Weight Gain Meal Plan: Part 1.

This month I'm going to change the format of my column, as there has been a tremendous amount
of reader feedback with one common question: How do I pack on mass? Find out here in this
sample weight gain meal plan...

There has been a tremendous amount of reader feedback with one common question:
"How do I pack on mass?" Since I unfortunately can't outline individual plans for each
reader who emails me, I thought I'd give a full week meal plan that will at least give you
some ideas on how to get through the work week. I will continue to do this throughout
the upcoming weeks and will intermix these plans with some ideas for weight loss too.
Good luck!

Eating 4000 calories each day may make you feel like a bear that is getting ready to
hibernate during the winter, but when you build serious muscle than when the small
amount of fat storage that comes along with gaining extreme muscle can be hidden
underneath your winter clothes. Keep your eye on that mirror; there's no better way to
monitor your gains.

DAY 1
BREAKFAST:

1.5 cups raw oatmeal

1 cup skim milk

1/2 cup dried cranberries or raisins

1 TBS flax oil (cinnamon flavored flax oil works well with oatmeal too)

750 calories, 35 g protein, 90 g carbs, 18 g fat

MIDMORNING SNACK:

1 cup skim milk

1 large piece of fruit with 1 TBS natural peanut butter

1 low-fat mozzarella stick

500 calories, 30 g protein, 30 g carbs, 18 g fat

LUNCH:

2 cups egg salad on 2 whole wheat pitas

1 banana

600 calories; 74 g protein, 16 g carbs, 30 g fat

AFTERNOON SNACK:

1 cup low-fat vanilla yogurt

1 cup fat-free cottage cheese

1 cup blueberries

2 TBS wheat germ

1 TBS honey

600 calories, 38 g protein, 80 g carbs, 2.5 g fat

DINNER:

6 oz grilled salmon

1 large sweet potato

1 cup cut green beans

1 cup skim milk

700 calories, 45 g protein, 70 g carbs, 20 g fat

AFTER DINNER SNACK:

Peanut butter smoothie

600 calories, 30 g protein, 35 carbs, 16 fat

DAY 2
BREAKFAST:

4 Whole grain frozen waffles

2 TBS pure maple syrup

1 cup low-fat cottage cheese

1 cup fresh strawberries

625 calories, 40 g protein, 90 g carbs, 6 g fat

MIDMORNING SNACK:

Peanut butter, banana and honey sandwich

2 pieces whole grain bread

2 TBS banana

1 whole banana

2 TBS honey

2 cups non-fat milk

600 calories, 25 g protein, 85 g carbs, 18 g fat

LUNCH:

Pasta Vegetable Medley

1 cup non-fat milk

700 calories, 25 g protein, 125 g carbs, 11 g fat

AFTERNOON SNACK:

Favorite Meal Replacement Shake mixed with 1 cup non-fat milk, 1 cup frozen fruit and
2 TBS flax oil

Add water to desired consistency

650 calories, 50 g protein, 45 g carbs, 28 g fat

DINNER:

8 oz turkey breast

2 large sweet potatoes or yams

1 cup collard greens or swiss chard

700 calories, 55 g protein, 95 g carbs, 5 g fat

AFTER DINNER SNACK:

High protein pudding

400 calories, 40 g protein, 45 g carbs, 5 g fat

DAY 3
BREAKFAST:

Vegetable omelet

(2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced
vegetables of your choice)

2 slices 12-grain bread

1 cup non-fat milk

1 fresh orange

700 calories, 30 g protein, 60 g carbs, 20 g fat

MIDMORNING SNACK:

1 can tuna fish

2 cups cooked brown rice

Salsa to taste

1 medium plum

700 calories, 40 g protein, 100 g carbs, 5 g fat

LUNCH:

Turkey and cheese sandwich (2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-
oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato)

1 small bunch red grapes

650 calories, 55 g protein, 80 g carbs, 10 g fat

AFTERNOON SNACK:

Favorite MRP

1 cup skim milk

2 cups frozen fruit

Water to desired consistency

675 calories, 50 g protein, 80 g carbs, 18 g fat

DINNER:

1 6 oz grilled pork chop

1 cup broccoli

2 cups whole grain, brown rice

650 calories, 38 g protein, 43 g carbs, 14 g fat

AFTER DINNER SNACK:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

DAY 4
BREAKFAST:

Oat bran waffles

(oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix,
following the package directions and add 2 scoops of pure whey protein. Cook in a
waffle iron, or flat in a skillet like a pancake.)

1 cup skim milk

615 calories, 49 g protein, 71 g carbs, 15 g fat

MIDMORNING SNACK:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat

LUNCH:
Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice
cheddar cheese, non-fat mayo, lettuce, tomato)

1 large pear

610 calories, 44 g protein, 77 g carbs, 14 g fat

AFTERNOON SNACK:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat

DINNER:

1 bowl Mexican Chicken Chili

389 calories, 40 g protein, 27 g carbs, 14 g fat

AFTER DINNER SNACK:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

DAY 5
BREAKFAST:

Buckwheat pancakes

2 cups skim milk

1 cup fresh blueberries

615 calories, 49 g protein, 71 g carbs, 15 g fat

MIDMORNING SNACK:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat

LUNCH:

Ham and cheese sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice
reduced fat Swiss cheese, lettuce, tomato, and mustard)

1 large apple

610 calories, 44 g protein, 77 g carbs, 14 g fat

AFTERNOON SNACK:

Protein shake

1 cup skim milk

2 large pieces of fruit

658 calories, 40 g protein, 84 g carbs, 18 g fat

DINNER:

1 homemade burger on a whole wheat bun

1 cup skim milk

450 calories, 34 g protein, 52 g carbs, 20 g fat

AFTER DINNER SNACK:

Protein shake

1 large piece of fruit

458 calories, 32 g protein, 42 g carbs, 18 g fat

Weight Gain Meal Plan: Part 2.

There has been a tremendous amount of reader feedback with one common question, 'how do I
pack on the mass'? Find out how to gain mass with the free meal plan below.
Part 1 | Part 2

There has been a tremendous amount of reader feedback with one common question:
"How do I pack on mass?" Since I unfortunately can't outline individual plans for each
reader who emails me, I thought I'd give a full week meal plan that will at least give you
some ideas on how to get through the work week. I will continue to do this throughout
the upcoming weeks and will intermix these plans with some ideas for weight loss too.
Good luck!

Eating 4000 calories each day may make you feel like a bear that is getting ready to
hibernate during the winter, but when you build serious muscle than when the small
amount of fat storage that comes along with gaining extreme muscle can be hidden
underneath your winter clothes. Keep your eye on that mirror; there's no better way to
monitor your gains.
Jump To:
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7

Weight Gain Meal Plan

Day 5

Meal 1

4 Buckwheat pancakes (Follow directions on back of Arrowhead Mills

buckwheat pancake mix)

2 TBS pure maple syrup

1 cup low-fat milk

1 cup fresh blueberries

720 calories, 18 g protein, 140 g carbs, 5 g fat

Meal 2
6 hardboiled eggs (2 whole eggs, 4 whites)
1 cup raw oats cooked with 1 cup low-fat milk and topped with 1 banana and dash of
cinnamon
566 calories, 41 g protein, 61 g carbs, 12.5 g fat

Meal 3
Leftover 2 cups whole wheat pasta with 2 TBS jarred pesto sauce and 4 oz grilled
chicken breast 1 small side salad over a base of baby spinach 723 calories, 63 g protein,
90 g carbs, 23 g fat

Meal 4
1 cup brown rice mixed with 1/2 cup canned salmon (mix with 1 TBS olive oil, balsamic
vinegar, a dash of oregano, basil and cayenne pepper)
1 apple
506 calories, 28 g protein, 45 g carbs, 23 g fat

Meal 5
6 oz rotisserie chicken (can be purchased cooked at most grocery stores)
2 cups frozen mixed vegetables
1 large sweet potato
491 calories, 46 g protein, 42 g carbs, 6 g fat

Meal 6
Favorite Meal Replacement Powder with 2 cups low-fat milk, 2 cups frozen fruit plus 1
TBS flax oil
Add water to desired thickness
736 calories, 66 g protein, 71 g carbs, 16 g fat

Day 6

Meal 1

Breakfast Burritos

Scramble 2 whole eggs + 4 egg whites mixed with 1/2 cup salsa, 1 cup
diced peppers and 1/2 cup reduced fat pepper jack cheese. Saut ggs
and add to 4 whole wheat tortillas; top with salsa

1 medium grapefruit

761 calories, 51 g protein, 88 g carbs, 20 g fat

Meal 2
2 cups oat bran made with 2 cups low-fat milk, dash of cinnamon and topped with 1/2
cup raisins
495 calories, 12 g protein, 108 g carbs, 3 g fat

Meal 3
2 frozen organic burritos
Carrot sticks
620 calories, 20 g protein, 101 g carbs, 16 g fat
Tuna, Yuck! How To Make Tuna Taste Better.
Tuna fish. One gram of fat, no carbs, and about 20 grams of protein per serving is what makes
tuna a wise choice for bodybuilders.

[ Learn More ]

Meal 4
Triple Decker Peanut butter and banana (3 slices whole grain bread, 3 TBS peanut
butter, 2 bananas. Top each slice bread with 1 TBS peanut butter, slice banana place
between bread).
1 cup organic black bean soup
625 calories, 19 g protein, 77 g carbs, 27 g fat

Meal 5
6 oz tuna steak
1 cup whole wheat pasta with 1 cup favorite marina sauce, mixed with steamed broccoli
1 cup low-fat milk
674 calories, 36 g protein, 50 g carbs, 13 g fat

Meal 6
Favorite MRP with 2 cups low-fat milk, 2 cups frozen fruit plus 1 TBS flax oil
Add water to desired thickness
736 calories, 66 g protein, 71 g carbs, 16 g fat

Day 7

Meal 1

1 multi-grain bagel, topped with 2 TBS reduced cream cheese and 4 oz

smoked salmon

1 pear

640 calories, 43 g protein, 77 g carbs, 18 g fat

Meal 2
Whole grain, hydrogenated oil free crackers (Kashi TLC crackers are great)
1 cup low-fat cottage cheese (dip crackers in cottage cheese)
1 orange
348 calories, 26 g protein, 44 g carbs, 8 g fat

Meal 3
2 slices whole grain bread with 6 oz ham, 2 oz reduced fat cheese, sliced tomato and
lettuce. Top with honey mustard
veggie sticks
1 cup low-fat milk
590 calories, 62 g protein, 55 g carbs, 12 g fat

Meal 4
Favorite MRP with 2 cups low-fat milk, 2 cups frozen fruit plus 1 TBS flax oil
Add water to desired thickness
736 calories, 66 g protein, 71 g carbs, 16 g fat

The Scoop on Meal Replacement Powders.

This week I'll compare different types of protein and the
benefits of meal replacement shakes...
[ Click here to learn more. ]

Syntha-6, 1.3 Kilograms

$29.58 $41.28
9.2
GO NOW

ISO-100, 725 Grams

$29.99 $33.68
9.4
GO NOW

Gold Standard 100% Whey, 453 Grams

$14.98 $22.74
9.2
GO NOW

NITRO-TECH, 453 Grams

$14.99
9.3
GO NOW

Meal 5
1 homemade 6 oz sirloin burger on a whole wheat bun
2 cups steamed mixed vegetables
1 large sweet potato
1 cup skim milk
680 calories, 52 g protein, 97 g carbs, 8 g fat

Meal 6
1 cup low-fat cottage cheese with 1 cup mixed fruit canned in own juice
241 calories, 24 g protein, 28 g carbs, 4 g fat

*prepackaged mixed veggies can be purchased in the produce section of most stores