Posted on October 10, 2014 by Jenny Cromack

If you are wanting to pack on some muscle try this 2,300 calorie plan packed full of protein for hypertrophy.

Breakfast: Chicken and Mushroom Omlette

Kcal 575 Carbs 0.3g Protein 60g, Fat 18.2g Sat 3g

Ingredients

1 large chicken breast
2 large free-range eggs
freshly ground black pepper
little knob butter
1 small handful Cheddar cheese, grated, optional

Method
Crack the eggs into a mixing bowl with a pinch of salt and pepper. Beat well with a fork.

Add a little oil to the pan and cook the chicken and mushrooms

In a small frying pan on a low heat and let it get hot. Add a small knob of butter. When the butter has melted and is bubbling, add your eggs and move the pan around to spread them out evenly. When the omelette begins to cook and firm up, but still has a little raw egg on top, sprinkle over the cheese, if using (I sometimes grate mine directly on to the omelette).

Using a spatula, ease around the edges of the omelette, then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat

Lunch: Toasted Quinoa, Lentil & Poached Salmon Salad

Kcal 302 Carbs 25g Protein 24g, Fat 12g Sat 2g

Ingredients

• 60g quinoa
• 1 tsp olive oil
• 200ml light vegetable stock (we used bouillon)
• 125g asparagus, trimmed
• 50g frozen soya beans
• 60g broccoli, florets trimmed and halved (we used Tenderstem)
• zest and juice 1 lemon
• 1 salmon fillets (about 150g each)
• ½ garlic clove, crushed
• 125g pack ready-cooked puy lentils
• 3spring onions, sliced on the diagonal
• handful mint and parsley, roughly chopped
• 40g baby spinach leaves
• 12g flaked almonds, toasted

Method
Rinse the quinoa and tip into a large non-stick frying pan. Turn the heat to medium and dryout the grains, stirring to move them about the pan. Once all the liquid has evaporated, stir in the oil. Continue cooking the quinoa until it has turned a nutty brown and starts to ‘pop’ – this will take 10-15 mins. Stir every so often to stop the quinoa burning. Pour over the stock and simmer for 15-20 mins until all the liquid has been absorbed. Tip into a bowl and allow to cool.

Meanwhile, bring a large pan of water to the boil. Drop in the soya beans, asparagus and broccoli, and simmer for 2 mins. Remove using a slotted spoon and plunge into a bowl of ice-cold water. Drain the vegetables.

Add 1 tsp of the lemon juice to the pan with the vegetable water, then turn the heat down to a gentle simmer. Season the salmon fillets and submerge fully in the water. Poach for 6-8 mins until just cooked. Remove, allow to cool, then take off the skin and flake into large chunks.

Make a dressing by mixing together the garlic, most of the lemon zest and remaining lemon juice. Mix the quinoa, lentils, drained vegetables, spring onions, herbs, spinach and dressing together in a large bowl, then season. Pile onto a serving plate, top with the salmon, then scatter over the almonds and remaining lemon zest.

Evening Meal: Steak & Roast Vegetables

Kcal 906 Carbs 100g Protein 45g, Fat 31g Sat 2g

Ingredients

• 2 medium sweet potatoes, peeled and cut into chunks
• 2 red peppers, deseeded and cut into chunks
• 2 tbsp olive oil
• 200g fine green beans
• 2 garlic cloves, thinly sliced
• 4 sundried tomatoes, finely chopped
• squeeze lemon juice
• 2 sirloin steaks, about 175g/6oz each

Method

Heat oven to 200C/fan 180C/gas 6. Place the potatoes and peppers in a roasting tray, drizzle over 1 tbsp oil, then roast for 20 mins or until the edges are charred. Add the beans and garlic, stir, then cook for another 10 mins.
Meanwhile, mix together the sundried tomatoes, lemon juice and ½ tbsp olive oil.
Heat the rest of the oil, season the steaks, then pan-fry for 2 mins on one side. Turn over and cook for 1-2 mins for rare or medium.
Season well. Serve the steak with the roasted vegetables

Snacks

40g Walnuts

Kcal 278 Carbs 1g Protein 45g, Fat 27.6g Sat 1g

Protein Shake
Kcal 114 Carbs 1g Protein 22.5g, Fat 1g Sat 0g

2 Boiled Eggs
Kcal 155 Carbs 1g Prote12g, Fat 10g