This 7-day meal plan demonstrates a typical diet to support your summer bulk. This plan has been devised with daily foods and Maximuscle product recommendations to support your goal.
MONDAY (Training Day)
Meal 1: Breakfast
Bran flakes (30g) with semi-skimmed milk and a Cyclone shake
Meal 2: Mid-Morning Snack
Wholemeal pitta with tuna (160g) and tomato and an apple
Meal 3: Lunch
Feta cheese (50g) salad with a light balsamic vinegar (2 tbl spoon) and a banana
Meal 4: Mid-Afternoon Snack
Cottage cheese (100g) on multigrain crisp breads (x3) and a banana
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Low fat turkey (150g) bolognese with wholemeal pasta (50g) and a fruit cocktail (200g)
Meal 7: Evening Snack
Fat free natural yoghurt (150g) with a 1/2 serving of Maximuscle Max Whey (21g)
TUESDAY (Training Day)
Meal 1: Breakfast
Porridge (30g) with honey (1 tbl spoon) and semi-skimmed milk with a banana
Meal 2: Mid-Morning Snack
Reduced fat peanut butter (30g) on multigrain crisp breads (x2) and a Cyclone shake
Meal 3: Lunch
Chicken (100g) salad with light mayonnaise (2 tbl spoon) in a wholemeal wrap with an apple
Meal 4: Mid-Afternoon Snack
Large handful of mixed nuts, raisins and sultanas (40g) and a banana
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Haddock fillet (100g) with mixed vegetables (160g) and new potatoes (150g) and a fruit cocktail (200g)
Meal 7: Evening Snack
Fat free natural yoghurt (150g) with pecan nuts (20g)
WEDNESDAY (Rest Day)
Meal 1: Breakfast
2 slices of wholemeal toast and a Cyclone shake
Meal 2: Mid-Morning Snack
Maximuscle Protein Bar and a banana
Meal 3: Lunch
Bean (100g cannellini beans) and salmon (100g) salad with avocado (80g) and an apple
Meal 4: Mid-Afternoon Snack
Meal 5: Immediately After Exercise
None
Meal 6: Evening Meal
Chicken (100g) stir fry with vegetables (160g), egg noodles (100g) with a sweet chilli sauce (60g)
Meal 7: Evening Snack
Fat free natural yoghurt (150g) with mixed berries (50g)
THURSDAY (Training Day)
Meal 1: Breakfast
Porridge (30g) with honey (1 tbl spoon) and semi-skimmed milk and a Cyclone shake
Meal 2: Mid-Morning Snack
Reduced fat peanut butter (30g) on multigrain crisp breads (x2) and a banana
Meal 3: Lunch
Chicken (100g) salad with light mayonnaise (2 tbl spoon) in a wholemeal wrap with an apple
Meal 4: Mid-Afternoon Snack
Large handful of mixed nuts, raisins and sultanas (40g) and an orange
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Chilli con carne (400g) with mixed vegetables (100g) and brown rice (125g)
Meal 7: Evening Snack
Glass of semi-skimmed milk (240ml)
FRIDAY (Training Day)
Meal 1: Breakfast
Bran flakes (30g) with semi-skimmed milk and a banana with a Cyclone shake
Meal 2: Mid-Morning Snack
Banana and coconut smoothie [1 banana, semi-skimmed milk (250ml), low fat yoghurt (100g) and coconut oil (1 tsp)
Meal 3: Lunch
Tuna (160g) salad in a wholemeal pitta with an apple
Meal 4: Mid-Afternoon Snack
Reduced fat peanut butter (30g) on multigrain crisp breads (x2)
Meal 5: Immediately After Exercise
As an alternative to a Cyclone Shake, consider Maximuscle Max Whey and a Creatamax Capsule
Meal 6: Evening Meal
Chicken (100g) stir fry with vegetables (160g), egg noodles (100g) with a sweet and sour sauce (60g) and a low fat rice pudding (150g)
Meal 7: Evening Snack
Fat free natural yoghurt (150g) with pecan nuts (20g)
SATURDAY (Training Day)
Meal 1: Breakfast
Porridge (30g) with honey (1 tbl spoon) and semi-skimmed milk and a Cyclone shake
Meal 2: Mid-Morning Snack
Satay chicken (100g) in a wholemeal pitta with salad and an apple
Meal 3: Lunch
Quinoa (125g) nicoise with tuna (160g) and green beans
Meal 4: Mid-Afternoon Snack
Reduced fat peanut butter (30g) on multigrain crisp breads (x2) with a banana
Meal 5: Immediately After Exercise
Meal 6: Evening Meal
Salmon steak (100g) with mixed vegetables (160g) and sweet potatoes (200g) and a fruit cocktail (200g)
Meal 7: Evening Snack
Fat free natural yoghurt (150g) with Maximuscle Max Whey (20g)
SUNDAY (Rest Day)
Meal 1: Breakfast
Scrambled eggs (x2) on wholemeal toast (x2)
Meal 2: Mid-Morning Snack
Cyclone shake and a banana
Meal 3: Lunch
Chicken (100g) salad with light mayonnaise (2 tbl spoon) in a wholemeal wrap with an apple
Meal 4: Mid-Afternoon Snack
As an alternative to a Cyclone shake, consider Maximuscle Max Whey and a Creatamax Capsule
Meal 5: Immediately After Exercise
None
Meal 6: Evening Meal
Sirloin steak (200g) with mushrooms (70g) and sweet potato (200g) and low-fat rice pudding (150g)
Meal 7: Evening Snack
Fat free natural yoghurt (150g) with mixed berries (50g)
