Gaining & Losing Weight
Muscle Weight-Gain Program: 2600-Calorie Meal Plan
Photo Credit: Nicolas Smith
| REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2600-CALORIE MEAL PLAN: DAY 3 | |||||
| 2600-CALORIE MEAL PLAN GUIDELINES | |||||
| Macronutrient Distribution | Carbohydrates (grams) | Protein (grams) | Fats (grams) | ||
| Carbohydrates (50%), Protein (25%), Fat (25%) | 331 grams | 155 grams | 72 grams | ||
| DAY 3 MEAL PLAN | |||||
| Meal: Breakfast | Allowances | Sample Meal: Oatmeal | Amount | Actual Meal Eaten | Actual Allowances |
| 2 G&S | Cooked Oatmeal | 1 cup | |||
| 2 Fruit | Raisins | 4 Tbsp. | |||
| 1 NFM | Low-Fat (1%) or Fat-Free Milk, Soy Milk | 1 cup | |||
| 1 Fat | Flaxseed Meal | 2 Tbsp. | |||
| Meal: Snack | Allowances | Sample Meal: Protein Shake | Amount | Actual Meal Eaten | Actual Allowances |
| 2.5 G&S, 4 VLM | CytoGainer Powder | 2 scoops | |||
| 1 NFM | Low-Fat (1%) or Non-Fat Milk, Soy Milk | 1 cup | |||
| Meal: Lunch | Allowances | Sample Meal: Pita Pocket | Amount | Actual Meal Eaten | Actual Allowances |
| 2 G&S | Whole Wheat Flour Pita Bread | 1 pita | |||
| 1 NSV | Lettuce, Tomatoes, Sprouts | Slices | |||
| 3 VLM | Fish or Turkey Breast with Non-Fat Mayonnaise | 3 oz. | |||
| 1 VLM | Low-Fat or Fat-Free Cheese | 1 oz. | |||
| 2 Fat | Avocado | 4 Tbsp. | |||
| 1 Fruit | Dried Apples | 4 rings | |||
| Meal: Snack | Allowances | Sample Meal: Fruit, Cheese, Almonds, and Carrots | Amount | Actual Meal Eaten | Actual Allowances |
| 1 Fruit | Fruit of Choice | 4 oz. or 1/2 cup | |||
| 2 VLM | Low-Fat or Fat-Free Cheese | 2 oz. | |||
| 2 Fat | Almonds | 12 | |||
| 1 NSV | Baby Carrots | 1 cup | |||
| Meal: Dinner | Allowances | Sample Meal: Pasta Bolognese | Amount | Actual Meal Eaten | Actual Allowances |
| 3 G&S | Whole Wheat Pasta | 1.5 cups | |||
| 2 NSV | Low-Fat Marinara Sauce | 1/2 cup | |||
| 4 VLM | Extra-Lean Ground Beef or Ground Turkey (4% or 5% Fat) | 4 oz. | |||
| 2 NSV | Steamed Broccoli, Cauliflower, Kale | 1 cup | |||
| 3 Fat | Olive Oil | 1 Tbsp. | |||
| Meal: Snack | Allowances | Sample Meal: Yogurt with Fruit | Amount | Actual Meal Eaten | Actual Allowances |
| 1 NFM, 1 Sugar | Lite, Fat-Free Yogurt with Flavor/Fruit Added | 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 | |||
