CategoriesMass Gain
By

3000 Calories

(Download Meal Plan)

Breakfast (800 calories)

Option 1:

  • 2 cups of cooked oatmeal
  • 1 scoop of whey protein powder
  • 1 medium banana, sliced
  • 1 tablespoon of honey
  • 1 cup of low-fat milk

Option 2:

  • 2 slices of whole grain toast
  • 2 whole eggs + 2 egg whites, scrambled
  • 2 slices of turkey bacon
  • 1 small avocado, sliced
  • 1 medium orange
  • 1 cup of low-fat milk

Snack (400 calories)

Option 1:

  • 1 medium apple
  • 1/4 cup of almonds
  • 1 scoop of whey protein powder mixed with water

Option 2:

  • 1 medium banana
  • 1/2 cup of low-fat cottage cheese
  • 1 tablespoon of honey

Lunch (800 calories)

Option 1:

  • 2 slices of whole grain bread
  • 8 oz. of grilled chicken breast
  • 2 slices of bacon
  • 1/2 avocado
  • 2 slices of tomato
  • 2 slices of red onion
  • 1 tablespoon of mayo
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 8 oz. of grilled salmon
  • 1/2 cup of sliced avocado
  • 1/2 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Pre-Workout Snack (300 calories)

Option 1:

  • 1 small apple
  • 2 tablespoons of almond butter

Option 2:

  • 1 small banana
  • 1 scoop of whey protein powder mixed with water

Post-Workout Shake (500 calories)

Option 1:

  • 2 scoops of whey protein powder
  • 1 banana
  • 1 cup of low-fat milk
  • 1 tablespoon of honey
  • 1 cup of frozen mixed berries

Option 2:

  • 2 scoops of whey protein powder
  • 1 cup of frozen mixed berries
  • 1 cup of low-fat milk
  • 2 tablespoons of almond butter

Dinner (800 calories)

Option 1:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed broccoli
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Option 2:

  • 8 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Bedtime Snack (300 calories)

Option 1:

  • 1 cup of low-fat cottage cheese
  • 1/4 cup of sliced almonds

Option 2:

  • 1 cup of low-fat Greek yogurt
  • 1/2 cup of mixed berries
  • 1 tablespoon of honey

Total Calories: 3000

Remember, this is just a sample meal plan, and you should adjust it to fit your specific needs and preferences. Also, make sure to consult with a healthcare professional before making any significant changes to your diet.

CategoriesMass Gain
By

2800 Calories

(Download Meal Plan)

Breakfast (800 calories)

Option 1:

  • 2 whole grain waffles
  • 2 tablespoons of peanut butter
  • 1 banana, sliced
  • 1 cup of low-fat milk

Option 2:

  • 2 slices of whole grain toast
  • 2 whole eggs + 2 egg whites, scrambled
  • 2 slices of turkey bacon
  • 1 small avocado, sliced
  • 1 medium orange
  • 1 cup of low-fat milk

Snack (400 calories)

Option 1:

  • 1 medium apple
  • 1/4 cup of almonds
  • 1 scoop of whey protein powder mixed with water

Option 2:

  • 1 medium banana
  • 1/2 cup of low-fat cottage cheese
  • 1 tablespoon of honey

Lunch (800 calories)

Option 1:

  • 2 slices of whole grain bread
  • 8 oz. of grilled chicken breast
  • 2 slices of bacon
  • 1/2 avocado
  • 2 slices of tomato
  • 2 slices of red onion
  • 1 tablespoon of mayo
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 8 oz. of grilled salmon
  • 1/2 cup of sliced avocado
  • 1/2 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Pre-Workout Snack (300 calories)

Option 1:

  • 1 small apple
  • 2 tablespoons of almond butter

Option 2:

  • 1 small banana
  • 1 scoop of whey protein powder mixed with water

Post-Workout Shake (500 calories)

Option 1:

  • 2 scoops of whey protein powder
  • 1 banana
  • 1 cup of low-fat milk
  • 1 tablespoon of honey
  • 1 cup of frozen mixed berries

Option 2:

  • 2 scoops of whey protein powder
  • 1 cup of frozen mixed berries
  • 1 cup of low-fat milk
  • 2 tablespoons of almond butter

Dinner (800 calories)

Option 1:

  • 8 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed broccoli
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Option 2:

  • 8 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Bedtime Snack (300 calories)

Option 1:

  • 1 cup of low-fat cottage cheese
  • 1/4 cup of sliced almonds

Option 2:

  • 1 cup of low-fat Greek yogurt
  • 1/2 cup of mixed berries
  • 1 tablespoon of honey

Total Calories: 2800

Remember, this is just a sample meal plan, and you should adjust it to fit your specific needs and preferences. Also, make sure to consult with a healthcare professional before making any significant changes to your diet.

CategoriesMass Gain
By

2500 Calories

(Download Meal Plan)

Breakfast (700 calories)

Option 1:

  • 2 slices of whole grain toast
  • 2 whole eggs + 2 egg whites, scrambled
  • 2 turkey sausage patties
  • 1 small avocado, sliced
  • 1 medium orange
  • 1 cup of low-fat milk

Option 2:

  • 1 cup of cooked oatmeal
  • 1 tablespoon of almond butter
  • 1/2 cup of mixed berries
  • 1 scoop of whey protein powder
  • 1 cup of low-fat milk

Snack (400 calories)

Option 1:

  • 1 medium apple
  • 1/4 cup of almonds
  • 1 scoop of whey protein powder mixed with water

Option 2:

  • 1 medium banana
  • 1/2 cup of low-fat cottage cheese
  • 1 tablespoon of honey

Lunch (700 calories)

Option 1:

  • 2 slices of whole grain bread
  • 6 oz. of grilled chicken breast
  • 2 slices of bacon
  • 1/4 avocado
  • 1 slice of tomato
  • 1 slice of red onion
  • 1 tablespoon of mayo
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small bag of baby carrots

Option 2:

  • 2 cups of mixed greens
  • 6 oz. of grilled salmon
  • 1/4 cup of sliced avocado
  • 1/4 cup of cherry tomatoes
  • 2 tablespoons of balsamic vinaigrette
  • 1 small whole grain roll
  • 1 small orange

Pre-Workout Snack (200 calories)

Option 1:

  • 1 small apple
  • 1 tablespoon of peanut butter

Option 2:

  • 1 small banana
  • 1 scoop of whey protein powder mixed with water

Post-Workout Shake (400 calories)

Option 1:

  • 1 scoop of whey protein powder
  • 1 banana
  • 1 cup of low-fat milk
  • 1 tablespoon of honey

Option 2:

  • 1 scoop of whey protein powder
  • 1 cup of frozen mixed berries
  • 1 cup of low-fat milk
  • 1 tablespoon of almond butter

Dinner (600 calories)

Option 1:

  • 6 oz. of grilled sirloin steak
  • 1 cup of roasted sweet potatoes
  • 1 cup of steamed green beans
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Option 2:

  • 6 oz. of grilled chicken breast
  • 1 cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
  • 1 small whole grain roll

Bedtime Snack (200 calories)

Option 1:

  • 1 cup of low-fat cottage cheese
  • 1/4 cup of sliced almonds

Option 2:

  • 1 cup of low-fat Greek yogurt
  • 1/2 cup of mixed berries
  • 1 tablespoon of honey

Total Calories: 2500

Keep in mind that this is just a sample meal plan, and it’s important to adjust it to fit your specific needs and preferences. Also, make sure to consult with a healthcare professional before making any significant changes to your diet.