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

Weight distribution

  • 31.85% Protein
  • 47.85% Carbohydrates
  • 20.29% Fat
  • 0% Other
  • 12.83% Protein
  • 19.27% Carbohydrates
  • 3.603% Fat
  • 64.29% Other


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