GAINING & LOSING WEIGHT

Muscle Weight-Gain Program: 2600-Calorie Meal Plan

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