7 Day High Calorie Weight Gain Meal Plan

Transcription

1 7 Day High Calorie Weight Gain Meal Plan brought to you by weightgainpro.com Day Breakfast: g/2.65oz Granola g/3.5oz Greek Yogurt 120 Topping: 28g/1oz chopped Brazil Nuts, 1 handful each of Blueberries and Raspberries 234 Morning Snack: Oatcakes (oat crackers) 90 1 tablespoon Peanut Butter 94 1 Nectarine 62 Lunch: 844

2 2 Whole Wheat Pita Breads g/3.5oz Roast Chicken medium Avocado, sliced or mashed 322 Large handful of Spinach, Watercress and Rocket (Arugula) 24 Afternoon Snack: g/1.75oz Trail Mix 250 Dinner: g/5oz Salmon Fillet g/3.5oz Brown Basmati Rice (dry weight) 360 Tahini Broccoli 85g/3oz cooked Broccoli, tossed in 1 tbsp Olive Oil, 1 tbsp Tahini and a squeeze of Lemon Juice g (2.8oz) Green Peas (Petits Pois) 55 Evening Snack: 105

3 Medium Banana 105 Day Breakfast: 671 Scrambled Eggs on Rye Toast (3 Eggs, 2 Slices of Buttered Rye Toast) ml/1/2 cup Prune Juice 94 Morning Snack: g/1oz Pumpkin Seeds Pear 60 Lunch: 819 Quinoa & Mozzarella Salad 100g/3.5oz (dry weight) Quinoa, cooked g/2oz Buffalo Mozzarella g/1oz Toasted Pine Nuts 151

4 1 large handful of Baby Spinach, 1 tbsp Olive Oil, 1 bunch fresh Basil 135 Afternoon Snack: Oat Cakes (Oat Crackers) tbsp Hummus 120 Dinner: 756 Shrimp (Prawn) & Cherry Tomato Pasta 125g/4.5oz Whole Wheat Spelt Penne 420 Shrimp (Prawn) & Cherry Tomato Sauce: 100g/3.5oz Shrimp (Prawn), 85g/3oz Cherry Tomatoes, 1 tbsp Olive Oil, 2 tbsp chopped Parsley 203 Salad: 1/2 bag Mixed Salad, 1 tbsp Olive Oil, 1 tsp Balsamic Vinegar 133 Evening Snack: 302

5 Smoothie: Blend 1/2 Banana, 1 tbsp Almond Butter, a large handful of Blueberries, 150g/5oz Whole Milk Yoghurt 302 Day Breakfast: 821 Blueberry, Nut & Cinnamon Oatmeal Oatmeal: 60g/2oz Oats, 250ml/1 cup Whole Milk, 28g/1oz Raisins, 2 tbsp Ground Almonds, 1/2 tsp Cinnamon 543 Topping: 28g/1oz Walnuts or Pecans, 1 handful Blueberries ml/1/2 cup Grape Juice 70 Morning Snack: 185 Large Handful Cashew Nuts & Raisins 185 Lunch:778 Smoked Mackerel Pâté: 100g/3.5oz Smoked Mackerel Fillets, mashed with 2 tbsp Natural Yoghurt, 1 tbsp chopped Dill, a squeeze of Lemon and Black Pepper 431

6 6 Oat Cakes (Oat Crackers) Apple 77 Afternoon Snack: 119 Granola Bar 119 Dinner: g/ 4oz Grilled Fillet Steak 332 Baked Potato with Garlic Butter 269 Spinach & Green Beans, sautéed in 1 tbsp Olive Oil 159 Evening Snack: small pot Greek Yogurt 134 Small Banana, sliced 72 10g/0.4oz Crushed Walnuts and 10g/0.4oz Crushed Dark Chocolate 127

7 Day 4 - Vegetarian Breakfast: 728 Healthy Vegetarian English Breakfast 3 Vegetarian Sausages, 2 Grilled Portabella Mushrooms, 1 large Grilled Tomato, 85g/3oz Baked Beans slices Buttered Wheat Toast ml/1cup Pineapple Juice 115 Morning Snack: 288 Banana, Honey & Almond Smoothie Blend: 1 small Banana, 1 tbsp Almond Butter, 100g/3.5oz Greek Yoghurt, 1 tsp Honey, water to thin, as necessary 288 Lunch: 835 Goat s Cheese, Walnut & Cranberry Salad 56g/2oz Soft Goat s Cheese 152

8 Salad: 85g/3oz Mixed Salad Leaves, 56g/2oz Cherry Tomatoes, 28g/1oz Walnuts, 2 tbsp Dried Cranberries, 1 tbsp Olive Oil, 1 tbsp Balsamic Vinegar Wheat Pita Breads 310 Afternoon Snack: Rye Crackers 70 2 tbsp Cream Cheese g/1oz Pumpkin Seeds 166 Dinner: 957 Zucchini & Parmesan Frittata: 3 Eggs, 1 Zucchini (sautéed), 56g/2oz Parmesan, 1 tbsp Olive Oil for cooking Medium Sweet Potato cut into Wedges, roasted in 1 tbsp Sunflower Oil 238 Green Salad, dressed with 1 tbsp Olive Oil and Lemon Juice 137

9 Evening Snack: g/1.4oz 85% Dark Chocolate 212 Day 5 - Vegan Breakfast: slices Wheat Toast tbsp Peanut Butter 400 Large bowl of Fruit Salad 250 Morning Snack: 240 Oatmeal Raisin Cliff Bar 240 Lunch: 565 Lentil & Avocado Salad (1/2 bag Rocket (Arugula), Spinach and Watercress Salad, 1/2 Avocado, cubed, 100g/1/2 cup cooked Brown/Green Lentils 294

10 28g/1oz Toasted Pine Nuts 151 Dressing: 1 tbsp Olive Oil, squeeze of Lemon Juice 120 Afternoon Snack: Brazil Nuts Banana 105 Dinner: 955 Tofu, Cashew & Broccoli Stir-Fry 100g/3.5oz Soba Noodles (dry weight) g/3.5oz Firm Tofu g/2oz Cashew Nuts, 1 tbsp Sesame Oil, 50g/1.75oz Broccoli, 50g/1.75oz Baby Corn 496 Evening Snack: 352 1/3 tub of Hummus 330 Carrot & Celery Sticks 22

11 Day 6 High Calorie Breakfast: 1161 Bircher Muesli: 200g/7oz Greek Yogurt, 80g/1/2 cup Oats, 50g/1.75oz Hazelnuts, chopped, 28g/1oz Raisins, 1 Apple Grated Glass Grape Juice 125 Morning Snack: g/2oz Mixed Nuts 379 Lunch: 1173 Salad: Green Salad Leaves, 1/2 Avocado, Cherry Tomatoes, 85g/3oz Char Grilled Artichokes in Oil, 1 tbsp Olive Oil, Lemon Juice, 28g/1oz Pine Nuts, 28g/1oz Pumpkin Seeds g/2oz Feta 140

12 Buttered Wheat Roll 242 Afternoon Snack: can Sardines in Tomato Sauce slices Buttered Rye Bread 208 Dinner: 1388 Bolognaise: 150g Beef Mince, 1 small Onion, 1/2 Can Tomatoes, 1 tbsp Olive Oil g/3.5oz (dry weight) Whole Wheat Spaghetti g/0.7oz Parmesan 80 55g/2oz Green Salad, dressed wit 1 tbsp Olive Oil and Lemon Juice g/1.75oz Dark Chocolate 265 Evening Snack: 514

13 56g/2oz Granola ml/1/2 cup Whole Milk 73 28g/1oz Almonds 164 Day 7 High Protein Day Breakfast: Egg Omelet with 150g/5oz Smoked Salmon 550 Whole Wheat English Muffin, Buttered glass of Prune Juice 182 Morning Snack: 524 Protein Shake 2 scoops Whey Protein Powder g/3.5oz Greek Yogurt, 1/2 Cup Whole Milk small Banana, 1 handful of Blueberries 119 Lunch: 1751

14 150g/5oz (dry weight) Quinoa g/5oz Roast Chicken 285 Handful of Baby Spinach, 1 tbsp Olive Oil, Lemon Juice, 56g/2oz Walnuts g/5oz Greek Yogurt, 60g/1/2 cup Raspberries, 1oz Flaked Almonds 400 Afternoon Snack: 270 Cliff Protein Bar 270 Dinner: g/6oz Halibut Fillet, topped with 2 tbsp Pesto, 1 tbsp Olive Oil, baked in foil g/5oz (dry weight) Brown Rice g/3oz Peas, 85g/3oz Sweet Corn 149 Evening Snack: 294

15 3 Oat Cakes (Oat Crackers) Slices of Ham g/1oz Cottage Cheese 30