Beruflich Dokumente
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Want to gain weight but having trouble? Check out the great bulking meal plan below!
Its simple, detailed, and easy to follow to help you gain weight and add lean muscle.
This meal plan provides 3,500 calories a day, for 5 days.
Grocery List
Potatoes (5 lbs.) - $1.99
Old Fashioned Oats - $3.39
Simple Truth Organic Peanut Butter - $3.99
Welchs Natural Grape Jelly (No High Fructose Corn Syrup) - $2.49
Blue Diamond Almonds - $9.99
Boneless Skinless Chicken Breasts (6 lbs.) - $12.32
90% Lean 10% Fat Ground Sirlion (1 lb.) - $4.79
93% Lean 7% Fat Ground Turkey (1 lb.) - $4.19
Fairlife Reduced Fat Milk (2%) - $3.99
5 Greek Yogurts (Plain) - $4.00
Lowfat Cottage Cheese - $2.99
12 Medium Eggs - $2.59
Aunt Millies 97% Fat Free Multi Whole Grain Wheat Bread - $2.39
2 Packages Barilla Protein Angel Hair Pasta - $4.94
Barilla Tomato & Basil Pasta Sauce - $2.59
5 Broccoli Crowns (3.5 lbs.) - $4.49
Frozen Blueberries (2.5 lbs.) - $8.99
Frozen Sliced Peaches (3 lbs.) - $6.99
Cherry Pop Tart - $1.99
Water (Gallon) - $0.97
The items italicized at the beginning of the grocery list will last for 2 weeks of prepping
and the following items will last for more than 3 weeks: Grape Jelly, Oats, Almonds, and
Peanut Butter.
Cooking Utensils Required
Cooking Pans
Cooking Pots
Food Scale
Strainer
Cutting Board
Knife Set
Measuring Cup Set
Tupperware
Cooking Directions
Potatoes
1. Preheat oven to 425 degrees F.
2. Rinse potatoes.
3. With a knife cut potatoes into slices.
4. Place potatoes in medium size mixing bowl.
5. Add a few splashes of extra virgin olive oil.
6. Sprinkle with salt and pepper (add desired amount).
7. Place potatoes in glass baking dish.
8. Place in the oven for 45 minutes or until soft.
Chicken Breasts
1. Preheat grill to 400 450 degrees F.
2. Rinse chicken.
3. With a knife or kitchen scissors trim excess fat from chicken.
4. Place chicken in large mixing bowl.
5. Add a few splashes of extra virgin olive oil.
6. Add desired seasoning (optional).
7. Place on grill for 7 10 minutes.
Ready To Package!
Now that you have all the food cooked lets package it up!
Meal One (5 Containers)
4 oz. Chicken Sausage Link
6 oz. Potato Wedges
Cup Broccoli
Meal Two (5 Containers)
8 oz. Chicken
Cup Broccoli
Meal Three (5 Containers)
3 oz. 90/10 Ground Sirloin
3 oz. 93/7 Ground Turkey
10 oz. Angel Hair Pasta
Cup Barilla Pasta Sauce
Cup Broccoli
Daily Intake
Protein = P
Carbohydrates = C
Fats = F
Cup Oats
Cup Blueberries
1 Medium Egg
1 Medium Egg White
Cup Oats
Cup Frozen Blueberries