I’m currently 150lbs, 5’9. 17 years old
I want gain some good quality lean muscle and heres my meal plan
Meal 1
1 cup old fashioned oats
8 egg whites
half scoop of whey
1 tbsp pb
Meal 2
1/2 cup oats
1 scoop protein blend
Meal 3
8 oz chicken breast
1 cup brown rice
2 cups of vegetables
1 tbsp olive oil
Meal 4
1scoop whey
1oz almonds
Meal 5 (post workout)
1 scoop whey
1scoop casein
2tbsp honey
1/2 cup honey
Meal 6
same as meal 3
Meal 7 (before bed)
1/2 cup cottage cheese
1 tbsp pb or a scoop of protein powder
daily toals:
3000ish calories
270 carbs
270ish protein
100 fat
is it a good meal plan for a bulk?
I think you are estimating a little high on your carb count. I’ve found that the easiest way to count macros is to separate protein, fats, and carbs. ie. only count the carbs in carbs source, fats in fat source etc. Like peanut butter- don’t count the little bit of protein and carbs, only count the fat. To me it looks like you could eat A LOT more especially at your age. It looks like clean eating is a concern of yours that can be a good thing and a bad thing.
Take a look at this for some example meals. Just mix different food sources with same nutrient content for variety. Keep it simple on yourself dieting will be a lot easier this way. With pretty much any diet you can safely add as many green or none sugary vegetables as you want- broccoli, cauliflower, peppers, asparagas, etc.
Nutritiondata.com is an excellent website for food measurements.
Meal one-
6 egg whites and one whole egg- roughly 40g protein
40 almonds- roughly 20g of fat
1 1/2 cups oatmeal- rpughly 90g carbs
apple
Meal two-
10 oz cook chicken breast- roughly 75g protein
1 cup rice- roughly 60g carbs
3 tbl spoons natural peanut butter- roughly 20g fat
Meal three-
9 oz lean steak- roughly 75g protein
1 cup rice
banana
salad with 2 tbl spoons olive oil
Hope this helps