What is a suggested 7 day meal plan for muscle gain?
Day 1
- Breakfast: Oatmeal with fruit and nuts (300 calories)
- Lunch: Grilled chicken salad with quinoa (400 calories)
- Dinner: Salmon with roasted vegetables and brown rice (500 calories)
- Snacks: Apple with peanut butter (200 calories), Protein shake (250 calories)
Day 2
- Breakfast: Scrambled eggs with whole-wheat toast (350 calories)
- Lunch: Tuna sandwich on whole-wheat bread (450 calories)
- Dinner: Chicken stir-fry with brown rice (550 calories)
- Snacks: Banana with almond butter (250 calories), Greek yogurt (200 calories)
Day 3
- Breakfast: Protein pancakes with fruit (300 calories)
- Lunch: Leftover chicken stir-fry (450 calories)
- Dinner: Ground beef tacos with whole-wheat tortillas (500 calories)
- Snacks: Cottage cheese with fruit (250 calories), Protein bar (200 calories)
Day 4
- Breakfast: Oatmeal with protein powder and berries (350 calories)
- Lunch: Grilled chicken salad with quinoa (400 calories)
- Dinner: Lentil soup with whole-wheat bread (500 calories)
- Snacks: Apple with peanut butter (200 calories), Trail mix (250 calories)
Day 5
- Breakfast: Waffles with fruit and whipped cream (350 calories)
- Lunch: Leftover lentil soup (400 calories)
- Dinner: Pizza with whole-wheat crust and plenty of toppings (550 calories)
- Snacks: Popcorn (200 calories), Ice cream (250 calories)
Day 6
- Breakfast: Scrambled eggs with whole-wheat toast (350 calories)
- Lunch: Tuna sandwich on whole-wheat bread (450 calories)
- Dinner: Chicken stir-fry with brown rice (550 calories)
- Snacks: Banana with almond butter (250 calories), Protein bar (200 calories)
Day 7
- Breakfast: Pancakes with fruit and whipped cream (350 calories)
- Lunch: Leftover chicken stir-fry (450 calories)
- Dinner: Grilled salmon with roasted vegetables and quinoa (500 calories)
- Snacks: Apple with peanut butter (200 calories), Trail mix (250 calories)
FAQs:
- How many calories should I eat each day? Aim for 2,500-3,000 calories per day.
- What types of foods should I focus on? Lean protein, whole grains, fruits, and vegetables.
- How often should I eat? Eat every 3-4 hours to fuel your muscles.
- Should I drink protein shakes? Yes, protein shakes can be a convenient way to supplement your protein intake.
- How much sleep should I get? Aim for 7-9 hours of sleep per night to support muscle recovery.
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