Meal plan for Weight GainMarch 2012

Priorities:1.Recovery2. Increase strength3. Maintain good health

Energy (Calorie) Requirements

Macronutrient / g/kg body weight / Range
Carbohydrate / 5 - 6 / 480 – 570g
Protein / 1.5 – 1.8 / 140 – 170g
Fat / 1 – 1.3 / 100 – 130g
Total calories / 3200 – 4000

BREAKFASTApprox 3 carb units (90g) and 3 protein units (30g)

Option 1 / Option 2
1 average bowl of cereal with milk (200mls)
1 slice toast with spread and slice of cheese or ham
1 large glass of milk
1 tub of yogurt or small bottle of Yop or 2 Actimel type drinks / 1 large bowl of cereal with milk (300mls)
1 piece of fruit or 1 glass of fruit juice
1 tub of yogurt or small bottle of Yop or 2 Actimel type drinks
Option 3 / Option 4
2 eggs – poached/boiled/scrambled or as omelette
2 slices toast with ½ large can baked beans
1 glass fruit juice / 3 slices lean grilled bacon
2 slices toast with ½ large can baked beans
1 piece of fruit
Option 5 / Option 6
1 large bowl of cereal with milk (300mls)
1 piece of fruit or 1 glass of fruit juice
1 scoop Whey protein in water / 2 pancakes
2 teaspoons honey
1 Actimel type drink
1 glass milk with 1 scoop Whey protein

Use these choices or make up your own from mixing and matching above

RECOVERY – after training – approx 3 carbs units (90g) and 3 protein units (30g)

Dinner you get and 2 of the following in car on way back to Belfast
  • 1 large banana
  • 1 slice bread with protein filling eg tuna, chicken, ham, egg
  • 1 bagel with peanut butter
  • 1 small bottle of Yop yogurt drink
  • 50g fruit and nut mix
  • 1pint semi skimmed milk

MID-MORNING SNACK – rest days – 1 carb unit (30g) and 1 protein unit (10g)

Choose one of the following or make up your own idea

  • 400mls milk or yogurt based smoothie
  • 2 slices bread with 1 slice of cheese or meat
  • Small bowl of breakfast cereal with milk
  • 3 ryvita and 2 tablespoons cottage cheese
  • 2 eggs and 2 slices toast

LUNCHApprox 4 carb units (120g) and 4 protein units (40g)

Protein choice – choose 1 of the following
  • 3 slices of meat (eg ham/bacon/beef/lamb/pork
  • 1 large chicken breast or 4 slices or chicken or turkey
  • 3 tablespoons of minced meat (eg as Bolognese or shepherd’s pie)
  • 3 slices cheese (try lower fat varieties like edam or feta)
  • 5 tablespoons cottage cheese
  • 4 eggs – boiled, poached, scrambled or as omelette
  • 1 large tin of tuna or sardines or 6 fish fingers
  • Large portion of cooked fish
  • Plate of meat stew or curry
Carbohydrate choice – choose 1 of the following
  • 4 slices of bread or 2 medium rolls or 2 large pitta or 2 wraps
  • 6 tablespoons of cooked rice or pasta or couscous (or mixture)
  • 4 medium sized potatoes
Include salad or cooked vegetables. Spreads such as butter, poly marg, low fat mayo, pickle, chutneys, BBQ sauce, sweet chilli sauce, tomato sauce and brown sauce are fine.
Include 1 pint of diluted fruit squash (eg Miwadi, Robinsons or supermarket own brand)
Also include 1 of the following and a piece of fruit
  • 1 tub of fruit corner yogurt or Muller Rice
  • 1 glass or ½ pint carton of milk

AFTERNOON SNACK (if no training session in evening or rest day)

2 carb units (60g) and 1 protein unit (10g)

Choose one of the following or make up your own idea

  • 2 pieces of fruit and 1 small bottle of drinking yogurt
  • 2 slices of bread with peanut butter and 1 cereal bar
  • 500mls yogurt based smoothie (try making up your own)
  • Bowl of breakfast cereal with milk
  • 4 Ryvita or 3 Rice Cakes with cheese spread and 1 piece of fruit
  • 1 bagel or 2 slices of bread with thick Nutella spread
  • 2 slices of bread with meat filling and 1 glass of fruit juice

EVENING MEALApprox 4 carb units (120g) and 5 protein units (50g)

Protein choice – choose 1 of the following
  • 4 slices of meat (eg ham/bacon/beef/lamb/pork)
  • 1 large chicken breast or 5 slices or chicken or turkey
  • 5 tablespoons of minced meat (eg as Bolognese or shepherd’s pie)
  • 1 large tin of tuna or sardines or 6 fish fingers
  • Large portion of cooked fish
  • Large plate of meat stew or curry
Carbohydrate choice – choose 1 of the following
  • 4 slices of bread or 2 medium rolls or 2 large pitta or 2 wraps
  • 6 tablespoons of cooked rice or pasta (or mixture)
  • 8 small new potatoes or 4 medium sized potatoes, boiled
  • 2 medium baked potatoes
  • 6 tablespoons mashed potato or 3 tablespoons sweet potato
  • 3 slices of pizza with topping
Include salad or cooked vegetables. Spreads such as butter, poly marg, low fat mayo, pickle, chutneys, BBQ sauce, sweet chilli sauce, tomato sauce and brown sauce are fine. Gravy, tomato-based and milk-based sauces are fine.
Include 1 pint of diluted fruit squash (eg Miwadi, Robinsons or supermarket own brand)
As dessert, include fruit (fresh, tinned or baked), yogurts, smoothies, rice pudding, custard, fruit loaf, fruit crumbles

SUPPER SNACK – night before training days–3 carb units (90g) and 1 protein unit (30g)

Choose one of the following or make up your own idea from the lists

  • Ham and cheese toastie made with 3 slices of bread + cereal bar
  • 3 slices of toast with ½ tin baked beans
  • 1 tin of sardines with 4 slices of toast + glass of fruit juice
  • 500mls yogurt based smoothie + 1 piece of fruit
  • ½ pint of milk +2 slices of currant or malt loaf
  • 2 large pitta bread with chicken and salad
  • Hot chocolate made with 200mls milk, + 2 slices of toast

SPECIFIC NUTRITION PRIORITIES
1 / Plan your eating around your training sessions – repeat the RECOVERY nutrition if you have more than one long session a day .
2 / Continue to work on increasing food through the day in college / work and heading to training. Use this time well.
3 / Choose lots of different sorts of foods to make sure you are getting all the nutrients you need to stay well and recovery from the three sessions that you are having at the moment plus any other training you are doing yourself.