Meal Plans

Hyper Growth Lean Mass Meal Plan

Restrict your calories while providing energy to build muscle and get lean.

David Sandler, MS, CSCSD thumbnail by MS, CSCS*D
Bio-Gro 8 Week Hyper Growth Lean Mass Meal Plan

A Sample Day Meal Program for a 200-Pound Male

One thing to keep in mind is that to see solid muscle gains while losing fat, you need to keep your protein levels high. It is virtually impossible to get all the protein you need from regular foods alone. While the strategy is to get protein at every meal and snack, you may need to grab 20 to 30 g of whey protein in the form of quick shakes one to three times more per day. Remember as well, you want to get some fat and carbs at every meal.

The following diet can be altered up or down based on your bodyweight and target goal. Eat this way five to six days per week and you will hit your target weight in no time, provided you don’t go overboard on your cheat day.

Meal 1
1 whole egg, 3 egg whites, 1 cup oatmeal, 1 cup strawberries or a large banana

Meal 2
1 cup of cottage cheese, add fruit or nuts

Meal 3
6 to 8 oz turkey or chicken breast, 2 slices whole-wheat bread, fat- and sugar-free condiments

Meal 4
1 can tuna, 1 to 2 cups of broccoli or green beans

Meal 5
6 oz tilapia (or other fish), 1 small sweet potato, 2 cups salad, low-fat dressing

Meal 6
1 to 2 scoops of protein or 4 hard-boiled egg whites

Sample Food Suggestions

Breakfast possibilities:
English muffin with peanut butter (little) and/or jam or bagel (or bagel) and 2 egg whites
Cup of oats and 2 – 4 egg whites
2 egg whites on English muffin (with turkey sausage)—add cheese if you need more calories
Eat-Smart Shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
Eat-Smart Bar and 1/2 cup cottage cheese or a Greek yogurt cup
Low-fat bran type muffin (will be around 300 – 325 calories)

Early morning or late morning snack possibilities:
Bagel with low-sugar jam or single serving regular jam and a spoonful of peanut butter
Protein shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
1 1/2 cups of oatmeal (with fresh fruit)
1 waffle with a little syrup and low-cal protein shake
2 wheat pancakes with syrup and low-cal protein shake
3 egg whites, 1 yolk scrambled with veggies
Eat-Smart® Bar

5 to 6 oz turkey on rye or wheat
6 oz chicken breast and vegetables
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 choice) and 4 oz of white meat chicken
Brown rice (1 1/2 cups cooked) with 2 to 4 oz meat

Mid-Day Snack:
2 egg whites on English muffin
Eat-Smart Shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
Eat-Smart Bar
Low-fat/no-fat cottage cheese (1/2 – 3/4 cup)
1 cup of yogurt

Dinner (keep cheese and sauces to a minimum):
8 oz chicken breast, potato, vegetables/salad
6 oz beef petite filet (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)
    * Pork, lamb, duck, etc. are higher in fat so portion size should be no more than 6oz
    * 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    

Best Foods for Snacking

Dieting is tough. The urge to snack will always be there, as part of the unfortunate demand of cutting up is feeling a little hungry. Try to resist snacking, but if you have to, use good judgment, and try to keep serving sizes to a minimum. The following lists should act as guides, but understand that not all foods are the same. Take a look at packaging for sugar and fat levels before indulging in what may look like a low-cal snack.

Best 100 Calorie Snacks

Trying to hit snacks in the 100-calorie range is easy enough; however, they likely won’t have a full mix of all the macros. If you have a 200-calorie snack or more, you can combine some good options and have everything you need to provide fuel and help keep you ripped.

1/2 cup Edamame
1/2 cup oatmeal (non-flavored)
One 5.3-oz container of Greek yogurt—okay, it's about 130 calories…
4 egg whites
1/2 oz light cheese (individual packet)
3 cups air-popped popcorn—little value, but few calories to hit a savory fix
1 1/4 oz beef jerky or 1.5oz turkey jerky
2 to 3 tablespoons of Hummus and some carrot or celery sticks
4 slices of sashimi (yum!!!)—raw fish
3 oz canned salmon or tuna
1/2 oz of trail mix
Handful of almonds (about 10)
1/2 cup cottage cheese and 1/2 apple (or other fruit)
Cup of grapes or 1 1/2 cups of blueberries or raspberries
20 g protein (non fat) scoop
8 medium-sized shrimp

Best 200 Calories Snacks

You can combine any two 100-calorie snacks together or get creative and mix and match half-serving sizes of the 100 calorie snacks. The following 200-calorie snacks will give you a nice fill and keep you going.

PB&J thinly coated on low-calorie whole wheat
6 to 7 pieces of sushi (rice wrapped fish)
Sliced apple with peanut butter (or almond butter)—don’t go crazy, but certainly do enjoy
English muffin and chunk of cheese (cream cheese) or jelly
Chips and salsa (a handful of chips and few ounces of salsa)
Apple in turkey slice – 4 to 5 (turkey slice wrapped around apple slice)
Avocado (1/2) and cottage cheese (1/2 cup)
Omelet with 3 egg whites, 1 yolk, veggies, and salsa
Eat-Smart Bar (15 g protein)
12 Chocolate covered almonds
Smoothie—1 big scoop of Eat-Smart powder, mixed with fruit

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