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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


Day 5

Meal 1

Buckwheat pancakes 4


Follow directions on back of Arrowhead Mills buckwheat pancake mix.

Pure maple syrup 2 tbsp


Low-fat milk 1 cup


Blueberries 1 cup


Macros for meal 1

  • 720 calories
  • 18 g protein
  • 140 g carbs
  • 5 g fat
Meal 2

Hardboiled eggs (2 whole eggs, 4 whites) 6


Raw oats 1 cup


Cooked with 1 cup low-fat milk and topped with 1 banana and dash of cinnamon.

Macros for meal 2

  • 566 calories
  • 41 g protein
  • 61 g carbs
  • 12.5 g fat
Meal 3

Whole-wheat pasta 2 cups (with 2 tbsp pesto sauce)


Grilled chicken breast 4 oz.


Side salad 1 small portion (over a base of baby spinach)


Macros for meal 3

  • 723 calories
  • 63 g protein
  • 90 g carbs
  • 23 g fat
Meal 4

Brown rice 1 cup


Salmon (canned) 1/2 cup


Mix with 1 tbsp olive oil, balsamic vinegar, a dash of oregano, basil and cayenne pepper.

Apple 1


Macros for meal 4

  • 506 calories
  • 28 g protein
  • 45 g carbs
  • 23 g fat
Meal 5

Rotisserie chicken 6 oz.


Mixed vegetables (canned) 2 cups


Sweet potato 1 large


Macros for meal 5

  • 491 calories
  • 46 g protein
  • 42 g carbs
  • 6 g fat
Meal 6

Meal Replacement Powder With 2 cups Low-fat milk


Frozen fruit 2 cups plus 1 tbsp


flax oil Add water to desired thickness


Macros for meal 6

  • 736 calories
  • 66 g protein
  • 71 g carbs
  • 16 g fat

Day 6

Meal 1

Breakfast burrito


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. Sauté eggs and add to 4 whole wheat tortillas; top with salsa.

Grapefruit 1 medium


Macros for meal 1

  • 761 calories
  • 51 g protein
  • 88 g carbs
  • 20 g fat
Meal 2

Oat bran 2 cups


Made with 2 cups low-fat milk, dash of cinnamon and topped with 1/2 cup raisins.

Macros for meal 2

  • 495 calories
  • 12 g protein
  • 108 g carbs
  • 3 g fat
Meal 3

Frozen organic burritos 2


Carrot sticks


Macros for meal 3

  • 620 calories
  • 20 g protein
  • 101 g carbs
  • 16 g fat
Meal 4

Triple decker peanut butter and banana sandwich


3 slices whole grain bread, 3 tbsp peanut butter, 2 bananas. Top each slice bread with 1 tbsp peanut butter, slice banana place between bread.

Black bean soup 1 cup


Macros for meal 4

  • 625 calories
  • 19 g protein
  • 77 g carbs
  • 27 g fat
Meal 5

Tuna steak 6 oz.


Whole-wheat pasta 1 cup


With 1 cup favorite marina sauce, mixed with steamed broccoli.

Low-fat milk 1 cup


Macros for meal 5

  • 674 calories
  • 36 g protein
  • 50 g carbs
  • 13 g fat
Meal 6

With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. Add water to desired thickness.

Macros for meal 6

  • 736 calories
  • 66 g protein
  • 71 g carbs
  • 16 g fat

Day 7

Meal 1

Multi-grain bagel 1


Topped with 2 tbsp reduced cream cheese and 4 oz smoked salmon.

Pear 1


Macros for meal 1

  • 640 calories
  • 43 g protein
  • 77 g carbs
  • 18 g fat
Meal 2

Whole-grain crackers


Low-fat cottage cheese 1 cup (dip crackers in cottage cheese)


Orange 1


Macros for meal 2

  • 348 calories
  • 26 g protein
  • 44 g carbs
  • 8 g fat
Meal 3

Ham 6 oz.


2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.

Veggie sticks


Low-fat milk 1 cup


Macros for meal 3

  • 590 calories
  • 62 g protein
  • 55 g carbs
  • 12 g fat
Meal 4

With 2 cups low-fat milk and 2 cups frozen fruit plus 1 tbsp flax oil. Add water to desired thickness.

Macros for meal 4

  • 736 calories
  • 66 g protein
  • 71 g carbs
  • 16 g fat
Meal 5

Ham 6 oz.


2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.

Homemade sirloin burger (on a whole-wheat bun) 6 oz.


Steamed mixed vegetables 2 cups


Sweet potato 1 large


Skim milk 1 cup


Macros for meal 5

  • 680 calories
  • 52 g protein
  • 97 g carbs
  • 8 g fat
Meal 6

Ham 6 oz.


2 slices whole-grain bread with 2 oz. reduced fat cheese, sliced tomato and lettuce. Top with honey mustard.

Low-fat cottage cheese 1 cup


Mixed fruit (canned) 1 cup


Macros for meal 6

  • 241 calories
  • 24 g protein
  • 28 g carbs
  • 4 g fat

Part 1 | Part 2