Trapped in a muscle mass-building plateau? Coupled with a regular workout regimen, this meal plan will transform you into a hard gainer in no time.
Workout Day Meal Plan
Breakfast (Meal 1)
1 ½ cups old fashioned oatmeal (120g), measured uncooked
1 cup egg whites
2 omega-3 whole eggs
1 tbsp all-natural peanut butter
Mid-Morning (Meal 2)
2 cups low-fat cottage cheese
1 cup berry of choice (strawberries, blueberries, raspberries)
Lunch (Meal 3)
2 slices Ezekiel 4:9 bread
6 oz turkey breast (deli sliced, not packaged)
Large leaf spinach, unlimited
½ tomato, medium
Mustard, unlimited
1 small sweet potato (150g), measured uncooked
Midday (Meal 4)
Pre-workout
½ large banana
4 small strawberries
1 scoop whey isolate protein of choice
Post-workout
50g fast-digesting carb*
1 ½ scoops whey isolate protein of choice
Meal 5 (Dinner)
8 oz lean-fat trimmed pork chop
1 tbsp organic virgin coconut oil
400g acorn squash, measured uncooked
340g (usually one steam bag) green veggie of choice**
Meal 6 (Late-Night Snack)
8 oz nonfat Oikos Greek yogurt, vanilla or plain
1 tbsp all-natural peanut butter
1 tbsp sugar-free chocolate syrup
10 almonds, crushed
Nutrient Breakdown
Calories: 3,040
Carbs: 323g
Fiber: 60g
Protein: 271g
Total Fat: 78g
Sat. Fat: 28g
Rest Day Meal Plan
Breakfast (Meal 1)
1 cup old-fashioned oatmeal (80g), measured uncooked
¾ cup egg whites
4 omega-3 whole eggs
1 tbsp virgin coconut oil
Mid-Morning (Meal 2)
2 cups low-fat cottage cheese
4 tbsp salsa
1 scoop whey protein isolate of choice
Lunch (Meal 3)
2 slices Ezekiel 4:9 bread
6 oz turkey breast (deli sliced, not packaged)
Large leaf spinach, unlimited
½ tomato, medium
Mustard, unlimited
Midday (Meal 4)
2 mozzarella sticks
6 oz deli chicken or turkey breast (deli sliced, not packaged), wrapped around cheese
Meal 5 (Dinner)
8 oz salmon, fillet or packaged
1 tbsp extra-virgin olive oil
16 oz California Medley Mix, one large frozen bag
75g sweet potato, measured uncooked
Meal 6 (Late Night Snack)
10 oz nonfat Oikos Greek yogurt, vanilla or plain
1 tbsp all-natural peanut butter
1 tbsp sugar-free chocolate syrup
10 almonds, crushed
Nutrient Breakdown
Calories: 3,000
Carbs: 210g
Fiber: 35g
Protein: 305g total
Fat: 112g
Sat.: Fat 40g
*Options: white baked potato, white rice, instant oatmeal, rice cakes, white bread (nonfat), bagels, cereals (nonfat)
**Options: broccoli, asparagus, green beans, broccoli/cauliflower mix, cauliflower