Raven's Flex Fit Nest

10-week Mass – Meal Plan

Time to build some muscle and increase calories!

The 10-Week Mass program consists of a variety of exercises and targets various muscle groups. With that in mind, I need a meal plan that will fuel my muscles and increase my muscle mass.

This meal plan totals to ~2500 calories.

Breakfast – 2 Tacos with a side of Toast

Ingredients:

  • Eggs
  • Sausage
  • Shredded cheese
  • Tortillas
  • Toast

Morning Chai

Ingredients:

  • Vanilla Chai
  • Whole Milk
  • Light Brown Sugar

Lunch – Beef Bowl with Pico de Gallo

Ingredients:

  • Ground Beef
  • Rice
  • Black Beans
  • Lettuce
  • Pico de Gallo

Snack #1 – Peanut Butter Protein Shake

Ingredients:

  • Ice
  • Whole Milk
  • Oats
  • Peanut Butter
  • Protein Power
  • Honey
  • Cinnamon

Dinner – Baked Chicken

Ingredients:

  • Baked Chicken
  • Green Beans

Snack #2 – Protein Shake

Ingredients:

  • Caesin Protein Powder

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About the Author

Raven is an amateur fitness enthusiast with a goal to build visible muscle. With no athletic background or personal training certification to help her along the way, FlexFitNest.com documents her fitness journey through trial and error as she works hard to achieve her fitness goals. 

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