Top 3 Muscle Building Meal Plan

Sample day 2

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Breakfast

• 1 whole-wheat English muffin or bagel topped with:
2 tbsp natural peanut butter
• 1 whole banana
• 1 cup skim milk

Midmorning snack

• 1 cup carrot sticks
• 1/3 cup hummus
• 2 hard-boiled eggs

Lunch

• 4 oz salmon cooked with fresh herbs and citrus
• 1 cup whole-grain pasta or brown rice
• 1 cup cooked veggies

Snack

• Smoothie:
6 oz low-fat yogurt
3⁄4 cup frozen berries
Scoop of protein powder (10g)

Workout

• Drink 16 oz water

Dinner

• 3–4 oz Roast Beef (get the recipe, and 4 more like it here)
• 1 whole sweet potato
• 2 cups sautéed kale, red peppers, snap peas

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