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Growth Meal Plan

This section contains all meal plans from 1750 calories to 5000 calories in
increments of 250. Page 48 of the book teaches you step by step how to
determine which meal plan is for you based on your body type, weight, and
activity level to ensure that you are following a plan that is tailored to you
utilizing scientific methods.
Find the meal plan that
that we have also
the guide you will
other foods so that
foods over and
that contains
consume that

correlates to you. Please keep in mind

included a flexible dieting guide. In
learn how to switch out foods for
you dont get sick of eating the same
over. Also attached is a grocery list
some super foods that we like to
are high in micronutrients and
phytonutrients.
All meal plans attached show the
PRE and POST workout meal in
the morning. However, if you
are not working out in the
morning you must simply
swap the post workout meal
to after your workout. This
is important because after
your workout we want high
glycemic carbohydrates to
speed up recovery coming
from foods such as sugar,
fruit, juice etc. That is where
meal timing comes in. It is
extremely simple to do, so dont
overthink it!

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Guidelines

Any meals can be consumed at any point of the day because all of
the macronutrients are the same, with the exception of the post
workout protein shake.

Your pre workout meal should be consumed 45-75mins before you

go work out to allow for some digestion.

Your post workout shake must be consumed within 20mins of your

workout to take advantage of replenishment and muscle gain.

The meal following your post workout shake should be consumed an

hour after. Unless, you are working out very late than your post
workout shake would be your last meal.

To allow for ample time for digestion and to keep you satiated, it is
optimal that you consume your meals every 2.5-3.5 hours unless of
course that is impossible due to work or other obligations.

If you are unable to consume a solid meal, match the calories and
macronutrients from a whey protein shake and fruit such as a
banana as it is a quick and easy meal.

You may substitute foods to avoid repetitiveness and boredom of the

same meals. An example would be substituting turkey for chicken or
beef. Also, sweet potato substituted with brown or white rice.

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1750-Calorie Meal Plan

Meal 1
Oats (50g)
Whole Eggs 2
Egg Whites 1

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (60 grams)
Sweet Potato (200 grams)
Olive Oil (1 tbsp.)

Post Workout
Whey Protein (1.5 scoops)
Pop tarts (2)

Meal 4
Casein Protein (1.5 scoop)
Peanut Butter (1 tbsp.)

Total Calories= 1750 Carbs: 197g Protein: 153g Fats: 39g

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2000-Calorie Meal Plan

Meal 1
Oats (50g)
Whole Eggs 2
Egg Whites 1

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (60 grams)
Sweet Potato (200 grams)
Olive Oil (1 tbsp.)

Post Workout
Whey Protein (1.5 scoops)
Pop tarts (2)

Meal 4
Salmon (100 grams)
Sweet Potato (100 grams)
Spinach (100 grams)

Meal 5
Casein Protein (1.5 scoop)
Peanut Butter (1 tbsp.)
Total Calories= 2000 Carbs: 225g Protein: 175g Fats: 44g

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2250-Calorie Meal Plan

Meal 1
Oats (50g)
Whole Eggs 3
Egg Whites 2

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (60 grams)
Sweet Potato (200 grams)
Olive Oil (1 tbsp.)

Post Workout
Whey Protein (1.5 scoops)
Pop tarts (2)
Banana (1)

Meal 4
Salmon (100 grams)
Sweet Potato (150 grams)
Spinach (100 grams)

Meal 5
Casein Protein (1.5 scoop)
Peanut Butter (2 tbsp.)
Total Calories= 2250 Carbs: 253g Protein: 197g Fats: 50g

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2500-Calorie Meal Plan

Meal 1
Oats (50g)
Blueberries (1/2 cup)
Whole Eggs 4
Egg Whites 2

Pre Workout
Turkey Breast (200grams)
Broccoli (100 grams)
Avocado (60 grams)
Sweet Potato (200 grams)

Post Workout
Whey Protein (2 scoops)
Bananas (2 medium size)

Meal 4
White Fish (180 grams)
Broccoli (100 grams)
Sweet Potato (300 grams)
Olive Oil (2 tbsp.)

Meal 5
Whole Eggs (6)
Spinach (100 grams)
Total Calories= 2500 Carbs: 281g Protein: 219g Fats: 56g

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2750-Calorie Meal Plan

Meal 1
Oats (70g)
Whole Eggs 4
Egg Whites 3

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (60 grams)
Sweet Potato (250 grams)
Olive Oil (2 tbsp.)

Post Workout
Whey Protein (1.5 scoops)
Pop tarts (1)
Banana (1)

Meal 4
Lean Beef (Top Sirloin) (150 grams)
Brown Rice (80 grams measured raw)
Spinach (100 grams)

Meal 5
Casein Protein (1.5 scoop)
Peanut Butter (2 tbsp.)
Total Calories= 2750 Carbs: 309g Protein: 241g Fats: 61g

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3000-Calorie Meal Plan

Meal 1
Oats (80g)
Whole Eggs 4
Egg Whites 3

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (60 grams)
Sweet Potato (250 grams)
Olive Oil (1.5 tbsp.)

Post Workout
Whey Protein (1.5 scoops)
Pop tarts (2)
Banana (1)

Meal 4
Lean Beef (Top Sirloin) (150 grams)
Brown Rice (100 grams measured raw)
Spinach (100 grams)

Meal 5
Casein Protein (2 scoop)
Apple (medium sized)
Almonds (20)
Total Calories= 3000 Carbs: 338g Protein: 263g Fats: 67g

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3250-Calorie Meal Plan

Meal 1
Oats (100g)
Whole Eggs 5
Egg Whites 4

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (60 grams)
Sweet Potato (250 grams)
Olive Oil (2 tbsp.)

Post Workout
Whey Protein (2 scoops)
Pop tarts (2)
Banana (1)

Meal 4
Lean Beef (Top Sirloin) (180 grams)
Brown Rice (100 grams measured raw)
Spinach (200 grams)
Olive Oil (1 tbsp.)

Meal 5
Casein Protein (2 scoop)
Apple (medium sized)
Almonds (10)
Total Calories= 3250 Carbs: 366g Protein: 284g Fats: 72g

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3500-Calorie Meal Plan

Meal 1
Oats (100g)
Whole Eggs 5
Egg Whites 4
Banana (1 medium)

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (80 grams)
Brown Rice (80 grams measured raw)
Olive Oil (2 tbsp.)

Post Workout
Whey Protein (2 scoops)
Pop tarts (2)
Banana (1)

Meal 4
Lean Beef (Top Sirloin) (200 grams)
Brown Rice (80 grams measured raw)
Spinach (200 grams)
Olive Oil (1.5 tbsp.)

Meal 5
Casein Protein (2 scoop)
Apple (medium sized)
Almonds (15)
Total Calories= 3500 Carbs: 394g Protein: 306g Fats: 78g

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3750-Calorie Meal Plan

Meal 1
Oats (100g)
Whole Eggs 7
Egg Whites 3
Banana (1 medium)

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (80 grams)
Brown Rice (90 grams measured raw)
Olive Oil (2 tbsp.)

Post Workout
Whey Protein (2 scoops)
Banana (1.5 medium sized)

Meal 4
Lean Beef (Top Sirloin) (200 grams)
Brown Rice (90 grams measured raw)
Spinach (200 grams)
Olive Oil (2 tbsp.)

Meal 5
Casein Protein (2 scoop)
Apple (medium sized)
Almonds (18)
Total Calories= 3750 Carbs: 422g Protein: 328g Fats: 83g

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4000-Calorie Meal Plan

Meal 1
Oats (100g)
Whole Eggs 7
Egg Whites 4
Banana (1 medium)

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (80 grams)
Brown Rice (90 grams measured raw)
Olive Oil (2.5 tbsp.)

Post Workout
Whey Protein (2 scoops)
Banana (1.5 medium sized)

Meal 4
Lean Beef (Top Sirloin) (200 grams)
Brown Rice (100 grams measured raw)
Spinach (200 grams)
Olive Oil (2 tbsp.)

Meal 5
Casein Protein (2 scoop)
Apple (medium sized)
Almonds (20)
Total Calories= 4000 Carbs: 450g Protein: 350g Fats: 89g

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4250-Calorie Meal Plan

Meal 1
Oats (100g)
Whole Eggs 9
Banana (1 medium)
Almond Butter (2 tbsp.)

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (80 grams)
Brown Rice (100 grams measured raw)
Olive Oil (2 tbsp.)

Post Workout
Whey Protein (2 scoops)
Banana (2 medium sized)

Meal 4
Lean Beef (Top Sirloin) (200 grams)
Brown Rice (100 grams measured raw)
Spinach (200 grams)
Olive Oil (2.5 tbsp.)

Meal 5
Casein Protein (2.5 scoop)
Apple (medium sized)
Almond Butter (2 tbsp.)
Total Calories= 4250 Carbs: 478g Protein: 372g Fats: 94g

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4500-Calorie Meal Plan

Meal 1
Oats (100g)
Whole Eggs 9
Banana (1 medium)
Almond Butter (2 tbsp.)

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (100 grams)
Brown Rice (100 grams measured raw)
Olive Oil (2 tbsp.)

Post Workout
Whey Protein (2 scoops)
Banana (2 medium sized)

Meal 4
Lean Beef (Top Sirloin) (200 grams)
Brown Rice (100 grams measured raw)
Spinach (200 grams)
Olive Oil (2.5 tbsp.)

Meal 5
Casein Protein (2.5 scoop)
Apple (medium sized)
Almond Butter (2 tbsp.)
Total Calories= 4500 Carbs: 506g Protein: 394g Fats: 100g

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4750-Calorie Meal Plan

Meal 1
Oats (100g)
Whole Eggs 9
Banana (1 medium)
Almond Butter (2 tbsp.)

Pre Workout
Chicken Breast (150 grams)
Spinach (100 grams)
Avocado (100 grams)
Brown Rice (120 grams measured raw)
Olive Oil (2 tbsp.)

Post Workout
Whey Protein (2.5 scoops)
Banana (2 medium sized)

Meal 4
Lean Beef (Top Sirloin) (200 grams)
Brown Rice (100 grams measured raw)
Spinach (200 grams)
Olive Oil (2.5 tbsp.)

Meal 5
Casein Protein (2.5 scoop)
Apple (medium sized)
Almond Butter (3 tbsp.)

Total Calories= 4750 Carbs: 534g Protein: 416g Fats: 106g

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5000-Calorie Meal Plan

Meal 1
Oats (100g)
Whole Eggs 10
Banana (1 medium)
Almond Butter (2 tbsp.)

Pre Workout
Chicken Breast (150 grams)
Spinach (200 grams)
Avocado (100 grams)
Brown Rice (120 grams measured raw)
Olive Oil (2.5 tbsp.)

Post Workout
Whey Protein (2.5 scoops)
Banana (2 medium sized)

Meal 4
Lean Beef (Top Sirloin) (200 grams)
Brown Rice (120 grams measured raw)
Spinach (200 grams)
Olive Oil (2.5 tbsp.)

Meal 5
Casein Protein (2.5 scoop)
Apple (medium sized)
Almond Butter (3 tbsp.)

Total Calories= 5000 Carbs: 563g Protein: 438g Fats: 111g

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