Meal Plans

Hyper Growth Meal Plan

Give your body the food it needs to reach extreme muscle growth and new strength goals.

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Sample Food Suggestions

Early morning or late morning snack possibilities:

  • 2 slices of toast with low-sugar jam or single serving regular jam and a spoonful of peanut butter
  • Eat-Smart® high-protein nutrition shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
  • 1.5 to 1.75 cups of oatmeal (can add fruit)
  • 2 waffles with a little syrup (not much protein but ok for pre-workout food)
  • 2 wheat pancakes with syrup
  • 4 eggs (minimize the yellows)
  • Eat-Smart Bar

Breakfast possibilities:

  • English muffin with peanut butter (little) and/or jam or bagel (small one or ½ bagel) and 2 egg whites
  • Cup of oats and 2 to 4 egg whites
  • 2 egg whites on English muffin (this is a good choice)—add cheese if you need more calories
  • Eat-Smart high-protein nutrition shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
  • Eat-Smart Bar
  • Low-fat bran type muffin (will be around 300-325 cals)

Lunch:

  • 5 to 6 oz turkey on rye or wheat
  • 6-oz chicken breast and vegetables (no sauces)
  • 6 to 8-oz salmon or fish with vegetables
  • 4-oz roast beef
  • Unlimited salad, vegetables, but be light on high fat dressings
  • Baked potato/sweet potato (a little better) and 4 oz of white meat chicken
  • Brown rice (1.5 cups cooked) with 2-4oz meat

Mid-Day Snack:

  • 2 egg whites on English muffin
  • Protein shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
  • High Protein Sport Bar
  • Low fat/no fat cottage cheese (½ – ¾ cup)
  • 1 Cup of yogurt

Dinner (keep cheese and sauces to a minimum):

  • 8-oz chicken breast, potato, vegetables/salad
  • 6-oz beef—petite fillet (not covered in butter), vegetables
  • 10-oz of most fishes (salmon is best), brown rice/potato, vegetables
  • 6 to 8-oz turkey burger (6 if having potatoes)

Notes:

  • Pork, lamb, duck, etc. are higher in fat, so portion size should be no more than 6 oz
  • Use common sense, keep portions small, butter and rich sauces to a minimum and don’t feel like you have to finish everything on your plate

Go back to the Hyper Growth Program >>

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