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8 DAYS - Weight Gain
8 DAYS - Weight Gain
8 D A YS MEAL
PLAN
BY REINE VICTORIA
OMBANGO
FITNESS TRAINER
Reine Victoria
LUNCH
150g grilled chicken breast with herbs
Sauteed green peas , corn & mashed potatoes
DINNER
Whole wheat pasta with chicken strips, cherry
tomates & spinach
LUNCH
150g grilled salmon with lemon & herbs
Sauteed mixed veggies & brown rice
1/4 avocado
DINNER
Slow cooked chicken curry , veggies
2 Slices of whole wheat bread
01
Banana Protein
Smoothie
This is a healthy, versatile protein smoothie
perfect for a pre-workout meal. Banana could
be substituted with mango or you can mix both
at the same time , etc.
Get creative and enjoy! .
INGREDIENTS
1 banana
2 scoops of oats
1 tsp of natural peanut butter
1 tsp of chia seeds
1 Glass of whole milk
Blend everything and drink immediately .
01
Green Protein
Smoothie
INGREDIENTS
1 banana
2 scoops of oats
1/4 avo
10 baby spinach leaves
1 tsp of chia seeds
1 Glass of almond milk
1 tbps Greek yoghurt
INGREDIENTS
1 banana
5 strawberries
1 tbsp of natural peanut butter
1 tsp of chia seeds
1 Glass of almond milk
1 tbps Greek yoghurt
1 cup of ice cubes
LUNCH
Chicken Avocado salad bowl with brown rice &
boiled eggs
DINNER
Grilled chicken breast with mustard onion sauce
( homemade ) , steamed broccolis & sweet potatoes
Day 4
BREAKFAST
2 Peanut butter toasts & banana & 2 boiled eggs
1 cup of coffee / tea milk ( no sugar)
LUNCH
150g roasted beef & Tian veggies ( zucchini, tomatoes,
tomatoes, carrots , aubergines , mozzarella cheese)
Whole wheat couscous
DINNER
Omelette (2 ) with beans & sardines beans +
avocado salad , tomatoes & walnuts + Slice of
bread
Day 5
BREAKFAST
Oatmeal bowl with whole milk & honey
10g Walnuts + banana + blueberries
LUNCH
150g Grilled turkey strips & fresh tomato sauce
Red beans , 1/4 avocado , quinoa , edamame bowl
DINNER
Whole wheat pasta , Mince meat ( extra lean ) ,
mushrooms , spinach , carrots
Day 6
BREAKFAST
Green Protein smoothie ( Avo - Peanut - banana)
LUNCH
200g beef steak ( lean )
100g green beans , corn & brown rice
DINNER
Chicken stir fry with wedges & mixed veggies
Day 7
BREAKFAST
Greek yoghurt bowl with mix seeds & nuts , fruits
, oats & honey
LUNCH
200g grilled salmon ,
100g steamed broccolis, cherry tomatoes , white
rice with corn
DINNER
Tuna , Avo, eggs, Sandwich & green salad
Day 8
BREAKFAST
Protein Shakes with banana & strawberries
LUNCH
200g roasted chicken lemon garlic & herbs
100g grean peas & carrots, brown rice
DINNER
Grilled salmon , sauteed asparagus & mashed
potatoes
CHAPTER
02
Adopt this way of
eating
Alone or with
family...
NB: Whether you want to lose weight
loss or weight gain, you should never
exclude vegetables from your daily
meals .