MASS GAIN DIET

BREAKFAST (MEAL 1)

1 ½ cups old fashioned oatmeal (120g), measured uncooked

1 cup egg whites

2 omega-3 whole eggs
1 tbsp all-natural peanut butter

MID-MORNING (MEAL 2)

2 cups low-fat cottage cheese
1 cup berry of choice (strawberries, blueberries, raspberries)

LUNCH (MEAL 3)

2 slices Ezekiel 4:9 bread
6 oz turkey breast (deli sliced, not packaged)
Large leaf spinach, unlimited
½ tomato, medium
Mustard, unlimited
1 small sweet potato (150g), measured uncooked

MIDDAY (MEAL 4)

Pre-workout
½ large banana
4 small strawberries
1 scoop whey isolate protein of choice
Post-workout
50g fast-digesting carb*
1 ½ scoops whey isolate protein of choice

MEAL 5 (DINNER)

8 oz lean-fat trimmed pork chop
1 tbsp organic virgin coconut oil
400g acorn squash, measured uncooked
340g (usually one steam bag) green veggie of choice**

MEAL 6 (LATE-NIGHT SNACK)

8 oz nonfat Oikos Greek yogurt, vanilla or plain
1 tbsp all-natural peanut butter
1 tbsp sugar-free chocolate syrup
10 almonds, crushed

NUTRIENT BREAKDOWN

Calories: 3,040
Carbs: 323g
Fiber: 60g
Protein: 271g
Total Fat: 78g
Sat. Fat: 28g