No matter when you are still exercising in life, diet is very important. For example, when exercising, matching the diet can make people better achieve their exercise goals. However, there are also many things to pay attention to in diet, such as muscle-building meals. How about the recipe? I'm sure someone knows about it. So, what is the muscle-building meal recipe for seven days a week? Let’s take a look below!
The first day
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: 226 grams of salmon, 8 asparagus shoots, 1 tablespoon of olive oil, 1/3 cup of raspberries, 170 grams of 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
The next day
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
The third day
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
3rdMeal: 1 and a half scoops 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
The fourth day
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: 170g steak, 8 cabbage cabbages, 1 tablespoon olive oil
Meal 5: 1/2 scoop of whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries
The fifth day
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 and a half tablespoons whey protein
Meal 4: 200g steak, half a medium onion, 1 bell pepper, 1 tablespoon rapeseed oil
The sixth day
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
The seventh day
Meal 1: 226 grams of chocolate milk, 1 and a half scoops of whey protein, half a 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
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