GAINING & LOSING WEIGHT

Muscle Weight-Gain Program: 2600-Calorie Meal Plan

REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2600-CALORIE MEAL PLAN: DAY 4
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 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: Crackers with Cheese and Fruit 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
5 VLM Chicken Breast (Grilled, Baked, or Broiled) 5 oz.
3 G&S Beans / Peas 1.5 cups
2 Fat Walnut Halves 8 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 Pistachios Amount Actual Meal Eaten Actual Allowances
1 NFM, 1 Sugar Lite, Fat-Free Yogurt with Flavor/Fruit Added 6 oz.
2 Fruit Fruit of Choice 8 oz. or 1 cup
1 Fat Pistachios 15
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 and Almonds Amount Actual Meal Eaten Actual Allowances
1 NFM Lite, Fat-Free, Plain Yogurt 6 oz.
2 Fat Almonds 12
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