Personalized Diet Plan For Average Weight Gain-1

adegbamigbemercy19@gmail.
com 16 Mar 2024
Personalized
2 MONTH MEAL PLAN
adegbamigbemercy19@gmail.com 16 Mar 2024
WHAT EACH MEAL

MEANS
Breakfast
A small meal for energy to get
you going. I often exclude e,
but feel free to consume it.
Lunch
This is the main meal of your
day and should consist of both
carbs and protein
Dinner
A lighter meal than lunch but
still including carbs and
protein just in smaller portions
THE SMOOTHIE DIET

This meal plan is co-existing to the
smoothie weight balancing diet. If you are
already enrolled in the full plan, simply
add to every lunch a progressing smoothie
recipe. (I have included some smoothie
recipes already, from the free plan).
FOR ALLERGIES/FASTS
Replace whatever it is you cannot eat with
an equivalent (protein, carbs etc...)in equal
portions.
FOR
VEGETARIANS/VEGANS
Replace with protein powder/micro protein
CONTENTS
WEEK ONE
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK TWO
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
MONDAY
Breakfast
A banana/apple and a glass of
milk/lemon juice.
Lunch
Two scrambled eggs and basil
with a side portion of spinach
(add a touch of cream for
flavor) accompanied by two
slices of plain bread
Dinner
Greek yogurt with honey and
natural whole fat nuts.
Optionally you can have an
orange or an avocado.
TUESDAY
Breakfast
A tablespoon of honey with a
glass of milk/ and a two low
carb crackers
Lunch
A delicious weight balancing
smoothie and three light cheese
sanwiches
Dinner
A chicken breast with half a
portion of rice and a handful of
spinach
WEDNESDAY
Breakfast
A glass of milk and an aplle
Lunch
Two delicious wraps filled with
home-fried chicken in a spicy
red sauce, with sweet red
peppers, tomato and shelled
corn.
Dinner
Half of the same you had for
lunch or...a classic bratwurst
sausage with a half serving of
red beans in a mustard sauce
THURSDAY
Breakfast
A glass of orange juice with a
cookie of your choice and a
peace of fruit
Lunch
A high protein fish with a
serving of
broccoli/asparagus/spinach, in a
delicious white wine sauce
accompanied by four baby
potatoes
Dinner
an assortment of delicious forest
fruits/berries with a sprinkling
of oats and... a fried egg
FRIDAY
Breakfast
A glass of orange juice with a
cookie of your choice and a
peace of fruit
Lunch
Two amazing sandwiches with a
scrambled egg, three slices of
bacon, one slice of any cheese a
lettuce leaf and pickles/shelled
corn. Add mayonnaise/ketchup
for flavor
Dinner
Quinoa salad with black beans,
corn, diced bell peppers, and a
squeeze of lime juice
SATURDAY
Breakfast
Any one of the previously
mentioned
Lunch
A 3/4 portion of spaghetti no.10
with a red/white sauce of
mushrooms, ham, onion,
basil/pesto and corn
Dinner
Sweet baked potato on a bed of
glazed carrots with a serving of
kale/spinach and two medium
size bratwurst sausages
SUNDAY
Breakfast
An apple
Lunch
A full portion of tortellini
served with salami and a cream
sauce
Dinner
A caesar’s salad
MONDAY
Breakfast
A banana and a glass of milk
Lunch
A beef steak with mushrooms
on the side and glazed onions
and boiled baby potatoes;
accompanied by a glass of milk
Dinner
Greek yogurt with honey, oats
and any fruits you like
TUESDAY
Breakfast
A banana and a glass of milk
Lunch
A whole chicken which you buy
ready cooked from the
supermarket with a side serving
of carrots. (this will make many
meals)
Dinner
Two Greek pitas or tortillas
with diced pork and sweet spicy
sauce with a serving of fried
peppers and fresh lettuce
WEDNESDAY
Breakfast
Three cookies and a glass of
milk
Lunch
Three delicious chicken
sandwiches on mayonnaise with
tomato and ground pepper
Dinner
A full portion of red beans
cooked in a red sauce with
melted cheese and kale thrown
over them. Three slices of bread
on the side
THURSDAY
Breakfast
A tablespoon of peanut butter
and a glass of milk
Lunch
A full portion of pasta in a
white cream based sauce of
chicken pieces with sweet red
peppers, corn, ground pepper,
with an egg beaten and mixed
in.
Dinner
An avocado with cooked canned
tuna and a 1/2 portion of rice
FRIDAY
Breakfast
Two pieces of 80% cocoa
chocolate and a glass of milk
Lunch
A full portion of fried rice with
two fried pork medallions in a
mustard and mushroom sauce
Dinner
A corn cob or the equivalent
amount in shelled corn. with a
fried egg and two Greek pitast
SATURDAY
Breakfast
An apple and a glass of milk
Lunch
A three egg omelette beaten in
cream and pepper, cooked until
moist and served with a salad of
basil, tomato and cucumber in
olive oil and oregano
Dinner
A full portion of spinach with
two slices of bacon and a 1/2
portion of black beans
SUNDAY
Breakfast
An apple and a glass of milk
Lunch
A full portion of plain baked
beans in a red sauce with
onions, mushrooms and three
slices of plain bread
Dinner
A full portion of what you had
for lunch, with a slice of fried
cheese and a handful of
spinach/kale
THIS DAY
IS NOT INCLUDED
IN YOUR PLAN
UPGRADE 2 MONTHS NOW

GET FULL SMOOTHIE DIET
GET PERSONALIZED
WORKOUT PLAN
THIS DAY
IS NOT INCLUDED
IN YOUR PLAN

GET PERSONALIZED
WORKOUT PLAN
THIS DAY
IS NOT INCLUDED
IN YOUR PLAN

GET PERSONALIZED
WORKOUT PLAN

Personalized Diet Plan For Average Weight Gain-1

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adegbamigbemercy19@gmail.

com 16 Mar 2024

WHAT EACH MEAL

THE SMOOTHIE DIET

UPGRADE 2 MONTHS NOW

UPGRADE 2 MONTHS NOW

UPGRADE 2 MONTHS NOW

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