 1 small salad with ranch dressing
Snack:
-1 cup blueberries, 1 cup of cottage cheese
Day 7
Breakfast:
-3 pancakes with ¼ cup syrup, 2 eggs scrambled, 2 slices of bacon
Snack:
-1 protein shake prepared with 1 cup whole milk
Lunch:
-Leftover spaghetti from yesterday, 2 garlic breadsticks, small salad with ranch
Snack:
-3 cubes of cheddar cheese
Dinner:
-6 oz salmon, 1 cup quinoa or white rice, 1 cup asparagus in 1 tbsp lemon juice and 1 tbsp olive oil
Snack:
-1 plum or apple, 1 cup cottage cheese
As you can see from this cheap 4,000 calorie meal plan, it is possible to increase your calorie intake without spending a lot of money. By focusing on budget friendly foods and by adding in calorie dense snacks, you will be able to hit that goal in an easier way.
You can switch up this plan in any way that you want to, it is just a guide to show the types of foods you can eat as well as frequency.
Last Words
If you are looking to increase your calorie intake to 4,000 calories in order to gain weight, bulk, or increase endurance and performance for sports but also save money, the best way is to buy foods that are very calorie dense while still being relatively healthy, and also to buy them in bulk.
It is very easy to just load up on junk food, desserts, and fast food, but are you really going to be hitting your protein goals and also keeping things relatively healthy? Likely not.
So, focus on buying things like peanut butter, protein powder, whole milk, olive oil, tuna, chicken breast, steak, quinoa, eggs, bacon, and so on. These things provide greater nutritional value than candy bars and cake.
Also consider making your own meals at home as this can be a very cost effective way to increase your calorie intake while still eating relatively healthy foods.
You will be able to save more money cooking your own meals and meal prepping with bulk bought foods than eating out for every meal.
