I'm going to "borrow" (another word for steal) these meals from the very smart Chris Aceto. This is a great clean eating menu for mass. I will provide a link to the article for those that need more calories, or if you want to turn it into more of a fat loss plan, it talks about that as well. Great article and I have always liked Aceto's stuff.
http://findarticles.com/p/articles/mi_m0801/is_3_66/ai_n13560329/?tag=content;col1
THE PERFECT BREAKFAST
* 4-6 egg whites with 2 whole eggs
* 1 serving Cream of Wheat cereal
* 1 banana
525 calories, 38 g protein, 59 g carbs, 15 g fat
THE PERFECT LUNCH
* 6-9 oz. extra-lean ground beef
* 2 cups pasta
* 3/4 cup broccoll
700 calories, 60 g protein, 83 g carbs, 13 g fat
THE PERFECT PRETRAINING SNACK (One hour before training)
* 1 cup fat-free cottage cheese
* 4 slices rye toast with 2 Tbsp. grape jam
532 calories, 35 g protein, 89 g carbs, 4 g fat
THE PERFECT POST-TRAINING SNACK (not shown)
* Whey-protein shake (two scoops mixed with water)
* 1 cup rlce with 4 Tbsp. raisins
549 calories, 45 g protein, 91 g carbs, 2 g fat
dinner -
* 1 chicken breast (7-9 oz.)
* 1 yam
* 1 cup peas, corn and carrots
603 calories, 69 g protein, 61 g carbs, 7 g fa
THE PERFECT ANYTIME SNACK
Turkey sandwich with:
* 2 slices whole-grain bread
* 2-3 slices fat-free cheese
* 3-4 slices deli turkey breast
* Mustard and fat-free mayo
316 calories, 36 g protein, 34 g carbs, 4 g fat
I'm wondering about the lack of fats - olive, avocado, nuts etc... I thought in this day & age we weren't afraid of dietary fats any more? I, at least, feel like more of a man when I eat 'em ;) And if someone's wanting to put on mass, they're pretty essential IMO.
ReplyDeleteCarbs drive mass gains. Not fats. I've rode that horse enough times to know.
ReplyDeleteDo you still like these meals or have your thoughts changed. Just curious of your thoughts after a few years.
ReplyDelete