A Meal Plan For Hard-Strugglers (My New Phrase For Hardgainers)

March 7, 2011 by  
Filed under The Fitness Bug

Hello Fitbuggers!!!

Training insane, I hope you are…

As you may know, I’ve been a guinea pig for the body changing workouts that we all love to do in this lifestyle. Meaning I’ve being trying and testing all kinds of things regarding the workout and diet, in order to see what kind of results I can get. All for a good cause of course. And part of that process has been to play around with nutrition. Hmmm yum yum.

And yes, you too can say hmmm, yum yum. Because we all know that most crappy nutrition plans are unrealistic, and that you won’t stick to most of them for more than 3 months (Building the body of your dreams, a body that you can maintain… will take at least 2 years). So what is the point of following through with that to only go back to bad habits after?

Well… I’ll be talking more on that soon. But for now, here’s a meal plan for you muscle heads to snack on. And yes, as the title of this post says. My new phrase for hard gainers is now hard-strugglers. Again, I’ll explain more about why this is soon. Any how… here’s the ‘tasty’ meal plan.

Meal #1 – Vanilla cream oatmeal (531kl)

  • Protein 45g
  • Fat 6g
  • Carbs 73g

Have one serving.

1 serving =


• 1 cup oatmeal
• 1cup Skim Milk
• 1 scoop (30g) of Vanilla Protein Powder
• 1/2 teaspoon of Stevia
• Pinch of Cinnamon


1. In a big bowl, mix all the ingredients (except for the Protein Powder)

2. Cook in a Microwave for about 1  minute – stir the mix , then microwave for
another 1 minute.

3. Let the oatmeal cool down for about 3 minutes

4. Add the vanilla Protein Powder

In The Zone Nutrition tip

You can add 1/ 2 cup of berries (your choice of berries)
to add extra flavour.

Meal #2 – 1 Apple Cinnamon Protein Bar (486 kl)

  • Protein 49g
  • Fat 22g
  • Carbs 23g


(This will make 6 bars)

• 8 scoops vanilla Protein Powder
• 1/2 cups rolled Oats
• 2 Egg Whites
• 1/2 cup Unsweetened Apple Sauce
• 1/2 cup Apple, cubed
• 1 cup Almonds, ground in blender
• 1 cup Cashew, ground in blender
• 1/2 teaspoon Cinnamon


1. Preheat the oven to 350 degrees F.

2. Mix the egg whites with the apple sauce and beat for a minute.

3. Mix the protein, cinnamon, salt, oats and ground nuts. Slowly stir the egg
white/apple sauce mixture into the dry ingredients and
then stir the apple pieces in.

4. Lightly coat a baking pan with cooking spray and trans-
fer the mixture into the pan

5. Bake for 10-15 minutes

6. Cool, cut in 6 bars and store in the fridge

1tbs of Peanut Butter (92kl)

  • Protein 3
  • Fat 8
  • Carbs 2

Meal #3 – 2 Servings of Southern Fried Chicken (508 Kl)

  • Protein 88g
  • Fats 4g
  • Carbs 30g


(This will make 4 servings)

• 4 Cooked Chicken Breasts (6oz each)
• 2 Egg Whites
• 1/2 cup All Bran Cereals (crushed)
• 1/2 cup Whole Wheat Bread Crumbs
• 1 teaspoon Garlic Powder
• 1 teaspoon Onion Powder
• Salt and Pepper


1. Mix together All Bran, bread crumbs, onion and garlic powder. Put mix in a

2. Put Egg Whites in a bowl

3. Dip the chicken in the egg whites then dredge in the All Bran mixture, coating

4. Place chicken on a backing sheet lightly coated with
cooking spray

5. Bake for 30 minutes at 350 Degrees F. or until cooked

1 serving of Crispy baked sweet potatoe fries (144 kl)

  • Protein 2g
  • Fat 0g
  • Carbs 34g


(This will make 6 servings)

• 3 large Sweet Potatoes, peeled and cubed
• 3 Egg Whites
• 2 Tbsp all-purpose Flour
• 1 teaspoon Cinnamon
• 1 teaspoon Paprika
• Salt and Pepper


1. Preheat oven to 425° F.

2. Line a baking sheet with parchment paper

3. Peel the sweet potatoes (or leave peel on, if you prefer). Cut in very small
“fries” and place in a large bowl

4. Pour egg whites in the bowl and stir gently to coat the
fries. Add the flour, cinnamon, paprika, salt and pepper
and stir again to coat the fries

5. Place potatoes carefully on the baking sheet, shaking
off any excess coating. Leave as much space between
potatoes as possible. Try not to overlap any or crowd the

6. Bake for about 20 to 30 minutes, until cooked.  Nutritional Facts

Meal #4 – 1 Serving High Protein Rice Pudding (254 Kl)

  • Protein 28g
  • Fat 2g
  • Carbs 31g

(Makes for 2 servings)


• 1 cup Basmati Rice, cooked
• 2 cups Skim Milk
• 2 scoops Vanilla Protein Powder
• 2 tablespoons sugar-free instant Jell-O Vanilla Pudding


1. On medium-low heat, simmer the cooked rice in milk for 20 minutes, until rice

2. Cover and cool for a few minutes, then add the protein powder, cover again
and put in fridge until it cools

3. Add Jell-O mix to cooled mixture, whip, and serve.

Meal#5 – 1 Serving – Roasted Curry Squash Salad

  • Protein 42g
  • Fat 11g
  • Carbs 68g


(Makes for 2 servings)

• 12oz Chicken Breast, cooked and diced
• 1 Acorn Squash, about 2 lbs
• 1 Red Pepper, chopped
• 1 Tbsp Curry Powder
• 1 Tbsp Olive Oil
• Salt and Pepper
• 1 Onion, chopped
• 1 cup Skim Milk
• 1/4 cup Raisins
• 2 Handfuls baby Spinach
• 1/4 cup fresh Cilantro, chopped


1. Cook chicken separately.

2.Preheat the oven to 450 F.

3. Cut the squash in half. Rub it with half the oil and the
salt and pepper, and place on a baking sheet. Roast it in
the oven until the flesh is soft and brown, about 25 minutes.

4. While the squash roasts, heat the remaining oil in a
large non-stick pan over medium-high heat.

Sauté chicken, bell pepper, and onion for 3 minutes, then
add the curry powder, milk, and raisins.  Simmer over low
heat for 10 minutes.

6. Carve the inside of the squash and put a bed of baby
spinach in it

7. Serve a scoop of the chicken curry mix inside the roasted squash. Garnish
with the cilantro.

Meal #6 – Shrimp and avacado salad (398kl)

  • Protein 42g
  • Fat 22g
  • Carbs 8g

(Makes for one serving)

• 6oz Shrimps, cooked and peeled
• 1 medium Tomato, seeded and chopped
• 1 Scallion, chopped
• 1 Garlic Clove, minced
• 1 Tbsp Lemon Juice
• 1 teaspoon Balsamic Vinegar
• 1/2 Avocado, cubed
• 1 teaspoon Cilantro
• 1 teaspoon fresh Mint
• Pinch Red Pepper Flakes
• 1 teaspoon Olive Oil
• 2 handfuls Lettuce
• Salt and Pepper


1. Make sure shrimp is completely unfrozen if you buy it
already cooked. Pat it dry with paper towels.

2. In a bowl mix together all the ingredients except lettuce
and lemon juice

3. Serve the mixture on the lettuce and pour lime juice on

Ok Shaun… nice. But…

Where’s the images?

Where’s the structure?

Which meals are mandatory to consume?

I thought you said we don’t need to eat so much?

And… and… and?

Well, all I can tell you now is that nutritionally, the meal plan is good. Taste? Is the sh*t (Don’t worry.. doesn’t taste like sh*t) and the rest? Well… you’re just going to have to wait a little longer for that :P. Sowwwy.

Bugs Out!

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