Nutrition for Muscle Growth and Strengthening:7-Day Indicative Plan
Proper nutrition plays just an important role in increasing muscle mass. Here you will find a 7-days nutrition plan that will give you an idea of what you need to eat in order…
Proper nutrition plays just an important role in increasing muscle mass. Here you will find a 7-days nutrition plan that will give you an idea of what you need to eat in order to achieve muscle growth and strengthening.
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Nutrition for Muscle Growth and Strengthening
DAY 1
Breakfast: 1 glass of milk, 1 boiled egg, and toast bread with 2 slices of light cheese
Snack: 1 protein bar and 10-12 almonds.
Lunch: 370 gr. spaghetti with 3 tbsp. minced meat and 2 tbsp. grated cheese and 1 bowl of salad with 1 tbsp. olive oil
Afternoon: 1 yogurt 2% fat with 1 tbsp. honey and 2 tbsp. cereals
Dinner: 200 gr. tuna, 1 bowl of salad with 1 tbsp. olive oil and 2 rusks
DAY 2
Breakfast: 1 glass of milk, omelet with 2 eggs, 2-3 tbsp. oatmeal and 1 slice of light cheese and 2 slices of toast bread
Snack: 1 apple and 2 toasts with 2 slices of light cheese and 10-12 almonds
Lunch: 170 gr. grilled chicken with 5-6 tbsp. boiled rice and 1 bowl of salad with 1 tbsp. olive oil
Afternoon: 1 smoothie with milk 0-1.5% fat, 1 banana, and 1 tbsp. honey
Dinner: 180 gr. grilled chicken, 1 bowl of salad with 1 tbsp. oil and 3 rusks
DAY 3
Breakfast: 1 glass of milk with 5 tbsp. cereals, 7-8 almonds or cashews, 1 tbsp. honey and 1 apple
Snack: 1 toast with 2 slices of light cheese and 1 apple
Lunch: 400 gr. lentils with olive oil, 50 gr. cottage cheese, 2-3 rusks, and 1 bowl of salad with 1 tbsp. olive oil
Afternoon: 3 breadsticks and 2 slices of light cheese
Dinner: 2 boiled eggs and 1 Arabic pie with 2 slices of cheese, tomato, and 1 cucumber
DAY 4
Breakfast: 1 glass of milk and 2 slices of bread with 2 slices of turkey and 1 slice of light cheese
Snack·: 1 protein bar and 10-12 almonds or cashews
Lunch: 180 gr. burgers with 6-7 pieces of potatoes with 1 tbsp. olive oil and 1 bowl of salad with 1 tbsp. olive oil
Afternoon: 1 smoothie with milk 0-1.5% fat, 1 banana, and 1 tbsp. honey
Dinner: 200 gr. canned tuna,1 bowl of salad with 1 tbsp. olive oil and 2 rusks
DAY 5
Breakfast: 1 glass of milk with 5 tbsp. cereals, 7-8 almonds or cashews, 1 tbsp. honey and 1 apple
Snack: 1 protein bar and 10-12 almonds or cashews
Lunch: 200 gr. salmon with potato salad (230 gr. potato, zucchini, and carrot with 1 tbsp. olive oil) and 3 rusks
Afternoon: 15 almonds and 1 cereal bar
Dinner: 1 Arabic pie with 2 slices of cheese, cherry tomatoes, 1 cucumber, and 1 glass of milk 0-1.5% fat
DAY 6
Breakfast: 1 glass of milk with 5 tbsp. cereals, 7-8 almonds or cashews, 1 tbsp. honey and 1 apple
Snack toast bread with 2 slices of light cheese and 1 apple
Lunch: 550 gr. peas with 60 gr. potato and1 tbsp. olive oil, 50 gr. feta, 2 rusks, and 1 bowl of salad with 1 tbsp. olive oil
Afternoon: 3 breadsticks and 2 slices of light cheese
Dinner: 2 boiled eggs and 1 Arabic pie with 2 slices of cheese, tomato, and 1 cucumber
DAY 7
Breakfast: 1 glass of milk with 5 tbsp. cereals, 7-8 almonds or cashews, 1 tbsp. honey and 1 apple
Snack: 1 protein bar and 10-12 almonds or cashews
Lunch: Omelet, fried in 1 tbsp. olive oil, with 2 eggs and 2 egg whites with 1 slice of light cheese, 1 slice of turkey, 3 rusks, and 1 bowl of salad with 1 tbsp. olive oil
Afternoon: 1 yogurt 2% fat with 1 tbsp. honey and 4 tbsp. cereals
Dinner: 200 gr. canned tuna,1 bowl of salad with 1 tbsp. olive oil and 2-3 rusks
ClenXDV Bodybuilding and Muscle Growth at HGH.com
