MUSCLE GAIN

MEAL PLAN
FOR MEN
 HOW THE MEAL
PLAN WORKS
The meal plan has been calculated based on calorie and macro-nutrient calculations to suit individual
activity levels and body weights. There are four meal and three snack options in each mealtime
which are interchangeable, and you can decide which meal or snack you would like to have. You can
choose to repeat one of the meals or have a different one each day of the week.

QUICK TIP
Plan out your meal plan for the week
from the meal options on the Plan
and create your own shopping list to
make sure you are always prepared
and stocked up on groceries.
 MORNING
BREAKFAST
CHOOSE 1 MEAL

1. AVO AND EGG

ON TOAST 3. BREAKFAST 4. PROTEIN FRENCH
• 1 slice sourdough bread BAGEL TOAST
• 2 eggs
• 1/2 avocado • 1 bagel (around 80-90 g) • 2 slices bread (brown, wholewheat, rye,
• 2 tbsp low fat cottage cheese • 1 egg sour dough)
• squeeze of lemon juice • 3 tbsp low fat cottage cheese • 3 egg whites
• 100 g lean smoked ham • 1 serving NPL Anabolic Whey
• 1 tomato, thinly sliced • 1/2 cup milk of choice (low fat, almond,
Method: • 1 drizzle sriracha sauce oat, or soy)
1. Toast bread
• Cooking spray
2. Poach or boil eggs as preferred. Method: • Pinch of salt
3. Mash avocado, cottage cheese and 1. Cut bagel in half and toast in the • Pinch of cinnamon
lemon juice together, spread onto toast toaster. • 1 tbsp nut butter
4. Place eggs onto toast. 2. Boil or poach egg as preferred.
3. Spread with cottage cheese and place
Method:
1. Beat egg whites, whey, milk and salt in
2. OVERNIGHT toppings onto one side and close bagel.
a bowl.
2. Place bread or separated sandwich thins
MOCHA PROTEIN into egg mixure until soaked up.
3. Heat a non-stick pan over medium heat,
OATS spray with cooking spray.
4. Place eggy bread into hot pan, cook on
• 3/4 cup or 60 g oats, uncooked either side until golden.
• 3/4 cup milk of choice (almond, low fat,
oat or soy) 5. Serve with nut butter and cinnamon
• 1 serving NPL Anabolic Whey (Choc
Nougat or Smores flavour)
• 1 tsp instant coffee
• 4 tbsp plain low fat yogurt
• sprinkle of sweetener if desired MID-
• sprinkle of cocoa powder

Method:
MORNING
1. Add oats to a small container or bowl CHOOSE 1 SNACK
with a lid. Top with milk and stir in whey
and coffee powder.
2. Place lid onto the bowl and refrigerate
overnight.
1. YOGURT BOWL
QUICK TIP • 1 cup low fat plain yogurt
3. The next day, mix sweetener into yogurt
and spread over the overnight oats. If you are not hungry at snack time, • 1 serving NPL Anabolic Whey
you can choose to forgo that snack.
Sprinkle with cocoa powder. It is important to listen to your body

2. PROTEIN SNACK
and your hunger cues. We do not
recommend skipping meals as this
often results in being hungry later in
the day and can result in snacking
on foods that are not on plan.
• 80g biltong
• 1 piece of fruit

3. 1 NPL #21
PROTEIN BAR
 LUNCH
LUNCH 3. EDAMAME RICE
CHOOSE 1 MEAL BOWL
• 1/2 cup brown rice, uncooked
1. HONEY MUSTARD •
•
1/2 of an avocado, cubed
1/2 cup lettuce leaves
CHICKEN COUS- •
•
1 tbsp soy sauce
150 g edamame beans (or butter beans/

COUS SALAD
chickpeas/lentils)
• 1/2 cup cubed cucumber
• optional: pickled ginger 10 g
• 160 g smoked chicken or grilled
chicken breast
• 1/3 cup uncooked couscous
2. CHICKPEA & Method:
1. Boil water in a pot on the stove, add
• 1/3 cup boiling water
• 1 cup lettuce or greens of choice
PUMPKIN BOWL brown rice and cook until done.
Drain water.
• 1/2 cup slice cherry tomatoes • 1.5 cup chickpeas (cooked)
• 2 tbsp lite mayonnaise 2. Add rice into a bowl, top with cubed
• 1 cup pumpkin, baked/grilled/boiled avocado, edamame beans, cucumber
• 2 tsp honey • 1/2 cup rocket
• 2 tsp Dijon mustard and lettuce.
• 1 round of feta
• salt and pepper • 1/8 of a red onion 3. Drizzle with soy sauce and add pickled
• 1 tbsp lemon juice ginger if preferred.
Method: • 1 tbsp olive oil
1. Add couscous to a bowl, cover with • 1 tsp red wine vinegar
boiling water and cover the bowl with a • salt and pepper
plate or lid to steam for 5 min. Fluff up
with a fork. Method:
2. Slice chicken and place into bowl with 1. Add chickpeas, pumpkin, rocket, feta
couscous. Add greens and tomato.
3. Mix mayonnaise, mustard, salt and
and onion to a bowl.
2. Mix lemon juice, red wine vinegar, salt, 4. TUNA AVO WRAP
pepper and stir through. pepper and olive oil and drizzle over. • 1 tin of tuna, in brine / salt water
• 1/2 of an avocado
• 4 tbsp low fat cottage cheese
• 1 tbsp lemon juice
• 1/2 cup shredded cabbage
• 1 large wholegrain wrap (40-50 g)
• 2 cups mixed salad with 1 tsp olive oil
and 1 tsp balsamic vinegar

Method:
1. Drain tuna and place into a bowl.
2. Mash avocado, lemon juice and cottage
cheese into a sauce.
QUICK TIP 3. Spread onto wrap. Top with baby
Preparing your meals in advance will
help you to stick to your plan when
spinach, chicken and tomato.
life gets busy. 4. Fold up wrap. Serve with side salad.

MID-AFTERNOON • 3. PROTEIN BALLS

CHOOSE 1 SNACK Makes 12 — Serving size: 5 balls

1. PROTEIN • 1 handful ice - Blend Together •

•
3/4 cup oats (uncooked)
1/2 cup nut butter of choice

SMOOTHIE 2. SNACK B •
•
3 tbsp maple syrup or honey
1 serving (43 g) NPL Anabolic Whey
• 2 boiled eggs • 2 tbsp sugar free chocolate chips
• 1 serving NPL Anabolic Whey • 1 piece of fruit (banana, apple,
• 1 cup milk of choice (almond, oats, orange, etc). 1. Add all ingredients to a bowl. Mix together
low fat or soy) well and roll into balls.
2. Refrigerate for 1-2 hours before enjoying.
E V E NING
DINNER QUICK TIP
CHOOSE 1 MEAL Be careful of sauces, condiments
and saladdressings. They are often
packed with hidden calories.

1. THAI FISH CAKES

MAKES 4 SERVINGS
• 600 g skinless, boneless hake fillets
• 1/2 cup chopped coriander, fresh
• 1 lemon, squeezed
• 1/4 cup corn flour
• 2 eggs, whisked
• 1/2 an onion, finely diced
• 1/2 tsp salt
• black pepper to taste

Serve with:
4 baby potatoes per person
1 cup mixed green salad per person

Method:
1. Place hake fillets into a food processor and blend until smooth.
This can also be done in a bowl with a fork.
2. Add chopped coriander, corn flour, egg, lemon, onion, salt and
pepper and mix well.
3. Leave the bowl of mixture in the fridge for 20 minutes to
firm up.
4. Shape into fish cakes.
5. Cook each fish cake on a non-stick pan over medium heat,
turning when each side is golden. The fish cakes can also be 2. PROTEIN LOADED
cooked in the air fryer.
6. Boil or steam potatoes until cooked. CHICKEN SOUP
7. Serve fish cakes with salad and baby potatoes and a slice
of lemon. MAKES 4 SERVINGS
• 1 tbsp olive oil
• 6 medium chicken breasts, skinless
QUICK TIP • 800 g prepared vegetables for soup (e.g. spinach, celery,
Remember the basic rule of calories
cabbage, carrot)
in vs calories out. Think about • 1 large onion, diced
portion control.The advantage of
this plan is it increases satiety.
• 1 tin chickpeas, drained
• 1 cube or sachet of chicken stock
• 3 fresh or 1 tin chopped tomatoes
• 1 liter of boiling water

Serve with:
2 slices sourdough or wholewheat bread per person

Method:
1. Add chicken breast to a pot, cover with water and boil over
medium heat for 5-8 minutes until cooked through. Discard
water. Shred chicken with a fork and set aside.
2. Add olive oil to pot, saute onion until soft. Add vegetables,
chickpeas and tomatoes. Saute for 10 minutes while stirring.
3. Add chicken stock and water. Add chicken back to the pot and
boil together for another 15 minutes, stirring intermittently.
4. Serve soup hot with a slice of toasted bread.
E VENING
DINNER
MORE OPTIONS

3. CHICKEN, PEA
& PESTO PASTA
MAKES 4 SERVINGS
• 1 tbsp olive oil
• 1 onion, chopped
• 6 medium chicken breasts, skinless, diced
• 2 cups peas (fresh or frozen)
• 1 can of lite coconut milk
• 2 tbsp basil pesto
• 1 tsp chilli flakes
• 600 g cooked pasta
• juice of half a lemon
• Pinch of salt
• Pinch of black pepper

Method:
1. Heat olive oil in a pot over medium heat.
2. Saute onions until soft, add chili flakes (optional), salt and
pepper. Add chicken breasts, cook until done.
3. Add basil pesto, peas, lemon juice and coconut milk.
Simmer for 5 minutes while stirring.
4. Boil pasta until done, drain and add to a bowl.
5. Add the pea and pesto sauce and enjoy.

4. BEEF / PORK STIR FRY

QUICK TIP
MAKES 4 SERVINGS Do not underestimate the power
of water. We are often thirsty and
• 600 g stir fry vegetables not hungry.
• 600 g lean pork or beef stroganoff strips
• 1 onion, chopped
• 1 tbsp olive oil
• 1 tsp crushed garlic, mixed herbs, paprika,
salt and pepper
• 1 tbsp grated ginger
• 400 g rice noodles (dry weight)
• 2 tbsp soy sauce (reduced sodium)

Method:
1. Heat a large pan or wok over medium to high heat.
2. Add onion and fry until softed. Add garlic, herbs and
spices. Add beef or pork, saute until cooked.
3. Add vegetables and cook while stirring over heat.
Add soy sauce.
4. Boil rice noodles or soak in hot water until softened.
Drain excess water.
5. Add noodles to pan and toss with the rest of the stirfry.
 TRACKING
YOUR PROGRESS
Weighing yourself is a good way to monitor your progress, however it is not
the only or most accurate metric. It is well known that muscle weighs more per
gram than fat does, and therefore the growth of new muscle tissue may result in
an increased number on the scale. The increase in body weight due to increased
muscle mass is not long-term as the body’s metabolic rate generally speeds up
when the body has a higher muscle to fat ratio.

We recommend recording your weight at the start and end of your journey.
You can also monitor your weight once weekly for continuous tracking and
motivation. When measuring your weight, weigh yourself first thing in the morning
before you have had anything to eat or drink. We recommend you do not wear
heavy or bulky clothes when checking your weight.

Other metrics which are useful for monitoring your progress

include checking your hip and waist circumference as well as body
fat percentage.

Hip circumference: measure using a measuring tape, standing with your feet
together. Your hip circumference is measured around the hip bones which is the
widest point below your waist and hips.

Waist circumference: measure using a measuring tape, standing with your

feet together. Your waist circumference is measured at your waistline, below your
ribs, at the narrowest point of your abdomen.

Body fat percentage: the most accurate body fat calculations are done
using skin fold callipers to measure subcutaneous fat, biokineticists and personal
trainers are usually able to perform this measurement. Alternatively, a body fat
scale can be used for the measurement of body fat.
 TRAINING
AND HOW IT MAY AFFECT
YOU AND YOUR PROGRESS
Whether you are a regular gym-goer or new to exercise, getting started on a new programme can
be quite overwhelming. We recommend starting slow and practicing consistency when it comes to
exercise. It is more beneficial to do 3-5 short and effective exercise sessions a week than 1 or 2 long
and intense sessions.

A mix of cardiovascular exercise (such as walking, running, swimming, and cycling) and weight
bearing exercises have been found to be a successful combination for losing fat and gaining lean
muscle mass. As mentioned, gaining muscle mass may initially skew your weight and make you feel
like you have gained overall weight, however, a higher proportion of muscle to fat can speed up the
metabolism and increase the amount of energy your body spends during the day. This is the ideal
situation when looking to lose body fat.

Like any new lifestyle change, starting a new exercise program can take time to get into. If you are
new to exercising, you may notice the following changes when you start:

Increased appetite: increased activity results in your body needing to recover and your muscle
tissue to repair, this may make you feel hungrier. For this reason, our meal plan is high in protein to aid
recovery and keep those cravings at bay.

Weight fluctuations: When you start training, building more muscle tissue may result in
inflammation and fluctuations in water weight. This generally settles down a few weeks into your
journey, particularly when you are more consistent with training.

Muscle stiffness: when you start to exercise, muscles are worked, and small micro-tears form in
the muscle tissue. The body works to repair these tears and the muscle grows stronger. Lactic acid
builds up during the recovery phase can result in stiffness and soreness. Using a BCAA intra-workout
supplement like NPL BCAA Amino Pro, BCAA EAA 12:1:1 or Amino Burn during training might help
reduce these effects.

Happy hormones: endorphins, otherwise known as “happy hormones”,

like dopamine are released during exercise.
These feel-good hormones are a great
way to keep you motivated.
SHOPPING LIST
MEAT FRESH PRODUCE

CANNED/DRY GOODS

BAKERY DAIRY

CONDIMENTS FROZEN

NPL SUPPLEMENTS
 MEAL PLANNER
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast

Snack

Lunch

Snack

Dinner