Top 3 Muscle Building Meal Plan

Max your protein: Sample day 1

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Breakfast

• 3⁄4 cup dry (1 1⁄2 cups cooked) oatmeal topped with:
1 tbsp raisins
3⁄4 cup blueberries
• 2 whole eggs + 2 egg whites (hard-boiled or pan-fried):
1 tsp olive oil for cooking
Topped with 1⁄4 avocado

Midmorning snack

• 1 cup low-fat cottage cheese topped with:
1 tbsp slivered almonds
• 1 medium apple

Lunch

• 3–4 oz grilled chicken (27g) topped with:
1/3 cup hummus
• 1 whole sweet potato topped with:
2 tsp whipped butter and cinnamon
• 2 cups cooked nonstarchy veggies (asparagus, peppers, spinach)

Snack

• 1 whole banana topped with:
1 oz all-natural nut butter (or a side of whole almonds or walnuts)

Workout

• Drink 16 oz water

Dinner

• 4 oz Herb-Crusted Pork Tenderloin (get the recipe, and 4 more like it here)
• 1 cup whole-grain couscous with:
1 tsp olive oil for cooking
• 2 cups fresh salad with:
1 cup fresh veggies
2 tbsp vinaigrette salad dressing

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