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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

Oatmeal, raw 1.5 cups


Skim milk 1 cup


Dried cranberries or raisins 1/2 cup


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


Macros:

  • 750 calories
  • 35 g protein
  • 90 g carbs
  • 18 g fat
Midmorning snack

Skim milk 1 cup


Fruit 1 large piece (with 1 tbsp natural peanut butter)


Low-fat mozzarella stick 1


Macros:

  • 500 calories
  • 30 g protein
  • 30 g carbs
  • 18 g fat
Lunch

Egg salad 2 cups (on 2 whole wheat pitas)


Banana 1


Macros:

  • 600 calories
  • 74 g protein
  • 16 g carbs
  • 30 g fat
Afternoon snack

Low-fat vanilla yogurt 1 cup


Fat-free cottage cheese 1 cup


Blueberries 1 cup


Wheat germ 2 tbsp


Honey 1 tbsp


Macros:

  • 600 calories
  • 38 g protein
  • 80 g carbs
  • 2.5 g fat
Dinner

Salmon, grilled 6 oz.


Sweet potato 1 large


Green beans 1 cup


Skim milk 1 cup


Macros:

  • 700 calories
  • 45 g protein
  • 70 g carbs
  • 20 g fat
After dinner snack

Peanut butter smoothie 1 serving


Macros:

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

Day 2

Breakfast

Whole-grain waffles 4


Pure maple syrup 2 tbsp


Low-fat cottage cheese 1 cup


Strawberries 1 cup


Macros:

  • 625 calories
  • 40 g protein
  • 90 g carbs
  • 6 g fat
Midmorning Snack: Peanut butter, banana and honey sandwich

Whole-grain bread 2 pieces


Peanut butter 2 tbsp


Banana 1


Honey 2 tbsp


Non-fat milk 2 cups


Macros:

  • 600 calories
  • 25 g protein
  • 85 g carbs
  • 18 g fat
Lunch

Pasta/vegetable medley 1 serving


Non-fat milk 1 cup


Macros:

  • 700 calories
  • 25 g protein
  • 125 g carbs
  • 11 g fat
Afternoon snack

Mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 tbsp flax oil

Macros:

  • 650 calories
  • 50 g protein
  • 45 g carbs
  • 28 g fat
Dinner

Turkey breast 8 oz.


Sweet potatoes or yams 2 large


Collard greens or swiss chard 1 cup


Macros:

  • 700 calories
  • 55 g protein
  • 95 g carbs
  • 5 g fat
After dinner snack

High-protein pudding 1 serving


Macros:

  • 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

12-grain bread 2 slices


Non-fat milk 1 cup


Orange 1


Macros:

  • 700 calories
  • 30 g protein
  • 60 g carbs
  • 20 g fat
Midmorning snack

Tuna 1 can


Brown rice 2 cups


Salsa to taste


Plum 1 medium


Macros:

  • 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

Grapes 1 small serving


Macros:

  • 650 calories
  • 55 g protein
  • 80 g carbs
  • 10 g fat
Afternoon snack

Skim milk 1 cup


Fruit, frozen 2 cups


Macros:

  • 675 calories
  • 50 g protein
  • 80 g carbs
  • 18 g fat
Dinner

Pork chop, grilled 6 oz.


Broccoli 1 cup


Brown rice 2 cups


Macros:

  • 650 calories
  • 38 g protein
  • 43 g carbs
  • 14 g fat
After dinner snack

Fruit 1 large piece


Brown rice 2 cups


Macros:

  • 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.

Skim milk 1 cup


Macros:

  • 615 calories
  • 49 g protein
  • 71 g carbs
  • 15 g fat
Midmorning Snack

Skim milk 1 cup


Fruit 2 large pieces


Macros:

  • 658 calories
  • 40 g protein
  • 84 g carbs
  • 18 g fat
Lunch

Tuna and cheese sandwich 1


2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato

Pear 1


Macros:

  • 610 calories
  • 44 g protein
  • 77 g carbs
  • 14 g fat
Afternoon Snack

Skim milk 1 cup


Fruit 2 large pieces


Macros:

  • 658 calories
  • 40 g protein
  • 84 g carbs
  • 18 g fat
Dinner

Chicken chili 1 bowl


Macros:

  • 389 calories
  • 40 g protein
  • 27 g carbs
  • 14 g fat
After dinner snack

Fruit 1 piece


Macros:

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

Day 5

Breakfast

Buckwheat pancakes


Skim milk 2 cups


Blueberries, fresh 1 cup


Macros:

  • 615 calories
  • 49 g protein
  • 71 g carbs
  • 15 g fat
Midmorning snack

Skim milk 1 cup


Fruit 2 large pieces


Macros:

  • 658 calories
  • 40 g protein
  • 84 g carbs
  • 18 g fat
Lunch

Ham and cheese sandwich 1


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

Apple 1


Macros:

  • 610 calories
  • 44 g protein
  • 77 g carbs
  • 14 g fat
Afternoon snack

Skim milk 1 cup


Fruit 2 large pieces


Macros:

  • 658 calories
  • 40 g protein
  • 84 g carbs
  • 18 g fat
Dinner

Homemade burger 1 (on whole-wheat bun)


Skim milk 1 cup


Macros:

  • 450 calories
  • 34 g protein
  • 52 g carbs
  • 20 g fat
After dinner snack

Fruit 1 piece


Macros:

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

Part 1 | Part 2