The five following meals have one thing in common – They are perfectly balanced. They have no unnecessary calories and are ideal for building your pure muscle mass (assuming that you are exercising regularly), burning excess fat and they are also generally healthy meals. If you don’t know what to eat for breakfast, lunch or dinner, keep reading on and you’ll find out. Although you might need to slightly adjust the quantity of the meals according to your specific goals and body type, these meals are universal for anyone that wants to keep track of his or hers calories input.
Nutritional value of foods chart
The perfect breakfast
- 4-6 egg whites with 2 full eggs
- 70 grams oat flakes
- 1 banana
525 calories, 38 grams of protein, 59 grams of carbohydrates, 15 grams of fat
Why? Eggs are the basis of every fitness meal plan because they offer quick absorption of proteins in the morning to begin muscle growth. The oat flakes contain complex carbohydrates and the banana has fructose and potassium which help with the glycogen forming in the liver and muscles in order to minimize muscle degradation.
Advice if you are trying to increase your muscle mass: use the nutritional value of foods chart. Instead of water, use 400 ml low fat mil to prepare the oat flakes. That will add another 16 grams of protein, 24 grams of carbohydrates and 4 grams of fat.
Advice if you are trying to lower your excess body fat: Consume only the egg whites to keep the calories intake to the minimum and eat strawberries instead of a banana to knock 50 more calories off this meal.
The perfect lunch
- 200-250 grams veal meat
- 100-120 grams wholewheat pasta
- a portion 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 compare to veal meat – it has natural creatin, all useful amino-acids and the whole specter of vitamin B; it contains large quantity of iron which helps with energy production. The pasta contains carbohydrates which are essential for energy and the broccoli contains components that control body fat.
Advice if you are trying to increase your muscle mass: Choose veal meat which is not too “clean”, one that naturally contains more fat. Excess fat will help by keeping the glycogen and muscle mass from spending, which results in gaining muscle mass.
Advice if you are trying to lower your excess body fat: Lower the consumption of carbohydrates during lunch. Eat 50 grams less pasta but double the consumption of broccoli. Broccoli contains less calories and it’s rich on plant fiber which will help you control your appetite and have better control over the calories intake.
The perfect dinner
- 1 piece chicken steak
- 1 piece sweet potato
- 1 portion of golden mix
603 calories, 69 grams of protein, 61 grams of carbohydrates, 7 grams of fat
Why? The combination of carbohydrates and protein in this meal increases the insulin levels in your blood which creates a perfect environment for muscle growth. The sweet potato digests slowly enabling the environment to last longer and the source of protein which is low on fat (the chicken steak) helps with keeping the body fat in check.
Advice if you are trying to increase your muscle mass: Add one cup of milk and olive oil on the chicken steak for extra protein and essential fat for optimal muscle growth.
Advice if you are trying to lower your excess body fat: Consume half of the sweet potato portion and switch the golden mix with lettuce or cabbage to lower the calories intake.
The perfect meal after your workout
- Whey protein shake (2 doses mixed with water)
- 1 portion of rice with raisins
549 calories, 45 grams of protein, 91 grams of carbohydrates, 2 grams of fat
Why? Recovery and muscle growth. Fast absorbing source of protein and carbohydrates start the process of building muscle. Whey protein is an excellent source of amino-acids and the rice and raisins mix offers both slow and fast carbohydrates which help with muscle recovery.
Advice if you are trying to increase your muscle mass: Increase the portion of rice for extra carbohydrates.
Advice if you are trying to lower your excess body fat: Consume half of the portion of rice and raisins.
The perfect snack
- 2 pieces of whole wheat 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? It has a very balanced combination of proteins, carbohydrates and fat which is ideal for building muscle mass.
Advice if you are trying to increase your muscle mass: Drink a cup of milk and eat a piece of fruit if you have fast metabolism.
Advice if you are trying to lower your excess body fat: Use bread that contains less carbohydrates.