TRUE MUSCLE 9-WEEK TRAINER 
           WEIGHT-GAIN MEAL PLAN
              MEAL #1 / BREAKFAST                            MEAL #3 / APPROX. 1 HR. BEFORE TRAINING
                  • Palm-size portion of protein                 • Palm-sized	portion	of	protein
                  • 2-3	fistfuls	of	high-fiber                   • 1	fistful	of	low-fiber	carbohydrates
                    carbohydrate
                  • 1-2	servings	healthy	fats                SAMPLE MEAL:
                                                             o1	scoop	True	Grit	protein
              SAMPLE MEAL:                                   o1	fistful	pretzels	or	saltine	crackers
              oOmelet:	3	whole	eggs,	4	egg	whites,	red
                  bell	pepper,	red	onion,	and	cilantro       MEAL #4 / POST-TRAINING, DINNER
              o1	cup	oatmeal	with	cinnamon,	pumpkin              • Palm-size portion of protein
                  spice,	and	sweetener	of	choice                 • 2-3	fistfuls	of	high-fiber	carbohydrate
              o1	fistful	fresh	fruit,	added	to	oatmeal           • 1-2	servings	healthy	fats
              o16 oz. water                                  SAMPLE MEAL:
              MEAL #2 / LUNCH                                o4-6	oz.	mahimahi,	grilled
                  • Palm-size portion of protein             oLoaded	sweet	potatoes:	1-2	baked	sweet
                  • 2-3	fistfuls	of	high-fiber                   potatoes,	1/4	cup	black	beans,	1/2	avo-
                    carbohydrate                                 cado,	low-fat	shredded	cheese
                  • 1-2	servings	healthy	fats                o1/2	plateful	cooked	vegetables
                                                             o16 oz. water
              SAMPLE MEAL:
              oSandwich:	6-8	slices	lunch	meat,              MEAL #5 / NIGHTTIME SNACK
                  lettuce,	sliced	tomato,	1	slice	cheese,	       • Palm-size portion of protein
                  and	whole-wheat	bread	or	bagel                 • 2-3	fistfuls	of	high-fiber	carbohydrate
              o1	fistful	fresh,	raw	vegetables	(examples:        • 1-2	servings	healthy	fats
                  carrots,	sugar	snap	peas,	bell	pepper)     SAMPLE MEAL:
              o1	piece	or	fist-sized	portion	fresh	fruit,
                  (examples:	apple,	banana,	orange,	pear,    o1	cup	Greek	yogurt
                  plum,	peach)                               o1	fistful	low-fat	granola
              o24-36	pieces	nuts	(examples:	almonds,         o1	fistful	fresh	berries
                  walnuts,	pistachios)                       o2	spoonfuls	ground	flaxseed
              o16 oz. water                                  o16 oz. water
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