The Mass Effect diet is a meal plan designed for tone, muscle building and weight gain. There are four meals per day (+ post-workout snack) with a number 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 customised meal plan for yourself.
Smart food choices are key when it comes to sculpting. The most important changes for you to make: eat 20-25 grams of lean protein 5 times a day; eat more healthy fats (olive oil, almonds, coconut oil, avocado); eat more green vegetables (and less fruit).