Weight gaining Meal Plan for 60kg v.1

26-09-2015

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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 nutrition		1 500g	161,8g	299,3g	58,8g	2 438kcal