This sample weight gain meal plan can be used by women or men, the calories just may need to differ. Obviously each person is unique, so this is to serve merely as a guideline.
Sample Weight Gain Meal Plan for Women and Men
Meal 1
4 whole grain frozen waffles topped with 1 TBS pure maple syrup 1/2 cup low-fat cottage cheese with 1 cup berries 1 cup green tea
450 calories, 25 g protein, 75 g carbs, 6 g fat
or
2 Egg Muffin Sandwich: (cook 2 pieces Canadian bacon, 2 jumbo eggs over easy and toast 2 whole wheat English muffins). Layer ingredients between muffins. 1 orange
450 calories, 35 g protein, 65 g carbs, 6 g fat
Snack
1 cup nonfat, plain yogurt mixed with 1 cup low fat cottage cheese, 1 cup black seedless grapes and 1 banana with 1 TBS ground flax seed
410 calories, 43 g protein, 45 g carbs, 8 g fat
Meal 2
4 oz grilled chicken with 1 sweet potato and 1 cup steamed broccoli
1 cup skim milk
500 calories, 40 g protein, 57 g carbs, 4 g fat
or
Triple decker: 3 slices whole wheat bread with 2 TBS natural peanut butter and 1 whole banana. Spread peanut butter evenly on two slices, divide banana between slices and layer
1 cup skim milk
445 calories, 25 g protein, 71 g carbs, 16 g fat
Snack
Favorite MRP made with 1 cup frozen fruit, skim milk and 1 TBS flax oil. Blend to desired consistency 400 calories, 40 g protein, 40 g carbs, 14 g fat
Meal 3
Large tossed spinach salad with a variety of vegetables, 2 cups red grapes, and 1 can of tuna fish
1 TBS sesame oil, soy sauce to taste and grated ginger
400 calories, 45 g protein, 50 g carbs, 14 g fat
or
Dinner Omelet: 2 whole eggs, 4 egg whites, with mixed veggies, 3 oz chopped turkey bacon and 2 TBS low-fat cheese
2 large oranges
1 cup green tea
400 calories, 35 g protein, 50 g carbs, 15 g fat
Snack
Oatmeal pudding (in a blender, blend1/2 cup raw oats, 1/2 cup cottage cheese, sprinkle raisins and walnuts and 1 scoop protein
powder. Add water until consistency is like a thick pudding).
400 calories, 40 g protein, 40 g carbs, 6 g fat
* When using canned fruit, always purchase fruit that’s canned in its own juice
By: Christopher Mohr
Courtesy Bodybuilding.com
