Gaining & Losing Weight
Muscle Weight-Gain Program: 2800-Calorie Meal Plan
Photo Credit: Nicolas Smith
| REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2800-CALORIE MEAL PLAN: DAY 6 | |||||
| 2800-CALORIE MEAL PLAN GUIDELINES | |||||
| Macronutrient Distribution | Carbohydrates (grams) | Protein (grams) | Fats (grams) | ||
| Carbohydrates (50%), Protein (25%), Fat (25%) | 361 grams | 172 grams | 75 grams | ||
| DAY 6 MEAL PLAN | |||||
| Meal: Breakfast | Allowances | Sample Meal: Oatmeal | Amount | Actual Meal Eaten | Actual Allowances |
| 2 G&S | Cooked Oatmeal | 1 cup | |||
| 1 Fruit | Dried Blueberries | 1/4 cup | |||
| 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 Protein | 2 scoops | |||
| 1 NFM | Low-Fat (1%) or Non-Fat Milk, Soy Milk | 1 cup | |||
| Meal: Lunch | Allowances | Sample Meal: Tuna or Turkey Delite Sandwich | Amount | Actual Meal Eaten | Actual Allowances |
| 4 G&S | Whole Wheat Flour Bagel | 1 (4 oz.) | |||
| 1 NSV | Tomatoes, Lettuce, Onions, Sprouts | Slices | |||
| 4 VLM | Tuna or Turkey with Fat-Free Mayonnaise | 4 oz. | |||
| 1 VLM | Low-Fat or Fat-Free Cheese | 1 oz. | |||
| 2 Fat | Avocado | 4 Tbsp. | |||
| 2 NSV | Mixed Non-Starchy Vegetables | 2 cups | |||
| 2 Fat | Low-Fat Dressing | 4 Tbsp. | |||
| 2 Fruit | 100% Fruit Juice of Choice | 1 cup | |||
| Meal: Snack | Allowances | Sample Meal: Yogurt with Fruit and Almonds | 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 | |||
| 3 Fat | Almonds | 18 | |||
| Meal: Dinner | Allowances | Sample Meal: Chicken and Baked Potato | Amount | Actual Meal Eaten | Actual Allowances |
| 2 G&S | Baked Potato | 6 oz. or 1 cup | |||
| 6 VLM | Chicken Breast (Grilled, Baked, or Broiled) | 6 oz. | |||
| 2 NSV | Steamed Asparagus, Zuccini | 1 cup | |||
| 2 Fat | Olive Oil | 2 tsp. | |||
| 2 Fruit | Orange Juice | 1 cup | |||
| 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 | |||
