This plan is designed for a 180 lb male training 5–7 days per week with a goal of building muscle mass. Adjust portions based on your bodyweight (target: 16–18 calories per pound of bodyweight). Eat every 3–4 hours to maintain an anabolic environment.
Meal 1 — Pre-Training (6:00 AM)
~700 kcal
- ▸1 cup oats with 1 tbsp honey
- ▸4 whole eggs + 2 egg whites (scrambled)
- ▸1 banana
- ▸1 cup whole milk
- ▸1 scoop whey protein (optional)
P: 55g | C: 90g | F: 18g
Meal 2 — Post-Training (9:00 AM)
~600 kcal
- ▸2 cups white rice
- ▸8 oz chicken breast (grilled)
- ▸1 cup mixed vegetables
- ▸1 tbsp olive oil
P: 65g | C: 80g | F: 12g
Meal 3 — Lunch (12:30 PM)
~750 kcal
- ▸8 oz lean ground beef (90/10)
- ▸2 cups pasta (cooked)
- ▸1 cup tomato sauce
- ▸Side salad with olive oil dressing
P: 60g | C: 95g | F: 20g
Meal 4 — Afternoon (3:30 PM)
~500 kcal
- ▸2 cups Greek yogurt (full fat)
- ▸1 cup mixed berries
- ▸2 tbsp almond butter
- ▸1 oz mixed nuts
P: 35g | C: 50g | F: 22g
Meal 5 — Dinner (7:00 PM)
~800 kcal
- ▸10 oz salmon or steak
- ▸2 medium sweet potatoes
- ▸2 cups broccoli with butter
- ▸Side of avocado
P: 70g | C: 75g | F: 28g
Meal 6 — Before Bed (10:00 PM)
~400 kcal
- ▸1 cup cottage cheese (full fat)
- ▸1 tbsp peanut butter
- ▸1 oz dark chocolate
- ▸1 cup whole milk
P: 40g | C: 25g | F: 18g