Weight gaining Meal Plan for 60kg v.2

26-09-2015

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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 nutrition		1 520g	195,0g	293,0g	54,8g	2 510kcal

By calories

31.85% Protein

47.85% Carbohydrates

20.29% Fat

0% Other

Weight distribution

12.83% Protein

19.27% Carbohydrates

3.603% Fat

64.29% Other