I realize that for some, trouble putting on pounds sounds like a dream, but for those of us who are naturally on the scrawny side the struggle is real. In 2012 I started at 130 pounds and am now at 170 pounds. Most of that poundage is muscle growth. However, the hardest part has been the diet, which is what I want to share.

In October of 2015 I happen to meet a guy in the gym who was willing to write me out a meal plan. He gave it to me and I’ve stuck with it since. For me, this meal plan has made a ton of difference and is the first time I’ve eaten on a regimented diet since I began working out. Here is the meal plan:


4 egg whites
2 whole eggs
2 turkey sausage patties


2 chicken breasts (or half a rotisserie chicken, or talapia)
1.5 cup of brown rice

Snack 1

1 cup of greek yogurt

Snack 2

1 cup of shelled peanuts
Protein shake (Syntha 6 isolate with peanut butter and milk)


2 Chicken breasts (or half a rotisserie chicken, or talapia)
1 cup of vegetables (spinach or asparagus) or a baked potato
1 cup of brown rice

Before Bed

Protein shake (Syntha 6 isolate with peanut butter and milk)

In addition to what I am eating, what I’m not is also as important. I’ve stopped eating bread and have very limited sugar intake. I also stay away from fast food about 98% of the time. The only thing I drink is water but that’s been normal for me since the early 2000’s. 

It does get old eating the same thing all the time. But when you see progress it makes it worth it. I also have to make myself eat a lot of the time. I eat when I’m not hungry but you just have to think of it as fuel.

What is your meal plan? Do you have any questions I can help you with?

Life on Purpose


Brandon Matthews

Author Brandon Matthews

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