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Muscle Weight-Gain Program: 3100-Calorie Meal Plan

Day: 1 2 3 4 5 6 7

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Photo Credit: Nicolas Smith

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REALJOCK.COM MUSCLE WEIGHT-GAIN PROGRAM: 3100-CALORIE MEAL PLAN: DAY 7
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
3100-CALORIE MEAL PLAN GUIDELINES
Macronutrient Distribution			Carbohydrates (grams)	Protein (grams)	Fats (grams)
Carbohydrates (50%), Protein (25%), Fat (25%)			391 grams	189 grams	88 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
	3 Fat	Olive Oil	1 Tbsp.
	2 G&S	Whole Wheat Flour Bread	2 slices
	2 Sugar	Jam	2 Tbsp.
	1 NFM	Low-Fat (1%) or Non-Fat Milk or Soy Milk	1 cup
Meal: Snack	Allowances	Sample Meal: Protein Shake	Amount	Actual Meal Eaten	Actual Allowances
	2.5 G&S, 4 VLM	CytoGainer Powder	1.5 oz.
	1 NFM	Low-Fat (1%) or Non-Fat Milk, Soy Milk	1 cup
	1 HFM	Peanut Butter	1 Tbsp.
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.
	2 Fruit	Orange Juice	1 cup
Meal: Snack	Allowances	Sample Meal: Cottage Cheese with Dried Apricots and Pistachios	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
	1 Fat	Pistachios	15
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 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.
	2 Fruit	Orange Juice	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.
	1 Fruit	Fruit of Choice	4 oz. or 1/2 cup
	3 Fat	Almonds	18
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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