DAILY MASS GAINING MEAL PLAN

Below are two sample mass-gaining meal plans for a 180–200-pound male, courtesy of Liz Jackson, owner of Jackson Nutrition (@broccolifit).

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

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                                          Source: http://www.muscleandfitness.com