Muscle Meal Plan

Every muscle builder needs a good meal plan to follow in order to be able to pack on pounds of lean, hard shredded muscle mass. So this plan should help most people to pack on great muscle mass. Don't worry if you add a little fat to your frame when using this plan, as you need extra fat (not too much) in order to gain muscle. So when you are done, you can always trim the fat down after you've gained the muscle you want.

Day 1

Breakfast:
1.5 cups raw oatmeal 
1 cup skim milk
1/2 cup dried cranberries or raisins
1 TBS Flax Oil (cinnamon flavored flax oil works well with oatmeal too)
750 calories, 35 g protein, 90 g carbs, 18 g fat

Midmorning Snack: 
1 cup skim milk
1 large piece of fruit with 1 TBS natural peanut butter
1 low-fat mozzarella stick
500 calories, 30 g protein, 30 g carbs, 18 g fat

Lunch:
2 cups egg salad on 2 whole wheat pitas
1 banana
600 calories; 74 g protein, 16 g carbs, 30 g fat

Afternoon Snack:
1 cup low-fat vanilla yogurt
1 cup fat-free cottage cheese
1 cup blueberries
2 TBS
Wheat Germ
1 TBS honey
600 calories, 38 g protein, 80 g carbs, 2.5 g fat

Dinner:
6 oz grilled salmon
1 large sweet potato
1 cup cut green beans
1 cup skim milk
700 calories, 45 g protein, 70 g carbs, 20 g fat

After Dinner Snack:
Peanut butter smoothie 
600 calories, 30 g protein, 35 carbs, 16 fat

Day 2

Breakfast:
4 Whole grain frozen waffles
2 TBS pure maple syrup
1 cup low-fat cottage cheese
1 cup fresh strawberries
625 calories, 40 g protein, 90 g carbs, 6 g fat

Midmorning Snack:
Peanut butter, banana and honey sandwich
2 pieces whole grain bread
2 TBS banana
1 whole banana
2 TBS honey
2 cups non-fat milk
600 calories, 25 g protein, 85 g carbs, 18 g fat

Lunch:
Pasta Vegetable Medley 
1 cup non-fat milk
700 calories, 25 g protein, 125 g carbs, 11 g fat

Afternoon Snack:
Favorite Protein Shake mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 TBS flax oil
Add water to desired consistency
650 calories, 50 g protein, 45 g carbs, 28 g fat

Dinner:
8 oz turkey breast
2 large sweet potatoes or yams
1 cup collard greens or swiss chard
700 calories, 55 g protein, 95 g carbs, 5 g fat

After Dinner Snack:
Protein Shake 
400 calories, 40 g protein, 45 g carbs, 5 g fat

Day 3

Breakfast:
Vegetable omelet
(2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice)
2 slices 12-grain bread 
1 cup non-fat milk
1 fresh orange
700 calories, 30 g protein, 60 g carbs, 20 g fat

Midmorning Snack:
1 can tuna fish
2 cups cooked brown rice
Salsa to taste
1 medium plum
700 calories, 40 g protein, 100 g carbs, 5 g fat

Lunch:
Turkey and cheese sandwich (2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, fat-free honey mustard, lettuce, tomato)
1 small bunch red grapes
650 calories, 55 g protein, 80 g carbs, 10 g fat

Afternoon Snack:
Favorite MRP 
1 cup skim milk
2 cups frozen fruit
Water to desired consistency
675 calories, 50 g protein, 80 g carbs, 18 g fat

Dinner:
1 6 oz grilled pork chop
1 cup broccoli 
2 cups whole grain, brown rice
650 calories, 38 g protein, 43 g carbs, 14 g fat

After Dinner Snack:
Protein Shake 
1 large piece of fruit
458 calories, 32 g protein, 42 g carbs, 18 g fat

Day 4

Breakfast:
Oat bran waffles
(oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.)
1 cup skim milk
615 calories, 49 g protein, 71 g carbs, 15 g fat

Midmorning Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
658 calories, 40 g protein, 84 g carbs, 18 g fat

Lunch:
Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato)
1 large pear
610 calories, 44 g protein, 77 g carbs, 14 g fat

Afternoon Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
658 calories, 40 g protein, 84 g carbs, 18 g fat

Dinner:
1 bowl Mexican Chicken Chili
389 calories, 40 g protein, 27 g carbs, 14 g fat

After Dinner Snack:
Protein shake 
1 large piece of fruit
458 calories, 32 g protein, 42 g carbs, 18 g fat

Day 5

Breakfast:
Buckwheat pancakes
(Arrowhead Mills buckwheat pancake mix, skim milk, and whey protein. Make a half serving of pancake mix, following the package directions and add 2 scoops of pure whey protein. Cook the pancake in a no stick pan coated with nonstick spray.)
2 cups skim milk
1 cup fresh blueberries
615 calories, 49 g protein, 71 g carbs, 15 g fat

Midmorning Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
658 calories, 40 g protein, 84 g carbs, 18 g fat

Lunch:
Ham and cheese sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat Swiss cheese, lettuce, tomato, and mustard)
1 large apple
610 calories, 44 g protein, 77 g carbs, 14 g fat

Afternoon Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
658 calories, 40 g protein, 84 g carbs, 18 g fat

Dinner:
1 homemade burger on a whole wheat bun
1 cup skim milk
450 calories, 34 g protein, 52 g carbs, 20 g fat

After Dinner Snack:
Protein shake 
1 large piece of fruit
458 calories, 32 g protein, 42 g carbs, 18 g fat