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
