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TRUE MUSCLE 9-WEEK TRAINER
WEIGHT-GAIN MEAL PLAN
MEAL #1 / BREAKFAST
• Palm-size portion of protein
• 2-3stfulsofhigh-ber
carbohydrate
• 1-2servingshealthyfats
SAMPLE MEAL:
o Omelet:3wholeeggs,4eggwhites,red
bellpepper,redonion,andcilantro
o 1cupoatmealwithcinnamon,pumpkin
spice,andsweetenerofchoice
o 1stfulfreshfruit,addedtooatmeal
o 16 oz. water
MEAL #2 / LUNCH
• Palm-size portion of protein
• 2-3stfulsofhigh-ber
carbohydrate
• 1-2servingshealthyfats
SAMPLE MEAL:
o Sandwich:6-8sliceslunchmeat,
lettuce,slicedtomato,1slicecheese,
andwhole-wheatbreadorbagel
o 1stfulfresh,rawvegetables(examples:
carrots,sugarsnappeas,bellpepper)
o 1pieceorst-sizedportionfreshfruit,
(examples:apple,banana,orange,pear,
plum,peach)
o 24-36piecesnuts(examples:almonds,
walnuts,pistachios)
o 16 oz. water
MEAL #3 / APPROX. 1 HR. BEFORE TRAINING
• Palm-sizedportionofprotein
• 1stfuloflow-bercarbohydrates
SAMPLE MEAL:
o 1scoopTrueGritprotein
o 1stfulpretzelsorsaltinecrackers
MEAL #4 / POST-TRAINING, DINNER
• Palm-size portion of protein
• 2-3stfulsofhigh-bercarbohydrate
• 1-2servingshealthyfats
SAMPLE MEAL:
o 4-6oz.mahimahi,grilled
o Loadedsweetpotatoes:1-2bakedsweet
potatoes,1/4cupblackbeans,1/2avo-
cado,low-fatshreddedcheese
o 1/2platefulcookedvegetables
o 16 oz. water
MEAL #5 / NIGHTTIME SNACK
• Palm-size portion of protein
• 2-3stfulsofhigh-bercarbohydrate
• 1-2servingshealthyfats
SAMPLE MEAL:
o 1cupGreekyogurt
o 1stfullow-fatgranola
o 1stfulfreshberries
o 2spoonfulsgroundaxseed
o 16 oz. water