Meal Plan for a Diet
Gain

Calories: 2678 Protein: 184g Calories: 317g Fat: 83g

Breakfast

1/2 cup instant oats
1 cup full-fat milk (almond)
1 banana, sliced
2 tablespoons peanut butter
A handful of raisins, soaked
1 tablespoon honey

Calories: 544 Protein: 48g Calories:75g Fat: 5g

Mid Morning

1 large whole egg
3 egg whites
3 chicken sausages, sliced (turkey bacon)
1 cube goat cheese, (mozzarella) grated
Salt to taste
½ teaspoon black pepper
2 teaspoons olive oil

Calories: 337 Protein: 28g Calories:44g Fat: 9g

Lunch

4 oz chicken breast
1 cup of veggies
1 cup of rice
1 cup of veggies
Olive oil
Salt/pepper

Calories: 1010 Protein: 49g Calories:113g Fat: 46g

Snacks

Avocado toast
One slice of wheat bread
1 avocado
Salt/pepper

Calories: 447 Protein: 40g Calories:44g Fat: 10g

Dinner

4 oz steak
2 red potatoes
1 cup of veggies

Calories: 340 Protein: 19g Calories:41g Fat: 13g