The following meal plan has been designed for a 30-year old male at 80kg, training 4 days a week.
Bear in mind this is a slower ‘bulk’ that should minimise fat gain, and allow him to perform well in his conditioning. A guide like this can be used by both Male and Female, but as always the macronutrients should be adjusted based on your personal situation.
MEALS
Breakfast: Proats w/peanut butter
Lunch: Mexican Shredded Chicken w/ Lime and Coriander Rice and guacamole
Dinner: Margherita Flatbread Pizza
Snack: Greek Yoghurt w/raspberries and almonds
Post Workout: Whey and Banana
THE DETAILS
To gain muscle each week, he will need to consume 2906 calories
His macronutrient split will be:
129g Fat, 254g Carbs, 182g protein
SHOPPING LIST
- 1kg of Uncle Tobys Quick Cook Oats
- Whey Protein (Bulk Nutrients)
- Coles Crunchy Penaut Butter
- 8 Bananas
- 1kg Chicken Breast
- Leggos Tomato Puree
- Mexican Seasoning (I prefer fajita)
- 3 x Coles 90 second white rice
- 5 Avocados
- 3 Limes or Fresh lime juice
- Bunch of coriander
- Packet Bazaar Wholemeal Lebanese Bread
- 500g Coles Shredded Mozzarella
- 2-3 Tomatoes
- Dried Oregano
- 3 Punnets Raspberries (Frozen will do)
- 500g Jalna Greek Yoghurt
- 500g Almonds
BREAKFAST – PROATS w/PEANUT BUTTER
- Weigh out 300g of Oats and cook as per instructions in water
- Mix in 5 Scoops of Whey Protein
- Divide evenly into 5 containers and store in the fridge (awesome cooled
- Serve with half a banana chopped on top and 30g of peanut butter (do this fresh)
LUNCH – MEXICAN SHREDDED CHICKEN w/ LIME CORIANDER RICE AND GUAC
- Boil 1kg of Chicken Breast until cooked
- Heat up saucepan with 500g of tomato puree
- Pull the Chicken Breast apart with two forks and add to tomato puree
- Mix in Seasoning and divide into 5 containers
- Heat 90 Second Rice or cook a big batch of white rice
- Mix in the juice of two limes
- Finely chop coriander and mix through rice (if you don’t like coriander then don’t add it)
- Divide into the containers.
- Cut open avocado and remove seed, mix through lime juice, salt and pepper. Store in container with seed if preparing in advance.
DINNER – MARGHARITA FLATBREAD PIZZA
- Spread tomato puree on the Lebanese bread
- Sprinkle with mozzarella cheese
- Top with fresh tomato and Oregano
- Feel free to add any vegetables you like.
- Cook in oven at 220C until golden
SNACK – GREEK YOGHURT w/RASPEBERRIES AND ALMONDS
- Prepare 100g of yoghurt into each container
- Top with 50g of raspberries and 100g of almonds
POST WORKOUT
- Mix one scoop of whey with 300mL of water
- Take 1 Banana for after training
TIPS
Prepping most food in advance is the key to staying consistent here. The goal of this is to grow slowly to minimise fat gain. Quicker muscle gain is usually coupled with fat gain too. Supplementing with Creatine can also assist with strength gains and muscle mass.