Gain Mass

Rock Hard Meals Month 1: Foods for Muscle Recovery and Weight Loss

Expert-approved sample meal plans for a moderate- to low-carb diet

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Rest Day Sample Meal Plan

During the first four weeks, you want to avoid fast-digesting carbs on your rest days. Since you’re on a moderate- to low-carb program, the best way to rest and recover is to take in an adequate supply of slow-digesting carbs throughout the day while keeping calories low and protein intake relatively high.

Food Calories Protein (g) Carbs (g) Fats (g)
Breakfast        
3 whole medium eggs 210 18 0 15
4 egg whites 72 12 0 0
1 cup oatmeal 150 6 25 2
Mid-morning snack        
1/2 cup low-fat cottage cheese 80 14 3 1
6 oz turkey breast 169 39 0 3
Lunch        
8 oz Atlantic salmon 420 45 0 24
1/2 cup brown rice 110 2 23 1
8 oz broccoli 80 5 16 0
Mid-afternoon snack        
4 oz chicken breast 115 23 0 3
2 slices whole grain bread 130 6 24 1
1 scoop MuscleTech Phase8 150 26 7 2
Dinner        
8 oz lean steak 400 52 0 18
1/2 medium yam 132 2 31 0
1 cup mixed salad greens 20 1 4 0
1 tbsp olive oil dressing 120 0 0 14
Bedtime snack        
2 scoops MuscleTech Phase8 300 52 14 4
Totals 2,658 303 147 88

 

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