Top 3 Muscle Building Meal Plan

Sample day 3

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Breakfast

• Smoothie:
6 oz Greek yogurt (8g)
1 cup mixed berries
1 whole banana
1 cup spinach or kale
1 scoop protein powder (20g)
1 cup unsweetened coconut water

Midmorning Snack

• 2 hard-boiled eggs
• 1 low-sugar granola bar
• 1 oz mixed nuts

Lunch

• 3 oz 96% lean turkey burger on whole-wheat bun topped with:
1⁄2 cup kimchi
1⁄4 avocado
• 1 cup black rice
• 2 cups raw veggies (carrots, peppers, celery)

Snack

• 3 oz turkey breast rolled up with 1 oz provolone cheese
• 1 medium apple

Workout

• Drink 16 oz water

Dinner

• 3 oz Mediterranean-Style Stuffed Lamb Loin (get the recipe, and 4 more like it here)
• 1 cup farro mixed with sautéed onions
• 2 cups heirloom tomatoes with olive oil, salt, pepper

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