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Muscle Weight-Gain Program: 2300-Calorie Meal Plan

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REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2300-CALORIE MEAL PLAN: DAY 4
Muscle Weight-Gain Program Overview Muscle Weight-Gain Program Support Forum Day 1 Meal Plan Day 2 Meal Plan Day 3 Meal Plan Day 4 Meal Plan Day 5 Meal Plan Day 6 Meal Plan Day 7 Meal Plan
2300-CALORIE MEAL PLAN GUIDELINES
Macronutrient Distribution			Carbohydrates (grams)	Protein (grams)	Fats (grams)
Carbohydrates (50%), Protein (25%), Fat (25%)			301 grams	138 grams	60 grams
DAY 4 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Cereal	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	High-Fiber Cereal	1.5 cups
	2 Fruit	Raisins	4 Tbsp.
	1 NFM	Low-Fat (1%) or Non-Fat Milk or Soy Milk	1 cup
	1 Fat	Flaxseed Meal	2 Tbsp.
Meal: Snack	Allowances	Sample Meal: Yogurt, Fruit, and Crackers	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Low-Fat Whole Wheat Crackers	8 (2 oz.) crackers
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
Meal: Lunch	Allowances	Sample Meal: Salad	Amount	Actual Meal Eaten	Actual Allowances
	2 NSV	Mixed Non-Starchy Vegetables	2 cups
	4 VLM	Chicken Breast (Grilled, Baked, or Broiled)	4 oz.
	2 G&S	Beans / Peas	1 cup
	1 Fat	Walnut Halves	4 halves
	2 Fat	Low-Fat Dressing	4 Tbsp.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
Meal: Snack	Allowances	Sample Meal: Yogurt, Fruit, and Almonds	Amount	Actual Meal Eaten	Actual Allowances
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
	2 Fruit	Fruit of Choice	8 oz. or 1 cup
	2 Fat	Almonds	12
Meal: Dinner	Allowances	Sample Meal: Pork and Couscous	Amount	Actual Meal Eaten	Actual Allowances
	3 G&S	Whole Wheat Couscous	1.5 cups
	5 VLM	Extra-Lean Pork (Baked, Grilled, or Broiled)	5 oz.
	2 NSV	Roasted Eggplant, Carrots, Celery	1 cup
	2 Fat	Olive Oil	2 tsp.
Meal: Snack	Allowances	Sample Meal: Yogurt with Fruit	Amount	Actual Meal Eaten	Actual Allowances
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
FOOD GROUP KEY
Abbreviation		Food Group		Details: Foods and Serving Sizes
G&S		Grains and Starches		G&S Overview
Fruit		Fruits		Fruits Overview
NFM		Milks and Soy Milks		NFM Overview
NSV		Non-Starchy Vegetables		NSV Overview
LM and VLM		Lean Meats and Very Lean Meats (Includes Vegetarian Options)		LM and VLM Overview
Fats		Fats		Fats Overview

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