The next 5 meals have one thing in common – They are perfect, they do not contain unnecessary calories and are ideal for increasing the pure muscle mass (assuming you are training regularly), melting excess fat and generally healthy meals.
Do not know what to eat for breakfast? Lunch? Dinner? All listed above? Now you will find out.
Although you may need to change the ratio of the amount of food to your goal and type of body, these meals are universal for anyone who wants to keep an eye on their nutritional and caloric intake. Enjoy.
THE PERFECT BREAKFAST
- 4-6 egg whites with 2 whole eggs
- 70 grams of oat flakes
- 1 banana
525 calories, 38 grams of protein, 59 grams of carbohydrates, 15 grams of fat
Why? Eggs, the basis of each fitness plan for nutrition, offer rapid absorption for the start of the muscle growth process.
Oat flakes provide complex carbohydrates and the banana contains fructose and potassium, which help glycogen forming in the liver and minimize muscle breakdown.
Tip for those who have a problem with gaining muscle mass: Instead of water, use 400 ml of low-fat milk to prepare oatmeal flakes. It adds 16 grams of protein, 24 grams of carbohydrates and 4 grams of fat.
Tip for those who want to reduce excess body fat: Consume only egg whites to reduce the calorie intake and use strawberries instead of a banana to “save” an additional 50 calories.
THE PERFECT LUNCH
- 200-250 grams of veal
- 100-120 grams of integral pasta
- One serving of broccoli
700 calories, 60 grams of protein, 83 grams of carbohydrates, 13 grams of fat
Why? When it comes to building muscle mass, nothing can be compared to veal – it naturally contains creatine, all the necessary amino acids and the full range of B vitamins; it also contains a large amount of iron to help with the production of energy.
Pasta provides carbohydrates which are essential for obtaining energy and broccoli contains ingredients that help control body fat.
Tip for those who have a problem with gaining muscle mass: Choose veal that is not so “clean”, that is, it naturally contains more fat. Extra fats help protect glycogen and muscle mass from spending in order to gain greater muscle mass.
Tip for those who want to reduce excess body fat: Eat only 50 grams of pasta, but consume twice as much broccoli – it contains little calories and is rich in fibrides, in order to control hunger and have better control over calories.
THE PERFECT DINNER
- 1 piece of chicken
- 1 piece (good) potato
- 1 serving of peas and carrots
603 calories, 69 grams of protein, 61 grams of carbohydrates, 7 grams of fat
Why? The combination of carbohydrates and protein in a colored meal increases insulin in the blood, creating a hormonal environment ideal for muscle growth. The sweet potato is decomposed slowly and the source of low-fat protein (chicken steak) helps maintain body fat.
Tip for those who have a problem with gaining muscle mass: Add 1 cup of milk and add olive oil to the chicken steak for additional proteins and essential fat for optimum muscle growth.
Tip for those who want to reduce excess body fat: Eat half of a serving of potato and replace the other half with lettuce or cabbage for less calories.
THE PERFECT MEAL FOR AFTER A WORKOUT
- Whey protein shake (2 doses mixed with water)
- 1 serving of rice with raisins
549 calories, 45 grams of protein, 91 grams of carbohydrates, 2 grams of fat
Why? Recovery and muscle growth. A fast-absorbing source of protein and fast carbohydrates are starting the building process.
Whey protein is a great source of amino acids and the rice and raisin mixture offers a blend of fast and slow carbohydrates that help with muscle recovery.
Tip for those who have a problem with gaining muscle mass: Increase the serving of rice for additional carbohydrates.
Tip for those who want to reduce the excess body fat: Eat half of a serving rice and raisins.
THE PERFECT SNACK
- 2 pieces of integral bread
- Low-fat cottage cheese
- 2-3 pieces of smoked chicken steak
316 calories, 36 grams of protein, 34 grams of carbohydrates, 4 grams of fat
Why? Practicality. A balanced combination of protein, carbohydrates and fat in the sandwich is ideal for building muscle mass.
Tip for those who have a problem with gaining muscle mass: Add 1 cup of milk and 1 piece of fruit if you have faster metabolism than regular.
Tip for those who want to reduce the excess body fat: Use bread that has lower carbohydrate content.