Weight gaining Meal Plan for 90kg
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| Weight gaining Meal Plan for 90kg |
| |
Weight |
Protein |
Carbohydrates |
Fat |
Calories |
| - 07:00:00 |
375g |
59,9g |
76,8g |
32,5g |
862kcal |
| 1. |
Egg |
200g |
27,0g |
1,2g |
24,0g |
339kcal |
| 2. |
Scitec Nutrition 100% Whey Protein Professional |
25g |
18,3g |
1,2g |
1,7g |
95kcal |
| 3. |
Apple, compote |
50g |
0,2g |
10,1g |
0,0g |
42kcal |
| 4. |
Oatmeal |
100g |
14,4g |
64,3g |
6,8g |
386kcal |
| - 09:00:00 |
425g |
58,0g |
98,9g |
12,8g |
762kcal |
| 1. |
Turkey breast fillet |
200g |
44,0g |
0,0g |
12,0g |
292kcal |
| 2. |
Broccoli (frozen) |
100g |
4,0g |
2,0g |
0,4g |
28kcal |
| 3. |
Rice |
125g |
10,0g |
96,9g |
0,4g |
442kcal |
| - 12:00:00 |
425g |
58,0g |
98,9g |
12,8g |
762kcal |
| 1. |
Turkey breast fillet |
200g |
44,0g |
0,0g |
12,0g |
292kcal |
| 2. |
Broccoli (frozen) |
100g |
4,0g |
2,0g |
0,4g |
28kcal |
| 3. |
Rice |
125g |
10,0g |
96,9g |
0,4g |
442kcal |
| - 15:00:00 |
425g |
55,4g |
98,9g |
12,7g |
750kcal |
| 1. |
Turkey breast fillet |
200g |
44,0g |
0,0g |
12,0g |
292kcal |
| 2. |
Green salad |
100g |
1,4g |
2,0g |
0,3g |
17kcal |
| 3. |
Rice |
125g |
10,0g |
96,9g |
0,4g |
442kcal |
| - 19:00:00 |
525g |
60,6g |
101,1g |
12,8g |
782kcal |
| 1. |
Rice |
125g |
10,0g |
96,9g |
0,4g |
442kcal |
| 2. |
Broccoli |
200g |
6,6g |
4,2g |
0,4g |
48kcal |
| 3. |
Turkey breast fillet |
200g |
44,0g |
0,0g |
12,0g |
292kcal |
| |
| Daily nutrition |
2 175g |
291,9g |
474,5g |
83,5g |
3 918kcal |
| |
By calories
|
 30.53% Protein
 49.64% Carbohydrates
 19.81% Fat
 0% Other |
Weight distribution
|
13.41% Protein
21.81% Carbohydrates
3.838% Fat
60.92% Other
|
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