Four options a day with essential nutrients to supplement your workouts.
People who want to build muscle mass should follow programs that include both exercise and nutrition. These two aspects are enhanced and produce better results if they are specifically designed for this purpose. That’s why this menu is ideal for people looking to build muscle mass.
A healthy flourless menu rich in fruits and vegetables for seven days
To increase muscle mass, you need to pay attention to some key aspects of your diet. High quality proteins such as eggs should be one of the most important nutrients in our diet. Complex carbohydrates and healthy fats are also beneficial.
Some of the favorite foods in this type of diet include lean meats, fish, dairy products, whole grain products, and seeds and nuts. Soy derivatives are also a great source of nutrients for gaining muscle mass.
Seven day menu for gaining muscle mass
This menu includes four main meals per day. Aiming to ensure the intake of the above nutrients. Portions can be adjusted according to each person’s appetite and calorie and nutrient needs, always under the supervision of a professional.
Day 1
Breakfast:
– An omelet of 3 egg whites and 1 whole egg
– 2 whole wheat bread toast with avocado.
– 1 cup of skim milk or plant-based beverage.
– 1 banana.
Lunch:
– 1 grilled chicken breast.
– 1 serving of brown rice.
– Spinach, tomato and carrot salad with olive oil.
– 1 orange.
Snack:
– 1 natural yogurt with oatmeal and a handful of almonds.
– 1 fruit (apple or pear).
Dinner:
– Omelet of 4 egg whites and 1 whole egg with spinach.
– Pumpkin puree.
– Arugula and tomato salad.
– 1 glass of water or tea.
Day 2
Breakfast:
– Smoothie with skim milk, oatmeal, banana and a tablespoon of peanut butter.
– 1 toast of whole wheat bread with low-fat cheese.
Lunch:
– Lean beef steak (gammon or bone-in).
– Quinoa or boiled potatoes.
– Broccoli, tomato and cucumber salad.
– 1 fruit (kiwi or tangerine).
Snack:
– Protein shake with banana.
– 1 handful of walnuts.
Dinner:
– Fried hake.
– Baked sweet potato with rosemary.
– Salad of lettuce leaves and avocado.
Day 3
Breakfast:
– 2 whole wheat bread toast with low-fat cheese and sugar-free jam.
– Scrambled eggs with 3 egg whites.
– 1 glass of milk or vegetable drink.
Lunch:
– Baked chicken.
– Brown rice.
– Salad of carrots, boiled eggs and cabbage.
– 1 fruit (pear or peach).
Snack:
– Greek yogurt with granola and red berries.
Dinner:
– Omelet with tuna and spinach.
– Steamed zucchini.
– 1 slice of whole wheat bread.
Day 4
Breakfast:
– Oatmeal cooked in milk with apple slices.
– 1 hard-boiled egg.
– 1 handful of walnuts.
Lunch:
– Top quality grilled chicken.
– Whole grain noodles with broccoli and tomato sauce.
– 1 fruit (orange or apple).
Snack:
– Banana, oatmeal and skim milk smoothie.
-1 whole wheat bread toast with low-fat cheese.
Dinner:
– Tuna and onion tart (made from whole-grain dough).
– Arugula and avocado salad.
Day 5
Breakfast:
– 1 whole wheat bread toast with avocado and 1 fried egg.
– 1 cup of skim milk or plant-based beverage.
– 1 fruit (banana or peach).
Lunch:
– Roast beef Milanese-style.
– Mashed yams.
– Beet and egg salad.
Snack:
– Natural yogurt with oats and chia seeds.
– 1 handful of almonds.
Dinner:
– Scrambled eggs with 3 egg whites and 1 whole egg with mushrooms.
– Baked pumpkin.
– 1 fruit (pear or kiwi).
Day 6
Breakfast:
– Smoothie of skim milk, oatmeal and strawberries.
– 2 whole wheat bread toasts with low-fat cheese.
Lunch:
– Roast (lean part, such as pasina or loin).
– Salad of lettuce, tomatoes and carrots.
– 1 baked potato.
– 1 fruit (orange or tangerine).
Snack:
– Banana and oatmeal smoothie.
– 1 handful of walnuts.
Dinner:
– Grilled hake fillet.
– Pumpkin puree.
– Green salad with olive oil.
Day 7
Breakfast:
– Oatmeal cooked in milk with banana slices.
– 1 whole wheat bread toast with avocado.
Lunch:
– Grilled chicken.
– Quinoa, broccoli and carrot salad.
– Baked sweet potato.
– 1 fruit (kiwi or pear).
Snack:
– Greek yogurt with red berries.
– 1 handful of almonds.
Dinner:
– Spinach and tuna omelet.
– Arugula, tomato and avocado salad.
– 1 glass of water or tea.
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