Key Principles:

1. Caloric Surplus – Consume more calories than you burn.
2. High Protein Intake – Supports muscle growth and repair.
3. Healthy Fats & Carbs – Provide sustained energy and additional calories.
4. Frequent Meals – Eat 5–6 times per day.
5. Strength Training – Pair with resistance exercises to stimulate muscle growth.

Daily Meal Plan

Breakfast (700–800 calories)

• 3 scrambled eggs cooked with olive oil.
• 2 slices of whole-grain toast with avocado.
• Smoothie: Banana, peanut butter, oats, almond milk, and honey.

Morning Snack (300–400 calories)

• Greek yogurt (full-fat) with mixed nuts, honey, and berries.

Lunch (700–800 calories)

• Grilled chicken breast.
• Quinoa or brown rice.
• Steamed broccoli and roasted sweet potatoes.
• Olive oil drizzle for added calories.

Afternoon Snack (400–500 calories)

• Protein shake with whey protein, almond butter, banana, and oats.
• Handful of almonds or walnuts.

Dinner (700–800 calories)

• Grilled salmon or steak.
• Mashed potatoes with butter.
• Asparagus or spinach sautéed in olive oil.

Evening Snack (300–400 calories)

• Cottage cheese with chia seeds and honey.
• 1–2 slices of whole-grain bread with peanut butter.

Workout Supplementation (Optional)

• Pre-Workout: Banana and whey protein shake.
• Post-Workout: Protein shake with carbs (e.g., honey or fruit).

Tips for Success

• Track Progress: Use a food diary or app to monitor calorie intake.
• Stay Hydrated: Drink plenty of water throughout the day.
• Sleep Well: 7–9 hours of sleep to support muscle recovery.
• Strength Training: Focus on compound lifts like squats, deadlifts, and bench presse