WEIGHT GAIN RATION | 12 SERVINGS OF 4 MEALS in 2 hours | 4,000 calories per day

A three-day meal plan delivers a precise 4,000 calories daily through four simple, balanced dishes, designed to support muscle mass gain. The well-measured portions can be seamlessly divided into two 2,000-calorie servings, providing an effective option for weight loss. The approach prioritizes nutritional balance and versatility, ensuring that each dish contributes to overall dietary goals. A concise overview of the key products sets the stage for accessing an extensive library of over 100 balanced and tasty recipes.

Nourishing Breakfast and Revitalizing Oatmeal Blend A morning meal starts with rich dairy selections such as butter, cottage cheese, and a flavorful cheddar, complemented by eggs, rice flour, an assortment of greens, and a banana to boost simple carbohydrates. An airy oatmeal snack is crafted in a blender by blending oats with a protein boost from a vanilla flavor, a choice of dairy or almond milk, and nut pastes from cashew and almond, with Greek yogurt and thawed blackberries adding creaminess and extra protein. The careful combination of these ingredients creates a nutrient-dense start designed to sustain energy and support a balanced daily routine.

Hearty Tuna Rice and Vibrant Vegetable Pasta A robust lunch is built around fluffy basmati rice mixed with tuna, cream cheese, tomato paste, lightly sautéed onions, and bursts of cherry tomatoes to deliver a savory protein boost. The arrangement focuses on balancing textures and flavors to enhance both nutritional value and taste. For dinner, whole-grain spaghetti is paired with boneless chicken thigh, olive oil, and a colorful medley of zucchini, carrots, bell pepper, and garlic, with Italian herbs, salt, and pepper tying the dish together into a satisfying and wholesome finish.

A 4-liter deep pot stands out for its versatility, functioning as both a large-capacity vessel and a deep skillet for smaller quantities, while ensuring perfect results. A 28 cm baking mold and kitchen scales enhance precision in baking and measuring ingredients. A 500 ml blender, a measuring cup, and storage containers complete the kit, streamlining ingredient handling and storage. The curated selection of cookware and tools is designed to minimize preparation time and optimize efficiency for a four-course meal.

The process begins by boiling water in a single saucepan to cook the rice while the oven is preheated to 180°C in a non-ventilated mode. In a deep bowl, 180g of grated cheddar cheese, a cup of chopped green onions and dill, 600g of pressed cottage cheese, 120g of rice flour, salt, pepper, and 6 whole eggs are combined and stirred thoroughly. A round baking mold is then evenly coated with 15g of butter before the mixed ingredients are spread inside and baked for 30 to 40 minutes, with the time adjusted based on the batch size. Concurrently, five packages of rice are added to the boiling water and cooked for 10 minutes until a porridge-like consistency is achieved, culminating in a quick and hearty breakfast dish made with minimal utensils.

Evenly Roasted Vegetable Medley Fresh cherry tomatoes, a small carrot cut into pieces, 150 grams of zucchini sliced into thin half-circles, and 150 grams of bell pepper trimmed at the top are arranged evenly on a baking tray lined with silicone parchment. Olive oil, about 45 grams of Italian herbs, salt, and black pepper are added to enhance the flavors. The vegetables are carefully spread out to ensure even roasting in the oven, creating a vibrant base for dinner.

Herb-Infused Chicken Casserole with Pasta Boneless chicken, weighing 800 grams and trimmed of excess fat, is seasoned with Italian herbs and special chicken seasoning before being placed in a baking dish. It bakes for 20-25 minutes alongside the vegetables while pasta is cooked on the side. The combined elements form a versatile casserole that serves as either a hearty meal or a quick snack.

Crafting a Protein-Packed Oatmeal Base With only 15 minutes remaining, the process begins by weighing 90g of nuts and 30g of honey before lightly chopping them to enhance texture. A measured 130g of oats is added and then enriched with 50g of protein powder, 80g of Greek yogurt, and 200ml of almond milk. The ingredients are blended at high speed for one minute, yielding a dense base that can be split for lighter calories. Repeating this precise method produces multiple containers of an airy, nutrient-rich oatmeal snack.

Coordinating Savory and Sweet Meal Components As the oven-baked casserole cools and water nears boiling, a pot of 360g whole‐grain pasta is portioned into three 120g servings and boiled for 10 minutes alongside prepped vegetables and meat. Each oatmeal container is finished by evenly sprinkling chopped nuts over half its surface before adding a topping of frozen or fresh berries that naturally defrost in the fridge. A measured 35g of classic peanut butter is then drizzled over each portion to complete the layered texture. Finally, the containers are sealed and refrigerated, uniting diverse flavors into a balanced, ready-to-enjoy meal.

Seamless Pasta Infusion with Blended Vegetables Freshly drained pasta is transferred into a deep container lined with parchment, preserving every drop of water and flavor. Vibrant vegetables, olive oil, and garlic are blended at full power for one minute, creating a smooth, uniform sauce without losing any juice. The resulting mixture is carefully folded into the pasta, ensuring even distribution and a consistently juicy, flavor-packed meal.

Optimized Portions and Flavorful Chicken Selection Adjusting serving sizes allows for precise calorie control, as demonstrated by dividing a 360-gram pasta portion into smaller servings instead of the usual three. This method yields a juicier, well-blended dish that is easier to enjoy than dry pasta while retaining ample vegetable content. Choosing meat cuts like boneless thigh and chicken drumsticks boosts flavor and fat content, and the complete dinner is neatly apportioned into containers, including a 1.5-liter container for a full lunch serving.

Meticulous Ingredient Preparation Measured portions of light cheese are grated while a head of red onion is thinly sliced and cherry tomatoes are halved. Drained tuna is combined with tomato paste and cream cheese in a deep bowl. Every component is prepared with deliberate precision, forming a balanced base that relies on natural flavors without extra seasoning.

Careful Cooking and Perfect Assembly Butter is melted in a deep pan on medium heat and the sliced onions are gently sautéed before the prepared ingredients, including tomatoes, tuna, and cream cheese, are added along with boiling water. Pre-cooked rice is stirred in after a brief simmer and the mixture is finished with a generous sprinkle of grated cheese. The dish rests briefly to let the cheese melt, then it is sliced and portioned into containers for a satisfying and well-balanced meal.

A rice-based meal plan offers a 4000-calorie set prepared for three days, which can be divided into servings that meet diverse dietary needs, such as six servings yielding about 2000 calories per person. Caloric content and macro details are displayed via the Fat Secret app, allowing precise adjustments in ingredient quantities like nuts to tailor calorie counts. Serving sizes can also be modified by dividing the portions into four or five servings, providing flexibility in caloric intake. The recipes are designed to be simple, flavorful, and adaptable, enabling meal swaps and the addition of extra greens or vegetables to suit any daily menu.

A complete three-day menu featuring four varied dishes delivers 12 portions, all prepared in under two hours. The efficient planning frees up time for enjoying the coming days while maintaining nutritional balance. Over 100 recipes and 25 fully planned meal sets are available via dedicated Telegram channels for those seeking culinary diversity. This method demonstrates how streamlined meal preparation can maximize both time and dietary variety.