Big Boys Diet Plan : High Calorie, High Protein

This diet plan is designed to meet the requirements of the big guys out there. Granted a 3400kcal diet is relatively conservative for a 110kg, muscle clad lad, but for the average 90 to 100kg chap wanting to lay down extra slabs of meat on their frame, this plan delivers. It’s high in calories, protein, moderate in carbs and fat with a macro ratio of 28: 36: 36 for protein, carbs and fat respectively. Incorporate this plan into your life and see my Nutritional Values Of Key Healthy Foods : Protein & Carbs post to enable you to chop and change this to suit your needs.

NOTE: Do not exceed the recommended dietary reference values (recommended safe requirements) for your size…no matter how much you may want to gain weight.

Calories: 3400kcal
Protein: 237g
Carbohydrate: 308g
Fat: 136g

Macro’s :

28% Protein
36% Carbs
36% Fat


Diet Plan


2x Granary Bread, 1 tspn margarine/butter (290kcal; 8g Protein; 29g Carbs)
3x Scrambled eggs (250kcal; 16g Protein)
2x Scoops whey protein with water (240kcal; 50g Protein; 8g Carbs)
125ml Fresh orange juice (80kcal; 1g Protein; 15g Carbs)


1x Apple (46kcal; 11g Carbs)
1x rice cake, ½ small banana, 1x tspns peanut butter & 1 tspn honey (223kcal; 5g Protein; 19g Carbs)


160g boiled/grilled chicken breast (146kcal; 32g Protein)
250g cooked Basmati/wholegrain rice (400kcal; 9g Protein; 80g Carbs)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)
125g natural yoghurt (not Greek) & 1x teaspoon honey & other half banana (150kcal; 7g Protein; 24g Carbs)


2x Tangerines (50kcal; 10g Carbs)
Large handful (50g) roasted unsalted cashew nuts (320kcal; 11g Protein; 11g Carbs)


100g (Thin cut) Beef/Steak (275kcal; 26g Protein)
250g Egg Noodles (341kcal; 10g Protein; 57g Carbs)
160g (1/2 bag) stir fry veg (80kcal; 2g Protein; 7g Carbs)
5ml (1x tspn) Soy sauce (3kcal)
20ml (2x tspn) sweet chilli sauce (46kcal; 11g Carbs)

Post Training

2x scoops whey protein with 200ml semi-skimmed milk + (340kcal; 57g Protein; 18g Carbs)


2x rice cakes (60kcal; 1g Protein; 12g Carbs)
150g cottage cheese (100kcal; 16g Protein; 6g Carbs)
Black pepper

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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