Weight gain meal plan. This plan is for men or women who exercise really hard in a gym.
The quantities can be changed depending on the gender, the weight, the height, the fat percentage … of the trainee.
Nutrition plan without supplements
BREAKFAST (08:00)
200gr. of fruits
1 boiled egg (whole) and 3 whites of egg
5 tablespoons of muesli
1 cup of milk
2 slices of wholegrain bread with butter
2 slices of turkey or light ham or cottage cheese or yellow light cheese
BREAKFAST (11:00)
1 sandwich with 2 eggs, 4 slices of turkey or light ham, 4 slices of yellow light chees, tomato and cucumber
LUNCH (14:00)
150gr. of chicken breast or turkey or beef or liver or burger or fish or tuna canned in a water
200gr. of mixed salad or greens
1/2 cup of rice or 250gr. of boiled potatoes or 1/2 cup of pasta
AFTERNOON (17:00)
Same as lunch
EVENING (20:00)
Same as lunch without rice or potatoes or pasta
You can also add to your diet a small meal before and after the training around 20 minutes which may include 1/2 cup of rice or pasta or 250gr. of potatoes.
Generally drink a lot of water and avoid sugar, salt, sweets, foods from fast food…kebabs and… pizzas.
Editing by Varvara Solomonidou
Based on a diet that Pavlos Mais (Varvara’s Solomonidou husband and owner of BODYMASTER GYM) wrote for his athletes.
