Mass and Size meal plan

Pick any one of the following (Our choices are often high in carbohydrate. Try and add in 20-30g of protein and some fibre for a more balanced bulking diet).

Breakfast Lunch Evening Meal Snacks
Poached eggs on wholemeal toast (2 eggs, 2 Toast)

369 kcal| Carbs 33g | Protein 20g | Fat 13g

 Taco Beef salad (500g mince beef – serves 4)

382 kcal| Carbs 10g | Protein 54g | Fat 13g

 Sirloin Steak with Mushrooms and Sweet Potato (150g Sirloin Steak, Sweet Potato)

448 kcal| Carbs 39g | Protein 57g | Fat 12g

 Large handful of mixed nuts, raisins and sultanas

40g 209 kcal| Carbs 14g | Protein 8g | Fat 13g
Pineapple, banana and coconut smoothie (1 banana, cup of pineapple, 300ml coconut milk)

432 kcal| Carbs 40g | Protein 21g | Fat 24g

 Tuna Salad and a wholemeal pitta bread (150g tuna chunks, 1 pitta)

351 kcal| Carbs 31g | Protein 44g | Fat 2g

 Sesame seared tuna with butternut squash (204g Tuna fillet, 200g Butternut squash)

349 kcal| Carbs 27g | Protein 25g | Fat 1g

 Banana Protein Pancakes (1 small banana, 120g sweet potato, ½ serving of Progain – serves 4)

398 kcal| Carbs 52g | Protein 32g | Fat 6g
Omelette with tomato and cottage cheese (3 eggs)

341 kcal| Carbs 5g | Protein 33g | Fat 21g

 Smoked salmon and cream cheese bagel (strips of salmon, 1 sesame bagel )

440 kcal| Carbs 63g | Protein 19g | Fat 15g

 Chicken and Prawn Paella (400g)

453 kcal| Carbs 74g | Protein 25g | Fat 5g

 Peanut butter & banana cracker

248 kcal| Carbs 9g | Protein 14g | Fat 17g
Porridge with Progain added (semi-skimmed milk, ½ serving of Progain)

445 kcal| Carbs 88g | Protein 42g | Fat 13g

 Chicken salad with in a wholemeal wrap (100g chicken)

391 kcal| Carbs 37g | Protein 38g | Fat 11g

 Salmon Steak with mixed vegetables and potatoes (100g salmon, 160g veg, 200g new potatoes)

452 kcal| Carbs 44g | Protein 35g | Fat 15g

 Protein Flapjacks (45g peanut butter, 50g oats)

275 kcal| Carbs 33g | Protein 15g | Fat 9g
Scrambled eggs on Seeded toast (2 eggs, 2 Toast)

306 kcal| Carbs 23g | Protein 19g | Fat 14g

 Wholemeal pitta’s with chicken (2 pitta’s, 100g chicken) and mixed salad

410 kcal| Carbs 56g | Protein 37g | Fat 3g

 Chicken and peanut stir fry (100g Chicken, 160g stir fry veg, 100g egg noodles, 60g peanut sauce)

486 kcal| Carbs 42g | Protein 40g | Fat 17g

 Skimmed milk (300ml) with Progain (1/2 serving)

439 kcal| Carbs 57g | Protein 36g | Fat 5g