Food For Muscle 3 (Muscle Meals)

Muscle Meals.

This plan shows you the kinds of foods you should be eating every day to add lean muscle mass.

Monday

Breakfast: 45g oats 300ml skimmed milk, ltsp honey and 25g whey protein.

Snack: 90g sardines on 2 slices of wholemeal toast. Orange juice.

Lunch: Medium jacket potato with tuna, baked beans and grated cheese.

Snack: Smoothie with 25g whey protein, 80g blueberries, 80g raspberries and 50g blueberries blended with   

             water

Dinner: 200g chicken and vegetable stir-fry with red and green peppers, sesame seeds and oil.

Snack: 120g low~fat yoghurt with strawberries.

Total Calories: 2.876

Tuesday

Breakfast: 2 slices of French toast made with  1 egg, 1 pint milk  and  2tsp cinnamon cinnamon and nutmeg.

Snack: 120g low-fat yoghurt with blueberries, honey and oats. 1 protein bar.

Lunch:  Turkey and cranberry sandwich on wholemeal bread. 1 pear.
Snack: Smoothie wtih 25g whey protein,  300ml skimmed milk, 100g strawberries, 1/2 banana and 1tsp
             flaxseed oil.
Dinner: 70g wholemeal pasta and 100g lean minced beef with potato sauce and a chopped onion.
Snack: 100g cottage cheese and pineapple.
Total Calories: 2.823

Wednesday
Breakfast: 4 scrambled egg  whites on 2 slices of  wholemeal toast.  1 grapefruit.
Snack:  Mixed nuts, raisins and cranberries.
Lunch:  Turkey and cheese salad sandwich on a wholemeal  roll. 1 pear.
Snack: Smoothie with 24g whey protein, 80g raspberries, 80g blueberries and 50g blackberries, blended
             with water.
Dinner: 2 chicken breast, diced and stir-fried with 1/2 onion, 1 red pepper and 1 clove of garlic, then
              sauteed in canned tomatoes and chicken stock. 70g basmati rice. 1 portion of steamed broccoli.
Snack: Smoothie with 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries,  1/2 banana.


Thursday
Breakfast: 2 slices of French toast made with 1 egg, 1 pint milk and 2tsp cinnamon and nutmeg.
Snack: 1 mashed banana on 2 slices of wholemeal toast. 1 protein bar.
Lunch: Turkey salad sandwich on wholemeal bread. 1 apple.
Snack: Mixed fruits, raisins and cranberries with cottage cheese.
Dinner: 1 grilled salmon fillet served with stir-fried pak choi, red peppers and almonds.
Snack: Smoothie with 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries, 1/2 banana.


Friday
Breakfast: Smoothie with 25g whey protein, 300ml skimmed milk, 100g strawberries, 1/2 banana and 1tsp
                   flaxseed oil.
Snack: 1 low fat yoghurt with blueberries, oats and  honey.
Lunch: Medium jacket potato with baked beans and cottage cheese.
Snack: 140g grilled chicken and beetroot.
Dinner: 120g tuna steak with stir-fried broccoli, green beans and spinach with sesame seeds and oil. 70g
              brown rice.
Snack: Smoothie with 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries, blended
             with water.
Total Calories: 2.910

                                                           Burger Fish Wholemeal
Saturday
Breakfast: 445g oats with 300ml skimmed milk, 1tsp of honey and 25g whey protein.
Snack: 1 mashed banana on 2 slices of wholemeal toast.
Lunch: Turkey and cheese salad sandwich on wholemeal bread. 1 apple.
Snack: 1 can of tuna with beetroot. 1 low-fat yoghurt.
Dinner: 120g fillet steak with medium jacket potato, grilled tomato and spinach.
Snack: Smoothie with 25g protein, 300ml skimmed milk, 100g strawberries, 1/2 banana and 1tsp flaxseed
             oil.
Total Calories: 2.976


Sunday
Breakfast: 3 scrambled eggs on 2 slices of wholemeal toast. 1 grapefuit. Orange juice.
Snack: 1 mashed banana with 2tbsp peanut butter on wholemeal toast.
Lunch: Medium jacket potato with baked beans and cottage cheese.
Snack: Smoothie with 25g protein, 80g raspberries, 80g blueberries and 50g blackberries, blended with
             water. 30g brazil nuts.
Dinner: Roast lamb with 100g new potatoes and mixed vegetables.
Snack: Smoothie wtih 25g whey protein,  300ml skimmed milk, 100g strawberries, 1/2 banana and 1tsp
             flaxseed oil.
Total Calories: 2.991