Maintain/Gain Diet
I personally follow a modified version of the The Vertical Diet by Stan Efferding. My modifications are mostly just swapping the red meat for chicken, I explain the reason for this change in my red meat and diverticulitis section on this page.
The Vertical Diet is a high protein meal prep diet that restricts FODMAP foods for easy digestion. Learn about FODMAP foods here. I recommend watching his seminar even if you don't care for The Vertical Diet. Its over 2 hours long so here are my notes.
Breakfast (Protein: 58g, Calories: 502)
- Spinach & egg white scramble
- 80g of cooked rice
- One serving of fruit – 28g of Mozzarella Cheese
- Triple Zero Greek Yogurt
Lunch (Protein: 42g, Calories: 370)
- 8oz chicken breast
- 80g of cooked rice
- 100g of sweet potatoes – 240mL of chicken broth – Pinch of scallions
Dinner (Protein: 42g, Calories: 370)
- 8oz chicken breast
- 80g of cooked rice
- 100g of carrots – 240mL of chicken broth or (Protein: 35g, Calories: 396)
- 80g of Magic Spoon with
- 240mL of Ripple Milk
- 100g of carrots
Snack (Protein: 5g, Calories: 171)
- 10 Plain almonds
- 20g 85% Dark chocolate
Shake (Protein: 42g, Calories: 217)
- 60g of Protein powder
- 5g of Creatine
Protein: ~188g, Calories: ~1700