Gaining & Losing Weight
Muscle Weight-Gain Program: 2300-Calorie Meal Plan
| REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 2300-CALORIE MEAL PLAN: DAY 5 | |||||
| 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 5 MEAL PLAN | |||||
| Meal: Breakfast | Allowances | Sample Meal: Egg-White Omelet | Amount | Actual Meal Eaten | Actual Allowances |
| 2 VLM | Egg Whites | 4 whites | |||
| 1 NSV | Sauteed Spinach, Onions, Red Bell Peppers | 1/2 cup | |||
| 2 Fat | Olive Oil | 2 tsp. | |||
| 2 G&S | Whole Wheat Flour Bread | 2 slices | |||
| 2 Fruit | Fruit of Choice | 8 oz. or 1 cup | |||
| 1 NFM | Low-Fat (1%) or Non-Fat Milk, Soy Milk | 1 cup | |||
| Meal: Snack | Allowances | Sample Meal: Crackers with Hummus and Apricots | Amount | Actual Meal Eaten | Actual Allowances |
| 1 G&S | Low-Fat Whole Wheat Crackers | 4 (1 oz.) crackers | |||
| 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 | |||
| 2 Fat | Low-Fat Dressing | 4 Tbsp. | |||
| Meal: Snack | Allowances | Sample Meal: Yogurt with Fruit | 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 | |||
| 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. | |||
| 1 Fruit | Fruit of Choice | 4 oz. or 1/2 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 | |||
