GAINING & LOSING WEIGHT

Muscle Weight-Gain Program: 2600-Calorie Meal Plan

REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2600-CALORIE MEAL PLAN: DAY 5
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 5 MEAL PLAN
Meal: Breakfast Allowances Sample Meal: Egg-White Omelet Amount Actual Meal Eaten Actual Allowances
3 VLM Egg Whites 6 whites
2 NSV Sauteed Spinach, Onions, Red Bell Peppers 1 cup
2 Fat Olive Oil 2 tsp.
1 Fruit Fruit of Choice 4 oz. or 1/2 cup
2 G&S Whole Wheat Flour Bread 2 slices
1 NFM Low-Fat (1%) or Non-Fat Milk, Soy Milk 1 cup
Meal: Snack Allowances Sample Meal: Crackers with Hummus, Cheese, and Apricots Amount Actual Meal Eaten Actual Allowances
1 G&S Low-Fat Whole Wheat Crackers 4 (1 oz.) crackers
1 VLM Low-Fat or Fat-Free Cheese 1 oz.
1 Fat, 1 G&S Hummus 1/3 cup
2 Fruit Dried Apricots 10 halves
Meal: Lunch Allowances Sample Meal: Chicken Tacos Amount Actual Meal Eaten Actual Allowances
2 G&S Corn Tortillas 2 tortillas (5-inch across)
4 VLM Chicken Breast (Grilled, Baked, or Broiled) 4 oz.
1 VLM Low-Fat or Fat-Free Cheese 1 oz.
2 NSV Mixed Non-Starchy Vegetables 2 cups
1 G&S Beans / Corn 1/2 cup
2 Fat Low-Fat Dressing 4 Tbsp.
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.
2 Fruit Fruit of Choice 8 oz. or 1 cup
2 Fat Almonds 12
Meal: Dinner Allowances Sample Meal: Hamburger Amount Actual Meal Eaten Actual Allowances
2 G&S Whole Wheat Flour Bread 2 slices
1 NSV Lettuce, Tomatoes, Onion, Sprouts Slices
3 VLM Extra-Lean Ground Beef or Ground Turkey (4% or 5% fat) 3 oz.
1 VLM Low-Fat or Fat-Free Cheese 1 oz.
1 NSV Steamed Broccoli, Cauliflower, Kale 1/2 cup
2 Fat Olive Oil 2 tsp.
Meal: Snack Allowances Sample Meal: Yogurt, Fruit, and Cereal 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
1 G&S High-Fiber Cereal 3/4 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