Beginner Weight Gaining Meal Options

Week 1

Breakfast

• 20oz protein shake

• Scrambled eggs

• English muffin

• 16oz Bottle of Water

Snack

• Granola bar

• 8oz Okios Greek Yogurt

• 16o z Bottle of Water

Lunch

• Baked chicken

• Your choice of steamed veggies

• White rice

• Your choice of fresh fruit

• 16oz Bottle of Water

Snack

• Cheese stick

• Your choice of fresh fruit

• Protein bar

• 16oz Bottle of Water

Evening Post workout snack

• protein shake

• 16 oz Bottle of Water

Dinner

• Baked Salmon

• Stir fri spinach

• Corn

• Orange juice(organic no pulp/low calorie)

Week 2

Breakfast

• 1 small blueberry muffin

• Special K cereal(1 small bowl) with Lactose milk

• 1 16oz bottled water

Snack

• Hand full of green or purple seedless grapes

• Granola Bar

• 1 16oz bottled water

Lunch

• 1 salmon fillet

• Side-cabbage or asparagus

• 2 handfuls of Salad with light vinaigrette dressing

(2 tablespoons)

• 1 16oz bottled water

Snack

• 1 sliced up orange

• 1 low fat yogurt with granola

Dinner

• 1 Baked Fish fillet

• Brown rice

• Green Beans as a side or your choice of vegetables

• 1 cup of mixed fruit

• 1 glass(12oz) Organic Cranberry juice

Enjoy fresh hot wings from home instead of ordering processed fatty wings!

Baked chicken wings-

1. Butter on pan

2. Season chicken until satisfied

3. Preheat oven to 375

4. Cook for 45 mins

5. Enjoy