Mass-Gaining Meal Plan

Trapped in a muscle mass-building plateau? Coupled with a regular workout regimen, this meal plan will transform you into a hard gainer in no time. 

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