Jason’s Simple Meal Plan

Replacing ‘Diet’ with ‘Nutrition’

As I’ve said in the past, one of my goals is to get people to eliminate the word ‘diet’ and focus on nutrition. So I’ve replaced the term ‘diet plan’ with ‘meal plan.’ People associate diet with eating boring, bland foods with no taste, or restricting calories and practically starving themselves. I don’t believe in that. I believe for your ody to function and muscles to properly recover you need certain nutrients.

I’ll admit, I’m probably not the best example as I don’t follow a super strict nutrition plan. I also don’t compete in any aspect so I don’t feel the need to deprive myself. However, I do realize the importance of nutrition not only for getting bigger and stronger, but also for the sake of my overall health.

My personal rule is to be somewhat strict during the week. I consume 6 meals each weekday and for the most part, I’m on a regimented eating schedule. I basically have 3 protein shakes and 3 whole food meals, and the whole food meals are all fairly consistent. We’ll occasionally break the rules and eat out for dinner and I may even eat out for lunch once, but that’s usually saved for the weekends. Below is my ‘during the week’ meal plan.



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Simple Meal Plan

Meal 1 (post workout meal) – 6:45AM – protein shake: 2 scoops of whey, mixed dark berries, banana, teaspoon of natural peanut butter

Meal 2 – (2nd post workout meal) – 7:45AM – 3-4 whole eggs, 2 packets of oatmeal (sometimes grits instead of oatmeal), small glass of orange juice

Meal 3 – 11:30AM – 6-10 ounces of beef, chicken, pork, or turkey with a 1-2 servings of rice and vegetables

Meal 4 – 3:30PM – same as Meal 1 (shake)

Meal 5 – 6:00PM – similar to meal 3

Meal 6 – 9:00PM – 2 scoops of whey protein and teaspoon of natural peanut butter

I make my protein shakes for Meal 1 and Meal 4 the night before and keep them in the fridge. Meal 3 and Meal 5 will vary but I make sure I get a good source of meat-based protein and I’ll add some carbs. I tend to respond well to rice (Jasmine rice) and I’ll throw in vegetables such as carrots or green beans (these are about the only veggies I like). Sometimes I may have a small bowl of cereal after dinner as well. My final meal of the day does not include carbs; just protein and a little fat.

My weekends are more loose as we like to try out different mom and pop restaurants. But even so, those meals are very similar to my whole food meals I eat during the week. I may have a burger with steak fries, or a grilled churrasco steak with chimichurri sauce and plantains. I love any kind of steak and my body responds well to red meats. I realize that’s not the case with everyone.

That’s my typical meal plan. You can use this as a template to create our own. Of course you’ll want to cater it to your specific goals. If you’re adding mass you’ll want more calories than what I’m taking in. If you’re goal is to get lean then you’ll need to watch your calorie intake closer and possibly eat more whole food meals. Some claim that shakes bloat them but I’ve seen others still get ripped while drinking shakes.

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