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Best mass gain Meal Plan For Every Guy

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If you're going to bulk up, lose fat, or stay healthy in 2012, you'll also need a goal-specific meal plan to get results. We've created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day.
Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we've also included sample recipes, plus plenty of options to swap in for added variety. This is your one-stop shop for what and how to eat in the new year.

GROCERY LISTThe composition of your meals will be determined by your goals and the timing of your weight training. The meals in our New Year's plan are divided into two categories: those with starchy carbs and those without.

You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:
Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps
Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt
Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous, beans
Oils: Use sparingly; think teaspoons, not tablespoons
For meals not containing starchy carbohydrates, your options are:
Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt
Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)
Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses
Note: Where "Post-Workout Nutrition" is used, it can refer to a shake containing fast-digesting carbohydrates or a meal that contains them.

THE BEGINNER MEAL PLAN


Target: 2,500 calories, 218g carbs, 218g protein, 83g fat
If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

TEMPLATE

  • Meal 1: Contains starchy carbs
  • Meal 2: Few carbs, if any
  • Meal 3: Few carbs, if any
  • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
  • Meal 5: Contains starchy carbs


SAMPLE OPTIONS

Meal 1: Granola & Scrambled Eggs

Alternate Options: 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins
  • Vanilla Almond Crunch Bear Naked GranolaVanilla Almond Crunch Bear Naked Granola
    1/3 cup
Alternate Options: 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest
Meal 2: Double Chocolate Cherry Smoothie

Alternate Options: 2 tbsp chopped walnuts
Alternate Options: 1 cup blackberries
Alternate Options: 1 tbsp chia seeds
  • Cocoa PowderCocoa Powder
    1 tablespoon
  • Ice CubesIce Cubes
    3-4 cubes
  • WaterWater
    2-3 cups
Meal 3: Bibb Lettuce Burger

Alternate Options: 6 oz salmon fillet, 8 oz 95% lean ground turkey burger, 8 oz chicken breast, or tuna burger
Alternate Options: 1 slice provolone cheese,1 slice cheddar cheese, 3 tbsp mashed avocado, or 1 slice American cheese
Alternate Options: 2 cups snow peas, 1 1/2 cups peas and carrots, 1 1/2 cups mixed vegetables, or 1/2 cup shelled edamame beans
    Meal 4: Post-Workout Nutrition

    Meal 5: Shrimp With Spinach Salad & Brown Rice

    Alternate Options: 7 oz scallops, 7 oz crabmeat, 6 oz red snapper, or 5 oz turkey breast
    Alternate Options: 7 roasted Brussels sprouts, 7 stalks roasted broccoli rabe, 4 cups shredded Napa cabbage, or 4 cups arugula
    Alternate Options: 1 oz fresh mozzarella, 1 oz cubed Havarti cheese, 1 oz crumbled blue cheese, or 1 oz goat cheese
    Alternate Options: 2 tsp toasted sesame seed oil, 2 tsp garlic infused flaxseed oil, or 2 tsp avocado oil

      THE SKINNY GUY MUSCLE-GAIN PLAN


      Target: approx. 3,000 calories, 300g carbs, 225g protein, 100g fat
      Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Instead, you'll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you're eating the starchcontaining meals before and right after your workout and then avoid starchy carbs later in the day.

      TEMPLATE

      • Meal 1: Contains starchy carbs
      • Meal 2: Few carbs, if any
      • Meal 3: Few carbs, if any
      • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
      • Meal 5: Contains starchy carbs
      • Meal 6: Contains starchy carbs

      SAMPLE OPTIONS

      Meal 1: Cheesy Scrambled Eggs With Scallions

      Alternate Options: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or 1/4 cup canned salmon
      Alternate Options: 2 tbsp salsa, 1/4 cup diced onions, or 2 tbsp diced sun-dried tomatoes
      Alternate Options: 1 multigrain English muffin, 3 corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats
      Alternate Options: 2 kiwis, 1 small banana, or 1 cup raspberries
        Meal 2: Blueberry Almond Smoothie

        Alternate Option: 3/4 cup frozen mango chunks
        Alternate Option: 1 oz cashews
        Alternate Option:
        1 cup vanilla coconut milk
        • WaterWater
          1 cup
        • Ice CubesIce Cubes
          3-4 cubes
        Meal 3: Steak With Tomato Bean Salad

        Alternate Options: 6 oz salmon fillet; 3 boneless, skinless chicken breasts; or 6 oz trout
        Alternate Options: 1 cup black beans, 1 cup kidney beans, or 1 cup Great Northern beans
        Meal 4: Post-Workout Nutrition

        Meal 5: Chicken With Quinoa Salad

        Alternate Options: 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef
        Alternate Options: 1/3 cup couscous, 1/4 cup brown rice, or 1/4 cup wild rice
        Alternate Options: 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios
        Alternate Options: 1/2 cup quartered grapes, 2 tbsp golden raisins, or 2 tbsp unsweetened, dried cherries
          Meal 6: Yams And Parmesan White Fish

          • TilapiaTilapia
            6 ounces
          Alternate Options: 5 oz tuna steak, 7 oz cod, or 6 oz shrimp
          Alternate Options: 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley
          Alternate Options: 1 tbsp extra-virgin olive oil, 1 tbsp toasted sesame seed oil, or 1 tbsp coconut oil
          Alternate Option: 4 stalks of asparagus

            THE GET-LEAN MEAL PLAN

            Target: 2000 calories, 150g carbs, 150g protein, 88g fat

            To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You'll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (an insider trick for torching fat but not muscle).

            TEMPLATE

            • Meal 1: Few carbs, if any
            • Meal 2: Few carbs, if any
            • Meal 3: Few carbs, if any
            • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
            • Meal 5: Contains starchy carbs

            SAMPLE OPTIONS

            Meal 1: Spinach Omelet

            Alternate Options: 1 slice cheddar, 1 slice provolone, 1 slice Swiss, or 1/4 cup crumbled Feta
            Alternate Options: 1 cup broccoli florets, 1 cup sliced shiitake mushrooms, 1/2 sliced red bell pepper, or 1/2 diced small onion
            Alternate Options: 3/4 cup fresh raspberries, 1/2 Asian pear, 1 tangerine, or 10 strawberries
              Meal 2: Chocolate Nut Shake

              Meal 2 Alternative: Strawberry Cream Smoothie

              Meal 3: Grilled Steak With Avocado-Tomato Salad
              Alternate Options: 2 boneless, skinless chicken thighs; 4 oz dark turkey meat; 4 oz catfish; or 4 oz tri-tip beef
              ALTERNATE SALAD OPTION 1
              ALTERNATE SALAD OPTION 2
              Meal 4: Post-Workout Nutrition

              Meal 5: Flax Pasta With Hearty Sauce

              Alternate Options: 3 oz 95% lean ground beef, 3 oz yellowfin tuna, 5 oz clams, or 3 oz clod roast
              Alternate Options: 3 stalks asparagus, 1 cup chopped baby spinach, 3 baby zucchini, or 1 diced plum tomato
              Options: 2 cups cubed eggplant, 1 diced yellow pepper or summer squash, or 1 diced carrot + 1 diced stalk of celery

              EAT RIGHT ALL YEAR:
              A ROUNDUP OF SEASONAL HITS AND MISSES


              SPRING/SUMMER

              Stock Up On: Fresh fruit. "You need plenty of berries in your diet during the summertime," says Michael Chiarello, a competitor on Food Network's Next Iron Chef. "They're full of antioxidants and are a great source of fiber."
              Avoid: Too many burgers. "Even when the package says 'lean,' it's usually not that lean. Per ounce, most burgers contain as much saturated fat as a pat of butter," warns Judy Caplan, R.D., a spokesperson for the American Dietetic Association. Maintain your beach body by grilling more salmon, flank steak, or chicken.

              FALL

              Stock Up On: Squash and pumpkin. "All types of squash are typically good sources of vitamin C, which is helpful during the flu season," says Joy Dubost, R.D., a spokesperson for the National Restaurant Association. "They're fat-free and cholesterol-free, as well." Try sautéing some with a bit of olive oil, pepper, and salt.
              Avoid: Halloween candy. Many guys stock up during October and then wind up munching on it until Thanksgiving. "Buy miniature candies and chocolates and set a cut-off date for when you're going to throw them away," Caplan says. "It's better to run out than to have too much left around the house later on."

              WINTER

              Stock Up On: Citrus fruits. Grapefruits, tangerines, and oranges are all in season in winter and filled with potent nutrients, Dubost says.
              Avoid: Hot, sugary coffees and drinks. Some can pack close to 1,000 calories—more than several servings of cake or cookies, Caplan warns. "And most of those calories come from fat and sugar.
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