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Muscle Weight-Gain Program: 2300-Calorie Meal Plan

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REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2300-CALORIE MEAL PLAN: DAY 3
Muscle Weight-Gain Program Overview Muscle Weight-Gain Program Support Forum Day 1 Meal Plan Day 2 Meal Plan Day 3 Meal Plan Day 4 Meal Plan Day 5 Meal Plan Day 6 Meal Plan Day 7 Meal Plan
2300-CALORIE MEAL PLAN GUIDELINES
Macronutrient Distribution			Carbohydrates (grams)	Protein (grams)	Fats (grams)
Carbohydrates (50%), Protein (25%), Fat (25%)			301 grams	138 grams	60 grams
DAY 3 MEAL PLAN
Meal: Breakfast	Allowances	Sample Meal: Oatmeal	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Cooked Oatmeal	1 cup
	2 Fruit	Raisins	4 Tbsp.
	1 NFM	Low-Fat (1%) or Fat-Free Milk, Soy Milk	1 cup
	1 Fat	Flaxseed Meal	2 Tbsp.
Meal: Snack	Allowances	Sample Meal: Yougurt, Fruit, and Crackers	Amount	Actual Meal Eaten	Actual Allowances
	1 NFM	Lite, Fat-Free, Plain Yogurt	6 oz.
	1 G&S	Low-Fat Whole Wheat Crackers	4 (1 oz.) crackers
	2 Fruit	Fruit of Choice	8 oz. or 1 cup
Meal: Lunch	Allowances	Sample Meal: Pita Pocket	Amount	Actual Meal Eaten	Actual Allowances
	2 G&S	Whole Wheat Flour Pita Bread	1 pita
	1 NSV	Lettuce, Tomatoes, Sprouts	Slices
	4 VLM	Fish or Turkey Breast with Non-Fat Mayonnaise	4 oz.
	2 Fat	Avocado	4 Tbsp.
	1 Fruit	Dried Apples	4 rings
Meal: Snack	Allowances	Sample Meal: Fruit, Cheese, Almonds, and Carrots	Amount	Actual Meal Eaten	Actual Allowances
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
	2 VLM	Low-Fat or Fat-Free Cheese	2 oz.
	2 Fat	Almonds	12
	1 NSV	Baby Carrots	1 cup
Meal: Dinner	Allowances	Sample Meal: Pasta Bolognese	Amount	Actual Meal Eaten	Actual Allowances
	4 G&S	Whole Wheat Pasta	2 cups
	2 NSV	Low-Fat Marinara Sauce	1/2 cup
	4 VLM	Extra-Lean Ground Beef or Ground Turkey (4% or 5% Fat)	4 oz.
	2 NSV	Steamed Broccoli, Cauliflower, Kale	1 cup
	2 Fat	Olive Oil	2 tsp.
Meal: Snack	Allowances	Sample Meal: Yogurt with Fruit	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
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

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