WARESPEDIA

Goals:

• Eat 3 meals a day, plus pre and post workouts.

• Add calories in at every meal and snack through food and beverages.

• Get more carbohydrate into your diet through cereal, rice, pasta, fruits, and vegetables to provide fuel for activity.

• Cut down on fat in the diet and increase the protein and carbohydrate.

THE PLAN

BREAKFAST

Orange juice: large glass ( 12 ounces)

Cereal: A large bowl of Cheerios with granola added, skim milk

And a bagel or 2 slices of wheat toast with 1 TBSP peanut butter on each piece

OR

2 pieces of fruit

A glass of juice ( 12 ounces)

A breakfast sandwich of an English muffin

Scrambled eggs (2)

2 pieces of ham

2 slices of cheese

OR

A smoothie made with

1 scoop of protein powder

8 oz yogurt

12 oz skim milk

1 cup of frozen fruit

AND

A bagel with peanut butter

Eat something within 15 minutes of finishing your workout, EVEN if you are not hungry. If you exercise more than once a day, you need to eat something after every workout.

Choices:

A peanut butter and jelly sandwich and a sports drink

A container of yogurt with granola

A small bag of trail mix and Gatorade

A bar such as Balance, Power or Clif Bar and sports drink

This helps you to recover as well as increase weight.

LUNCH OPTIONS:

Subway 12 inch:

Chicken

Tuna

Steak

Ham and cheese

With baked chips and lemonade or juice to drink

Burger places:

A cheeseburger, and a grilled chicken sandwich

Small fries

Shake

OR

Grilled chicken salad with a baked potato and juice to drink

OR

A wrap with a salad and a shake

If you make food:

Bagel sandwich with turkey, cheese and fruit

Pasta with sauce, 2 pieces of chicken and a salad

OR

An omelet with 3 eggs, cheese, vegetables,

Hash browns

And 2 slices of toast

SNACK in the afternoon:

Banana with peanut butter ( 2 TBSP)

Trail mix with cereal, nuts, and dried fruit ( 1 cup or 2 handfuls)

Cheese and crackers

Large Bowl of cereal

Every time you eat, have something to drink that contains calories:

Juice

Low-fat milk

Lemonade

Sports Drink

DINNER

Protein always:

Half of the plate

Steak

Chicken

Fish

Pork

Turkey

With

Half the plate as rice, pasta, potato, corn

And then separately:

A salad

Or

Cooked vegetables

Or fruit

Seconds should be from carbs and meat

And to drink at dinner:

Milk

Juice

Lemonade

LATER AT NIGHT

To add some extra calories:

A large bowl of ice cream or frozen yogurt

A smoothie

A protein shake with ice cream added

A sandwich

ANOTHER ALTERNATIVE PLAN IS:

Day in My Sample Weight Gain Diet Plan		Calories	Protein	Carbs	Fat
Meal One	3 Whole Eggs	225	19	2	15
	Juice (8 oz.)	110	2	27	0
	Skim Milk (8 oz.)	80	8	12	0
	Whole Wheat Bread (1 slice)	69	3	13	1
Meal One Totals		484	32	54	16
Meal Two	Myoplex w/ 14 oz. Skim Milk	420	56	45	2
	Udo's Choice Oil (1 Tbsp.)	135	0	0	15
Meal Two Totals		555	56	45	17
Meal Three	Baked Potato (1 medium size)	91	2	21	0
	Six Inch Turkey Sub (Subway)	289	18	46	4
	Skim Milk (8 oz.)	80	8	12	0
Meal Three Totals		460	28	79	4
Meal Four	Myoplex w/ 14 oz. Skim Milk	420	56	45	2
	Udo's Choice Oil (1 Tbsp.)	135	0	0	15
Meal Four Totals		555	56	45	17
Meal Five	Lean Ground Beef Patty	321	29	0	22
	Whole Wheat Bread (2 Slices)	138	6	26	2
	Brown Rice (1 Cup Instant)	235	6	49	2
Meal Five Totals		694	41	75	26
Meal Six	ON's 100% Whey Protein (1 scoop)	120	24	3	1
	Udo's Choice Oil (2 Tbsp.)	270	0	0	29
Meal Six Totals		390	24	3	30
The Day's Totals		Calories 3,138	Protein 237	Carbs 301	Fat 110