GAINING & LOSING WEIGHT

Muscle Weight-Gain Program: 2600-Calorie Meal Plan

REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2600-CALORIE MEAL PLAN: DAY 7
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 7 MEAL PLAN
Meal: Breakfast Allowances Sample Meal: Frittata Amount Actual Meal Eaten Actual Allowances
4 VLM Egg Substitute 1 cup
1 NSV Sauteed Onions, Mushrooms, Tomatoes 1/2 cup
1 G&S Diced Potato 3 oz. or 1/2 cup
2 Fat Olive Oil 2 tsp.
2 G&S Whole Wheat Flour Bread 2 slices
1 Fruit Fruit of Choice 4 oz. or 1/2 cup
1 NFM Low-Fat (1%) or Non-Fat Milk or Soy Milk 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.
2 Fruit Fruit of Choice 8 oz. or 1 cup
2 Fat Almonds 12
Meal: Lunch Allowances Sample Meal: Cheese Sandwich and Soup Amount Actual Meal Eaten Actual Allowances
2 G&S Whole Wheat Flour Bread 2 slides
2 VLM Low-Fat or Fat-Free Cheese 2 oz.
2 NSV Low-Fat Tomato Soup 1 cup
2 NSV Mixed Non-Starchy Vegetables 2 cups
2 Fat Low-Fat Dressing 4 Tbsp.
1 Fruit Fruit of Choice 4 oz. or 1/2 cup
Meal: Snack Allowances Sample Meal: Cottage Cheese with Dried Apricots Amount Actual Meal Eaten Actual Allowances
2 VLM Low-Fat (1%) or Fat-Free Cottage Cheese 1/2 cup
2 Fruit Dried Apricots 10 Halves
Meal: Dinner Allowances Sample Meal: Burrito Amount Actual Meal Eaten Actual Allowances
1 G&S Low-Fat, Low-Carb, Whole Wheat Tortilla 1 (10-inch across)
4 VLM Chicken Breast (Grilled, Baked, or Broiled) 4 oz.
1 VLM Low-Fat or Fat-Free Cheese 1 oz.
1 NSV Salsa 1/2 cup
2 G&S Brown Rice, Cooked 1 cup
2 G&S, 2 VLM Black Beans 1 cup
2 Fat Avocado 4 Tbsp.
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.
1 Fruit Fruit of Choice 4 oz. or 1/2 cup
2 Fat Almonds 12
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