An ideal meal should include a mix of lean proteins (such as egg whites, chicken, fish, low-fat dairy), as well as healthy fats and carbohydrates. For fats, let her have a variety of nuts and olive oil. For carbohydrates, she can try and include fresh fruits and vegetables as well as oatmeal. 5. Rest is critical: With reverse dieting, your end goal is to eat as many calories as you burn. This is also referred to as your maintenance calories or calorie balance. At the end of the plan, your body will burn more calories and feel more energized. From there, you can begin a sustainable diet for fat loss and/or muscle gain. One pound of chicken breast, which is about 2 chicken breasts and can easily be eaten in one meal, contains 100g of protein in about 500 calories. The same goes for other lean protein sources. For a 150-200 lb person, shoot to get 100g of protein from lean sources such as: chicken breast lean beef seitan lean turkey lean pork low fat cottage cheese "For example, if you have two scrambled eggs on toast for breakfast, have three scrambled eggs on whole wheat toast with a piece of fruit or container of yogurt with fruit." Cooper also recommends Example hard gainer meal plan . Jim's ideal meal plan might look something like this. Meal One: Breakfast. 6 whole eggs, scrambled - 36gp/3gc/30gf/426 Kcal. 25g whey shake - 25gp/2gc/2gf/126 Kcal. 100g oats - 9gp/70gc/7gf/379 Kcal. Total: 70gp/75gc/39gf/931Kcal. Then download our meal plan template and start making your own now. Lightning fast download and easy to use with MS Word or Apple Pages. The template is available in A3, A4, and US Letter sizes. You can save this on your PC or mobile device. Print at home or send it for commercial printing. 1000s Rely on BestTemplates These are the 10 best bodybuilding books to read: 10. The Bodybuilder's Kitchen. The Bodybuilder's Kitchen by Erin Stern features 100 muscle-building recipes and customized meal plans. It's designed to help you understand what and when to eat and how your body uses food to burn fat and build lean muscle. Professional bodybuilder and two Create Plan Muscle Gain A protein packed, high calorie weekly plan designed to build muscle and gain lean mass. Create Plan Create Your Own Select the items you love in the quantities you need from our full menu. Create Plan No time to create a plan? Meal Bundles Save time on choices with our top selling preselected packs. Keto Friendly Pack An excellent starter plan. Balanced with 45-50% carbohydrates, 20-30% protein, and 25-30% fat. Great for dieting, weight gain, and maintenance. Calorie range: 1000, 1200, 1500, 1800, 2000, 2200, 2400, 2600, 2800, and 3200. 7 Day High Energy Plan Ideal for clients needing energy boosts and needing a high level of alertness throughout the day. Here are a few of our favorites for a powerlifting diet: Top hummus or peanut butter on crackers, fruit, and bread. Add olives or avocado to sandwiches, salads, or snacks. Sprinkle nuts or seeds on yogurt, cereal, oatmeal, and stir-fries. Shred cheese on eggs, chili, or salads. Scoop some nut butter into smoothies. Get the most out of your muscle-building efforts by incorporating these protein-packed foods, bulking meal plans, and eating tips for your mass-gaining diet regimen. Gain Mass 5 Winter Bodybuilding Nutrition Tips. That generally means 3 to 4 oz of meat or fish per meal, 1 cup of liquid egg whites, 2 whole eggs, or 1 scoop of protein powder. Ch