Weight gaining Meal Plan for 60kg v.1
We didn't overdo it this time: the basis if your protein intake will be the good old chicken breast but some beef, eggs and cottage cheese will also help us with our mission. As for the vegetables, you can find broccoli, lettuce and spinach as well so we can say this meal plan offers a pretty good variety.
Weight gaining Meal Plan for 60kg v.1
Weight
Protein
Carbohydrates
Fat
Calories
- 06:00:00
250g
21,4g
26,5g
13,7g
324kcal
1.
Egg
100g
13,5g
0,6g
12,0g
169kcal
2.
Whole grain bread
50g
6,5g
20,5g
1,5g
125kcal
3.
Paprika (red, frozen)
100g
1,4g
5,4g
0,2g
30kcal
- 09:00:00
270g
34,3g
56,8g
1,6g
388kcal
1.
Broccoli (frozen)
100g
4,0g
2,0g
0,4g
28kcal
2.
Rice
70g
5,6g
54,3g
0,2g
247kcal
3.
Chicken breast fillet
100g
24,7g
0,5g
1,0g
113kcal
- 12:00:00
270g
31,1g
57,2g
1,3g
374kcal
1.
Mixed pickles
100g
0,8g
2,4g
0,1g
14kcal
2.
Rice
70g
5,6g
54,3g
0,2g
247kcal
3.
Chicken breast fillet
100g
24,7g
0,5g
1,0g
113kcal
- 15:00:00
270g
32,9g
57,3g
1,4g
383kcal
1.
Spinach (frozen)
100g
2,6g
2,5g
0,2g
23kcal
2.
Rice
70g
5,6g
54,3g
0,2g
247kcal
3.
Chicken breast fillet
100g
24,7g
0,5g
1,0g
113kcal
- 18:00:00
50g
4,0g
41,0g
0,8g
192kcal
1.
Scitec Nutrition Mass
50g
4,0g
41,0g
0,8g
192kcal
- 19:00:00
270g
24,0g
56,9g
19,5g
513kcal
1.
Beef (topside)
100g
17,0g
0,6g
19,0g
249kcal
2.
Lettuce
100g
1,4g
2,0g
0,3g
17kcal
3.
Rice
70g
5,6g
54,3g
0,2g
247kcal
- 22:00:00
120g
14,1g
3,8g
20,5g
264kcal
1.
Cottage cheese, skimmed
100g
14,1g
3,8g
0,5g
78kcal
2.
Flaxseed oil
20g
0,0g
0,0g
20,0g
186kcal
Daily intake
1 500g
161,8g
299,3g
58,8g
2 438kcal
By calories
Weight distribution
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