7 Days Muscle Gain Diet Chart

Monday :
Breakfast – Banana and Oat Protein Shake
Mid-Morning – Breakfast ‘Jack (Homemade)
Lunch – Potatoes, Soya, Veg
Mid-Afternoon – Cottage Cheese and/or Fruit and/or Crackers
Dinner – Brown Pasta, Tofu, Veg
Supper – Mixed Nuts, Seeds

Tuesday :
Breakfast – Berry and Oat Protein Shake
Mid-Morning – Breakfast ‘Jack (Homemade)
Lunch – Brown Pasta, Tofu, Veg
Mid-Afternoon – Yogurt & Peanut Butter Sandwich
Dinner – Brown Rice, Soya, Veg
Supper – Soft Cheese, Crackers and/or Fruit

Wednesday :
Breakfast – Banana and Oat Protein Shake
Mid-Morning – Breakfast ‘Jack (Homemade)
Lunch – Brown Rice, Soya, Veg
Mid-Afternoon – Cottage Cheese and/or Fruit and/Or Crackers
Dinner – Quinoa, Seitan, Veg
Supper – Mixed Nuts, Seeds

Thursday :
Breakfast – Berry and Oat Protein Shake
Mid-Morning – Breakfast ‘Jack (Homemade)
Lunch – Quinoa, Seitan, Veg
Mid-Afternoon – Yogurt & Peanut Butter Sandwich
Dinner – Potatoes, Soya, Veg
Supper – Soft Cheese, Crackers and/or Fruit

Friday :
Breakfast – Banana and Oat Protein Shake
Mid-Morning – Breakfast ‘Jack (Homemade)
Lunch – Potatoes, Soya, Veg
Mid-Afternoon – Cottage Cheese and/Or Fruit and/Or Crackers
Dinner – Brown Pasta, Tofu, Veg
Supper – Mixed Nuts, Seeds

Saturday :
Breakfast – Berry and Oat Protein Shake
Mid-Morning – Toast, Cheese, Fruit
Lunch – Brown Pasta, Tofu, Veg
Mid-Afternoon – Fruit, Peanut Butter Sandwich
Dinner – White Pasta, Seitan, Veg
Supper – Soft Cheese, Crackers And/Or Fruit

Sunday :
Breakfast – Pancakes
Mid-Morning – Berry Shake
Lunch – White Pasta, Seitan, Veg
Mid-Afternoon – Toast, Cheese, Fruit
Dinner – Potatoes, Soya, Veg
Supper – Mixed Nuts, Seeds

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