Original content. Anyone who copies it without permission will be held accountable! To have a healthy body, you can give up exercise, but you must know how to eat. Maintaining a good diet can help you keep an ideal figure even without exercise. During the muscle-building period, diet is even more important than exercise! A good diet plan can double muscle growth, while a bad one can cause fat to soar while muscle mass remains unchanged. For those training during the muscle-building period, you need to have a good diet plan to increase muscle as much as possible instead of fat. How to have a muscle-building meal? You only need two sets of plans. Which one do you like?
The first one: Three meals a day
Breakfast: Fried eggs, nuts, fruit platter, two slices of bread
Calories: 500 calories
- Spray some olive oil in the pan. Squeeze it once each time to evenly distribute the oil in the pan. Wait until the oil is slightly hot, crack an egg, flip it after 30 seconds, and take it out of the pan after another 30 seconds.
- Slice cucumbers and carrots, and arrange cherry tomatoes, cherries, and lettuce on a plate. The weight is approximately 150g.
- Pour a cup of hot milk or freshly squeezed juice without adding sugar.
Lunch: Pan-fried chicken breast, fried eggs, tuna, seasonal vegetable platter, whole wheat bread
Calories: 650 calories
- Spray some olive oil in the pan, and fry the sliced chicken breast slightly. Sprinkle with black pepper and salt grains.
- Open a canned water-soaked tuna, take 50g of tuna meat, line the bottom with lettuce, slice other vegetables, and choose vinegar sauce or soy sauce.
- Put the chicken breast, tuna, and vegetables on the bread and cut it in half to make two sandwiches.
Dinner: Pineapple and ham brown rice + banana yogurt
Calories: Approximately 700 kcal
- Soak 150g of brown rice overnight in advance, steam it on a steamer for 50 minutes, and let it cool for later use.
- Wash the vegetables. Dice the ham, beef cubes, pineapple meat, etc. Beat two eggs and set them aside.
- Heat the pan, spray some olive oil, pour all the above materials into the pan and stir-fry for about 5 minutes. You can add salt and pepper and Italian sauce for seasoning.
- Finally, pour the fried rice into the hollowed-out pineapple.
The second one: Five meals a day
Meal 1: 7 – 8 am Breakfast
Carbohydrates: Two sugar-free steamed buns, four slices of whole wheat bread, or 200g of rice
Protein: One cup of protein powder, two whole eggs
Fatty nuts: 15g of nuts
Fruits and vegetables: One banana
Meal 2: 10 am Snack
Carbohydrates: 250g of sweet potatoes
Protein: One bottle of milk or two egg whites
Fruits and vegetables: One banana or one kiwi
Meal 3: 12 pm Lunch
Carbohydrates: 300g of rice or noodles
Protein: 250g of high-quality protein such as fish, chicken, liver, beef, tofu, and seafood
Fatty nuts: 15g of nuts
Fruits and vegetables: 300g of all green vegetables
Meal 4: 3 pm Snack
Carbohydrates: One slice of bread or one corn cob
Protein: Two egg whites, one cup of coffee to stay awake
Fruits and vegetables: One banana
Meal 5: 6 pm Dinner
Carbohydrates: 300g of rice
Protein: 200g of beef, chicken, etc. boiled
Fruits and vegetables: Mushrooms, enoki mushrooms, and fungus rich in minerals such as black fungus
When making fitness meals, don’t just think of boiling and steaming. We can also use other healthy cooking methods. Just ensure low oil and salt intake and that the calorie intake does not exceed the limit. During the muscle-building period, the body needs rich nutrients such as protein, carbohydrates, vitamins, minerals, etc.