Recommended fitness and muscle-building meal plans

Long-term fitness is very helpful to people. When exercising, in addition to fitness methods, you also need to coordinate your diet, because diet is good for fitness, but diet also has some particularities. Of course, you can also create a fitness meal plan. So, what is the fitness and muscle-building meal plan? Let’s take a look.

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Monday

Meal 1: 2 slices of bacon, 4 eggs, half a medium bell pepper, 1/4 medium onion, 1 slice of cheese

Meal 2: Half a medium tomato, 2 tablespoons pine nuts, 1/4 medium onion, 1 tablespoon olive oil

Meal 3: 226g salmon, 8 asparagus shoots, 1 tablespoon olive oil, 1/3 cup raspberries, 170g skinless chicken breast, half a cucumber

Meal 4: 4 raspberries, half a cup of cheese, 3 tablespoons of whipping cream, 1 tablespoon of whey protein

Tuesday

Meal 1: 4 eggs, 2 tablespoons salad dressing, 2 green onions, 1/4 cup cheese, 3 egg whites

Meal 2: 170g steak, 2 cups broccoli, 1 tablespoon olive oil, 1/4 red onion

Meal 3: (after training) 2 scoops of recovery drink

Meal 4: 85 grams of spinach, half a cup of coconut water, 1/4 medium onion, 3 chicken thighs

Meal 5: 1 scoop of whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries

Wednesday

Meal 1: 4 eggs, 3 egg whites, 1 cup broccoli, 1 tablespoon olive oil, 1/4 cup cheese

Meal 2: 1/2 cup peas, 1/2 cup carrots, 3 chicken thighs, 2 tablespoons cheese, 1 tablespoon canola oil

Meal 3: 1 and a half tablespoons of whey protein, 2 tablespoons of natural peanut butter, 2 tablespoons of flaxseed meal

Meal 4: 198 grams of tuna, 2 cups of baby spinach, 1/2 cup of sliced ​​mushrooms, 1/2 medium tomatoes, 1 tablespoon of olive oil, 1 tablespoon of unsalted butter

Thursday

Meal 1: 2 slices of turkey bacon, 4 eggs, 226 grams of chocolate milk

Meal 2: 2 tablespoons mayonnaise, 1 stick of celery, 1/4 medium onion, 1 can of tuna, 3 leaves of lettuce

Meal 3: (after training) 2 scoops of recovery drink

Meal 4: 170 g steak, 8 cabbage cabbages, 1 tbsp olive oil

Meal 5: 1/2 scoop of whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries

Friday

Meal 1: 1 cup full-fat yogurt, 1/2 tablespoons whey protein, 2 tablespoons chopped walnuts, 1/4 cup raspberries

Meal 2: 2 cups baby spinach, 2 strawberries, 3 tablespoons chopped onion, 1/2 cup sliced ​​mushrooms, 198 grams skinless chicken breast, 1/3 tablespoon olive oil

Meal 3: 1/4 cup cheese, half a tangerine, 2 tablespoons chopped walnuts, 1/2 tablespoon whey protein

Meal 4: 200g steak, half a medium onion, 1 bell pepper, 1 tablespoon rapeseed oil

Saturday

Meal 1: 4 eggs, 3 egg whites, 1 cup sliced ​​mushrooms, 1/4 medium onion, 1 slice of cheese

Meal 2: 2 cups lettuce, half an avocado, 2 tablespoons salad dressing, 2 green onions, 200 grams skinless chicken breast, 1 tablespoon olive oil

Meal 3: (after training) 2 scoops of recovery drink

Meal 4: 200 grams of lean beef, half a medium tomato, half an onion, 1/4 cup cheese, half a cucumber, 2 tablespoons olive oil

Meal 5: 1/2 scoop of whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries

Sunday

Meal 1: 226 grams of chocolate milk, 1 and a half spoons of whey protein, 1/2 cup of coconut water, 2 tablespoons of instant coffee

Meal 2: 200 grams of beef tenderloin, half a cup of pineapple chunks, 2 cups of baby spinach, 1/3 tablespoon of olive oil

Meal 3: 1 cup broccoli, 200 grams skinless chicken breast, 1 cup cauliflower, 1/3 tablespoon unsalted butter, 2 tablespoons slivered almonds