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.
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