Weight gaining Meal Plan for 60kg v.2
Can't banish bread from your meal plan, huh? Yeah, believe it or not, you're not the only one. However, this sport comes with sacrifices but not with too many if you play it smart: whole grain bread is a go if you want to replace the good old one!
Weight gaining Meal Plan for 60kg v.2
Weight
Protein
Carbohydrates
Fat
Calories
- 06:00:00
250g
28,0g
68,3g
7,4g
463kcal
1.
Egg White
100g
12,5g
0,8g
0,4g
58kcal
2.
Oatmeal
100g
14,4g
64,3g
6,8g
386kcal
3.
Leek (frozen)
50g
1,1g
3,2g
0,2g
19kcal
- 09:00:00
220g
22,5g
22,9g
5,4g
237kcal
1.
Lettuce
100g
1,4g
2,0g
0,3g
17kcal
2.
Chicken Legs
70g
14,6g
0,4g
3,6g
95kcal
3.
Whole grain bread
50g
6,5g
20,5g
1,5g
125kcal
- 12:00:00
220g
23,3g
22,5g
6,0g
244kcal
1.
Lettuce
100g
1,4g
2,0g
0,3g
17kcal
2.
Turkey breast fillet
70g
15,4g
0,0g
4,2g
102kcal
3.
Whole grain bread
50g
6,5g
20,5g
1,5g
125kcal
- 15:00:00
270g
28,8g
43,6g
6,7g
359kcal
1.
Whole grain bread
100g
13,0g
41,0g
3,0g
249kcal
2.
Chicken Legs
70g
14,6g
0,4g
3,6g
95kcal
3.
Radish
100g
1,2g
2,2g
0,1g
15kcal
- 18:00:00
90g
36,7g
32,3g
3,3g
314kcal
1.
Scitec Nutrition 100% Whey Protein Professional
50g
36,7g
2,3g
3,3g
191kcal
2.
Scitec Nutrition Vitargo CRX
40g
0,0g
30,0g
0,0g
123kcal
- 19:00:00
300g
34,7g
79,8g
1,4g
482kcal
1.
Chicken breast fillet
100g
24,7g
0,5g
1,0g
113kcal
2.
Rice
100g
8,0g
77,5g
0,3g
353kcal
3.
Asparagus
100g
2,0g
1,8g
0,1g
17kcal
- 22:00:00
170g
21,0g
23,7g
24,5g
411kcal
1.
Flaxseed oil
20g
0,0g
0,0g
20,0g
186kcal
2.
Cottage Cheese
100g
14,5g
3,2g
3,0g
100kcal
3.
Whole grain bread
50g
6,5g
20,5g
1,5g
125kcal
Daily intake
1 520g
195,0g
293,0g
54,8g
2 510kcal
By calories
Weight distribution
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