If you are looking to gain muscle mass, this meal plan might just be what you need to get quality results. The meal plan is not a one-size-fits all, you might have to adjust it to you  specific needs. Perhaps start with only 5 meals or add a few more ingredients. It is all up to you. Your success will come from sticking to the meal plan over time and not missing meals. This is an example of what one might eat on a “rest-day.”

Meal 1 – 06:00

  • 3 whole eggs
  • 3 wholewheat bread slices
  • 1 cup fruit juice

Meal 2 – 09:00

  • 2 cups of oats
  • 2 cups of whole cream milk

Meal 3 – 11:00

  • 1 cup of brown rice
  • 1 cup of mixed vegetables
  • 2 chicken breasts
  • 1 tablespoon of extra virgin olive oil

Meal 4 – 14:00

  • bowl of pasta
  • can of tuna
  • handful of almonds

Meal 5 – 16:00

  • 4 slices of whole wheat bread
  • 2 table spoons of peanut butter

Meal 6 – 19:00

  • 4 mashed potatoes
  • piece of beef
  • 1 tablespoon of extra virgin olive oil

Meal 7 – 21:00

  • 3 cups of milk
  • A snack of your choice

The number of calories that this meal plan provides were not calculated. If you are under 160 pounds, this meal plan would definitely make you gain weight if you stick to it consistently. If you are over 165 and you don’t gain any weight after a month, simply add more food into it.

For mouth-watering muscle-building recipes, check out the concept of Anabolic Cooking. If you would like to receive a complete breakdown of what to eat, when to eat and how much to eat, get yourself the FREE Hardgainer Nutrion eBook.