This intermediate weight gain meal plan is tailored for males aiming to increase muscle mass. With a target of around 3,000 calories, it emphasizes whole foods, balancing protein, carbohydrates, and healthy fats in each meal. Key meals include nutrient-dense options like omelet wraps, turkey sandwiches, and beef bowls, ensuring adequate macro intake to support muscle growth. This plan encourages wholesome eating while allowing for adjustments based on personal preferences and dietary needs, making it both effective and flexible.