6 cups rice
16 oz meat (raw weight)
4 eggs
2 tbsp peanut butter
2 apples
2 bananas
2 tbsp olive oil
That’s 3000 clean calories (380c, 98f, 153p). That can be $3-$5 dollars a day total.
You can use that as a baseline and go from there. If you need 4000 calories, just make one extra shake a day with milk, yogurt, oatmeal, peanut butter, and some nuts/seeds. You can get to 4000 EASY.