Weight Gain & Muscle Building Plan

Goal: Increase lean muscle mass by providing a calorie surplus with high-quality protein to support muscle repair, sufficient carbohydrates to fuel intense training and recovery, and healthy fats to optimize hormones and overall recovery.

Protein & Dairy

• Chicken breast – 1.5kg

• Turkey breast (sliced/cooked or mince) – 600g

• Lean beef strips – 200g

• Lean beef mince – 400g

• Salmon fillets (raw) – 600g

• Cod fillet – 200g

• Tuna tins (in spring water) – 3 tins (~360g drained)

• Eggs – 25 whole

• Egg whites – 6

• Low-fat or full-fat Greek yogurt – 1.5kg

• Cottage cheese – 1.2kg

• Feta cheese – 20g

• Cheese (optional for wraps, 30g)

• Protein powder – ~16 scoops (≈480g)

• Whole milk – ~3L

• Cream cheese – 1 tsp

Grains, Bread & Carbs

• Oats – 320g

• Wholemeal bread – 5 slices

• Wholemeal wraps – 4

• Wholemeal bagel – 1

• Wholemeal pasta – 400g

• Rice (uncooked) – 900g

• Quinoa (dry) – 100g

• Egg noodles – 150g

• Rice cakes – 12

• Crackers (wholegrain) – 11

Vegetables

• Broccoli – 350g

• Spinach – 200g

• Mixed peppers – 200g

• Red pepper – 2

• Courgette – 150g

• Carrots – 250g

• Onion – 2 small

• Cherry tomatoes – 100g

• Lettuce / salad leaves – 100g

• Peas – 100g

• Sweetcorn – 100g

• Green beans – 100g

• Baby potatoes – 500g

• Baked beans – 100g