Gaining muscle diet plan

WEEK 1
Monday
Breakfast 3 half boiled eggs and spinach
Lunch Wholemeal pittas with tuna, quarter grilled chicken and tomato
Snack Greek yoghurt with frozen berries
Dinner Steamed salmon, broccoli and plain water

Tuesday
Breakfast Porridge oats with milk and chopped banana
Lunch tuna or salmon, frozen peas and sweetcorn, brown rice
Snack dark chocolate
Dinner chicken steaks grilled with chopped tomato sauce, spinach and green beans

Wednesday
Breakfast Smoothie with milk, frozen berries, Greek yoghurt, honey, peanut butter and whey
protein 1half boiled egg
Lunch Mackerel with a tomato, onion, courgette and carrot salad and grilled chicken
Dinner steam chicken, brown rice, green beans
Snack Chocolate milk

Thursday
Breakfast Grilled sausages and three scrambled eggs, milk
Snack Peanut butter with pitta, apple
Lunch grilled chicken with sweet potato wedges, brown rice with salad
Dinner Chicken thighs roasted with garlic purée, fruits, apple

Friday
Breakfast Three-egg mushroom omelette, leftover chicken
Lunch Pittas with salmon and cottage cheese, rice with tuna
Snack Carrot sticks, mashed potato
Dinner grilled chicken, broccoli
Saturday
Breakfast Porridge with blended banana, apple, honey and berries, topped with ground
almonds and half boiled egg
Lunch Gammon, brown rice, peas and sweetcorn, chicken grilled
Snack Cottage cheese and pitta
Dinner Mussel and prawn fish pie with sweet potato and cauliflower mash and green beans

Sunday
Breakfast Sausage, broccoli and egg frittata, toast bread
Snack  nuts, apple, mashed potato
Lunch  burgers and grilled chicken
Dinner Slow-cooked lamb neck, roasted sweet potato, carrots and peas

WEEK 2

MONDAY

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER

3 whole eggs, 1 cup berries 2 cups cooked protein 200g salmon 1 cup low-fat
3 egg whites (strawberries, brown rice, 300g steak,  greek
(scrambled),  blueberries, cooked chicken 2 cups couscous,  yoghurt, 
2 cups of raspberries)  breast,  2 cups spinach,  1 tbsp nuts.
cooked oats 2 cups low-fat 1 cup green 1 tbsp balsamic
with cottage cheese. vegies. dressing.
1 honey, 1
banana

TUESDAY

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER

2 poached 1 cup low-fat 200g steak,  protein. 200g chicken 2 cups low-
eggs,  greek yoghurt, 2 1 cup chickpeas,  breast, sweet fat cottage
2 slices tbsp honey, 1 1 tomato diced,  potato,  cheese, 
multigrain toast,  banana. ½ cucumber 2 med carrots,  2 tbsp
1 tbsp natural diced.  1 cup green shredded
peanut butter, 1 1 apple. vegies. coconut, 1
½ cup oats,  tsp sugar
 free syrup.

WEDNESDAY

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER

Muscle Mass Chicken/turkey 1.5 cups protein 1 cup stir fried 1 cup low-fat
Smoothie: sandwich with wholemeal pasta vegies,  greek
Blend lettuce,  with tomato 1 ½ cup brown yoghurt, 
1 cup oats,  tomato,  based sauce,  rice,  1 tbsp
1 tbsp flaxseed 1 slice cheese, 1.5 cups mixed 1 tbsp soy peanut
oil,  low-fat mayo. vegies,  sauce,  butter, 
1 cup berries,  1 slice low fat 2 tbsp cashew 1 scoop
1 banana. cheese. nuts. whey
protein.

THURSDAY

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER

3 whole eggs, 2 large apples,  Baked Potato, protein. 2 wholemeal 1 tin tuna
3 egg whites 2 tbsp peanut (Skin On),  burger buns, lean (185g), 
(scrambled),  butter. 1 tin tuna (185g),  steak (200g),  1 tsp olive
2 slices 1 cup sweet 1 fried egg,  oil.
multigrain toast,  corn,  2 slices beetroot, 
¼ avocado. 1 tbsp low-fat 1 slice cheese, 
mayo,  1 tbsp low fat
1 slice low-fat mayo, 
cheese,  2 large sweet
chiili to taste. potatoes with
olive oil.

FRIDAY

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER

1 sliced banana Chicken/turkey Fish or chicken protein 2 cups wholemeal 1 cup full
and berries. sandwich with (200g),  pasta, shredded cream milk, 
lettuce, tomato, 1 large cooked chicken breast 1 tbsp
 1 slice cheese, sweet potato, 1 (200g),  peanut
 low-fat mayo. cup green 5 cherry butter
vegies.  tomatoes,
 1 piece of fruit.  basil, mushroom,
feta.

SATURDAY

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER

3 egg whites, 1 cup low-fat ½ roast chicken  protein 250g Grilled white Low fat
3 whole eggs greek yoghurt, 2 (no skin),  fish,  cheese with
(scrambled, or tbsp honey. 1 cup sweet 1 cup sweet raw veggie
omelette), ,  potato,  potato,  sticks.
1 cup spinach,  1 cup beans,  1 cup beans, 
mushrooms,  mixed green mixed green
2 slices vegies or salad, 1 vegies or salad, 1
wholegrain ½ cup cooked ½ cup cooked
bread.  brown rice, ½ tin brown rice, ½ tin
(210g) 4 bean (210g) 4 bean
mix. mix.

SUNDAY

BREAKFAST SNACK LUNCH SNACK DINNER SUPPER

Muscle Mass 100g shredded 200g deli roast ½ roast chicken,  2 cups low-
Pancakes:  chicken with beef,  5 baby potatoes,  fat cottage
1 Cup Oats,  wholemeal tortilla. 2 slices of protein 1 large sweet cheese, 
5 Egg Whites, wholemeal bread, potato, with 2 tbsp
 2 Whole Eggs,  1 slice cheese, mixed vegies or shredded
1 cup cottage mixed salad,  salad. coconut,
chesse,  1 tbsp low-fat 1 tsp sugar
Dash mayo, free syrup.
Cinnamon,  1 piece fruit.
2 tbsp Coconut
Oil, 
1 Cup Berries.

WEEK 3
Monday
Breakfast : 2 half boiled and I toast bread, green tea
Lunch : rice and grilled chicken with vegetables
Dinner : vegetables soup with mashed potato

Tuesday
Breakfast : 2 poached egg and porridge oat, black coffee
Lunch : steam chicken breast and mashed potato
Dinner : rice and tuna, salad and apple

Wednesday
Breakfast : 2 omelette egg and pancakes, milk
Lunch : hummus with bread and quarter grilled chicken
Dinner : mashed potato, vegetable chicken soup

Thursday
Breakfast : 3 whole egg(scrambled) and milk
Lunch : shredded chicken breast and rice, salad
Dinner pancake and tuna
Friday
Breakfast : toast bread and oatmeal and coffee
Lunch : rice and chicken , smoothies milk and chopped banana
Dinner : pitta with chicken and milk
Saturday
Breakfast : porridge oatmeal and 2 slice wholegrain bread and green tea
Lunch : steam chicken, potato, salad, and apple
Dinner : sandwich tuna and coffee and grapes
Sunday
Breakfast : 3 half boiled egg and oatmeal, milk
Lunch : rice and hummus, vegetable, banana
Dinner : grilled chicken and mashed potato, poached egg

WEEK 4
Monday 

Breakfast : 
2-3 eggs + 2 toast + 1 bowl of full milk with cereal 
OR a bowl oats/poridge 

Mid morning / snack: 

1 fruit + yoghurt can add granalo + nuts
OR fruit juice 
OR smoothie

Lunch: 
2-3 rotis + veggie + 1 bowl pulses (dal) + 1 serving of non-veg (chicken/ fish or egg) if don’t
have non-veg add a bowl of yoghurt or paneer + 1 bowl of rice 
Or grilled chicken / paneer sandwich + salad with dressing can add potatoes

Evening snack: 
Vegetable / non veg sandwich can add cheese / mayo 
OR Milkshake

Night dinner: 
Same as lunch 
Can avoid Rice
Or 2 toast with Roast / grilled / tandoori Chicken 
Or Baked fish with potatoes
A glass of milk before going to sleeping

Tuesday

Breakfast  Two multigrain breads with low fat butter and egg omelet.
 Or, a bowl of corn flakes, oats, or porridge.
 Fruits or a glass of fresh fruit juice.

After Breakfast A glass of full fat milk with a health drink of your choice or whey
protein.

Lunch  A small bowl of rice and two chapattis.

 A bowl of pulses (Masoor, moong, chana)
 A bowl of veg curry
 Two pieces of chicken, a piece of fish, eggs or paneer.
 Green salad comprising cucumber, cabbage, radish, carrot
and tomatoes.
 A small bowl of sweet curd.

Evening snack  Vegetable or chicken soup with some butter.

 Veg sandwich with cheese or mayonnaise.

Dinner  Similar diet as lunch but avoid rice.

Before bed  A glass of milk

Wednesday
Breakfast
(266 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1 large egg,
• 3/4 cup blueberries
Lunch (319 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 2/3 cup chickpeas, rinsed
• 1 Tbsp. almonds, chopped

Dinner (470 calories)

•grilled chicken
• 1 cup steamed green beans
• 1 baked medium red potato, drizzled with 1/2 Tbsp. olive oil and a pinch each of salt and
pepper.

Thursday
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
Lunch (330 calories)
Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 3 Tbsp. hummus
• 1/4 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/4 cup shredded carrots
• 1 cup mixed greens

Dinner (425 calories)

• 2 cups roasted tofu and noodle salad 
Friday
Breakfast (276 calories)
• 1 cup nonfat plain Greek yogurt
• 1/2 cup blueberries
• 1 1/2 Tbsp. slivered almonds
• 2 tsp. honey
A.M. Snack (102 calories)
• 2 medium carrots
• 2 Tbsp. hummus
Lunch (319 calories)
• 1 1/2 cups Roasted Tofu & Peanut Noodle Salad
P.M. Snack (46 calories)
• 1 cup strawberries
Dinner (437 calories)
• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with 1/4 tsp. cumin
and a pinch each of salt and pepper
• 3/4 cup cooked quinoa
Saturday
Breakfast (287 calories)
• 1 cup bran cereal
• 1 cup skim milk
• 1/2 cup blueberries
A.M. Snack (95 calories)
• 1 medium apple
Lunch (335 calories)
Green Salad with Chicken
• 3 cups mixed greens
• 3 oz. leftover cooked chicken breast
• 5 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/4 cup shredded carrot
P.M. Snack (62 calories)
• 1 medium orange
Dinner (446 calories)
• 1/2 cup cooked brown rice
• 2 cups mixed greens, topped with 1 Tbsp. balsamic vinegar and 2 tsp. olive oil.
 
Sunday
Breakfast (268 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1/2 cup sliced strawberries

A.M. Snack (64 calories)

• 1/2 bell pepper, sliced
• 2 Tbsp. hummus
Lunch (315 calories)
Toaster-Oven Tostadas
• 2 corn tortillas
• 2/3 cup canned black beans, rinsed
• 1/2 bell pepper, sliced
• 2 Tbsp. shredded Cheddar cheese
• 2 Tbsp. salsa or pico de gallo

P.M. Snack (42 calories)

• 1/2 cup blueberries
Dinner (410 calories)
• 1 1/4 cups Chicken Cauliflower Fried "Rice"
• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.
P.M. Snack (92 calories)
• 3/4 cup Mango & Kiwi with Fresh Lime Zest