30 DAY WEIGHT GAIN MEAL PLAN101

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30 DAY WEIGHT GAIN MEAL PLAN by

Day One

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Breakfast Meal

1 cup Milk, low fat (1%)

8 Egg whites

1 oz Cheese, low or non fat

1 cup Celery

1 Pepper (bell or cubanelle)

1 Nectarine

1 tsp Olive or monounsaturated oil

Snack Meal

1 cup Milk, low fat (1%)

14 grams Protein powder

3/4 cup Watermelon

1 tsp Olive or monounsaturated oil

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Mid Morn Meal

10 1/2 oz Chicken breast, deli style

1/2 cup Blueberries

1/2 Cantaloupe

1/2 cup Grapes

2/3 cup Honeydew melon

4 tbsp Almonds, slivered

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Snack Meal

3/4 cup Cottage cheese, light/low fat

1/6 Grapefruit

1/3 cup Mandarin orange, canned

1/3 Apple

3 tbsp Almonds, slivered

Dinner Meal

7 oz Beef, lean cuts

3 cups Broccoli

1 cup Brussels sprouts

2 cups Cauliflower

3/4 cup Chickpeas

1 1/3 tsp Olive or monounsaturated oil

Calories: 2045

Day 2

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Snack Meal

21 grams Protein powder

1/2 Orange

1 cup Raspberries

12 Peanuts

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Breakfast Meal

12 Egg whites

2 cups Mushrooms

1 1/2 cups Tomatoes

2 1/3 tsp Olive or monounsaturated oil

1 oz Hard cheeses, light/low fat

1 slice Sourdough bread

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Snack Meal

1 cup Milk, low fat (1%)

21 grams Protein powder

1 Kiwi

1 1/3 tsp Olive or monounsaturated oil

Mid Meal Meal

7 oz Pork, lean

1 1/2 cups Cabbage

1/2 cup Chickpeas

1 cup Mushrooms

2 tsp Olive or monounsaturated oil

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Snack Meal

2 cups Milk, low fat (1%)

18 Peanuts

7 grams Protein powder

Dinner Meal

7 oz Beef, lean cuts

2 cups Zucchini

2/3 cup Rice

30 Peanuts

Snack Meal

1/2 cup Yogurt, plain, low fat

Calories: 2173

Day 3

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Breakfast - Meal

2 cups Milk, low fat (1%)

42 grams Protein powder

3/4 cup Cereal, cold

1/4 cup Cranberries

1 2/3 tsp Olive or monounsaturated oil

Snack - Meal

1 1/4 cups Cottage cheese, light/low fat

1/8 Cantaloupe

1/2 cup Grapes

1/3 cup Honeydew melon

4 tbsp Almonds, slivered

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Mid Meal

10 2/3 oz Whitefish

1 1/2 Tomatoes, sun dried

1/2 cup Shallots

3/4 cup Pasta

1 2/3 tsp Olive or monounsaturated oil

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Snack - Meal

1 cup Milk, low fat (1%)

28 grams Protein powder

8 Cherries

1 1/3 tsp Olive or monounsaturated oil

Dinner - Meal

8 oz Beef, lean cuts

1 cup Broccoli

1 cup Brussels sprouts

1 1/4 cups Cauliflower

2/3 cup Chickpeas

1 2/3 tsp Olive or monounsaturated oil

Snack - Meal

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14 grams Protein powder

1/2 Tangelo

2/3 tsp Olive or monounsaturated oil

Calories: 2469

Day 4

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Breakfast Meal

1 cup Milk, low fat (1%)

6 Egg whites

2 oz Cheese, low or non fat

1 cup Celery

1 Pepper (bell or cubanelle)

1 Nectarine

1 2/3 tsp Olive or monounsaturated oil

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Snack Meal

1 cup Milk, low fat (1%)

14 grams Protein powder

3/4 cup Watermelon

1 tsp Olive or monounsaturated oil

Mid Meal Meal

9 oz Chicken breast, deli style

1/4 cup Blueberries

1/4 Cantaloupe

1/4 cup Grapes

2/3 cup Honeydew melon

5 tbsp Almonds, slivered

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Snack Meal

3/4 cup Cottage cheese, light/low fat

1/6 Grapefruit

1/3 cup Mandarin orange, canned

1/3 Apple

3 tbsp Almonds, slivered

Dinner Meal

5 oz Beef, lean cuts

1 cup Broccoli

3/4 cup Brussels sprouts

1 cup Cauliflower

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1 cup Milk, low fat (1%)

28 grams Protein powder

1 cup Raspberries

1 1/3 tsp Olive or monounsaturated oil

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