The Mass Effect diet is a mealplan designed for muscle building and weight gain. There are four meals per day (+ postworkout snack) with a number of list of options for each. Which option you use in each meal plan is up to you. You can vary your options from day to day (or week to week) to create a totally customized mealplan for yourself.

How to use it:
There are three lists to choose from - A, B and C. To design a meal using formula A+B+C pick a cup's worth of items from list A, a cup's worth from list B and up to two cups's worth from list C for a complete meal. Do the same for the formula A+C but skip list B.

List C is a "vitality" list. It is optional for the formula A+B+C but it's highly recommended that you add at least a cup's worth of items from it to your every meal for general health and well-being. 

Some items are present in both list "A" and list "B". It means you can use them twice. 
Example: for the formula A+B+C you can use "beans + beans + peppers". In other words you just double the amount of beans.

Measuring the amounts
You can have a go-to cup (a measuring cup or a cup that fits the volume of a measuring cup) at hand to help guide you. You don’t have to be precise with the amounts. Eventually you’ll be able to measure by just looking at your plate.