When we go to the gym to exercise, it is best to make some meal plans in advance, so that we will not be late to eat or eat randomly after exercising. Eating indiscriminately like this is likely to result in consuming a lot of calories. So today we will introduce a muscle-building diet plan for the gym, let’s check it out together!
Recommended diet for building muscle in the gym in one week:
Monday
Breakfast: a piece of oatmeal sliced toast, a cup of low-fat milk, a fried egg with less oil
Lunch: half a bowl of rice, tofu and vegetable soup, a portion of diced beef in black bean sauce
Afternoon tea, low-sugar yogurt, pineapple
Night Pan-fried salmon and black vinegar vegetable salad
Tuesday
Breakfast: a whole boiled egg and a small bowl of oats
Morning tea, one apple
Lunch: One cornmeal pancake, fried chicken breast with shredded potatoes
Dinner: a large bowl of seasoned Chinese cabbage, grilled/fried steak 100g
Wednesday
Breakfast: a bowl of egg custard and a piece of whole wheat sliced toast
Lunch Spicy Hotpot, Tofu, Fish Fillets, Potato Chips
Night: Boiled vegetables in boiled water
Thursday
Breakfast: One corn on the cob and one cup of milk
Lunch Beef soba noodles (less oil!)
Afternoon tea, one orange and braised dried tofu
Dinner: Eggs mixed with avocado and a piece of whole wheat sliced toast
Friday
Breakfast: a bowl of milk oatmeal and half a sweet potato
Morning tea grapefruit and dried cranberries
Lunch Beef Burger (without cheese)
Dinner Black rice porridge (without sugar), scrambled eggs with tomatoes and peas
Saturday
After sleeping in, get up and have lunch
Brunch: Sugar-free low-fat milk coffee, one fried egg, 200g steak
Afternoon tea dragon fruit, ice cream (once every three weeks)
Dinner Chicken Breast Soba Noodles Roasted Kidney Beans with Broccoli
Sunday
Breakfast: Mung bean and millet porridge, oatmeal omelet
How to eat when you go back to your parents' house for lunch or have a dinner party with friends (only eat beef and fish, stir-fry and wash with water before eating). The most important thing is to eat slowly and in small amounts. After eating for a while, you will naturally feel full. ! 7 minutes full)
In the evening, add seasoned mashed potatoes, boiled Chinese cabbage and a glass of milk.