Tighten the Sleeve and Loosen the Jean with this Meal Plan
By , Onlymyhealth editorial team
- Eggs, cheese, milk, cottage cheese, coffee are great breakfast options.
- Choose from spinach, broccoli, onions, carrots, chicken for lunch.
- Fish, beef, pork, turkey, eggs, milk, and cheese work well as dinner options.
- Keep snacking on protein bars, string cheese and bananas in between meals.
Most of us find ourselves at the cross-roads when we don’t know how to gain muscle and burn fat simultaneously. Most experts will tell you that you must choose between the two in order to reach optimum success and that attempting both at the same time is unproductive.
When your goal is to slash fat and build muscle as fast as possible, however, accounting for every calorie at once can condense these two phases into one superefficient “clean bulking” phase, enabling you to build muscle and burn fat simultaneously, and ultimately emerge with your best body ever.
We bring for you a meal plan that includes high-quality protein and a moderate amount of carbs that together burn fat and spur the growth of new muscle.
Breakfast- Black Coffee
Black coffee contains only four calories. It causes one’s metabolism rate to increase given its thermogenic benefits- according to a study published in the journal Annals of Nutrition and Metabolism. You can make your coffee the way you like; we like the French press.
If you can’t live without eating anything for a few hours after waking up, take ¼ cup of nuts or a serving of fresh fruits or 4 eggs or 2 tbsp natural peanut butter.
Breakfast options- Do not sulk for the reason that you can’t have the same breakfast daily. I will provide you with an array of options to choose from throughout the week. You can go include Eggs, cheese, milk, cottage cheese, turkey bacon, turkey breakfast sausage, Greek yogurt, chicken, fish, beef, oatmeal, whole wheat bagel, whole grain cereal, banana, apple, orange, etc.
Lunch- Salmon and Avocado
You wouldn’t believe salmon’s power to deliver the amount of protein needed for a healthy body. Eight ounces of salmon provides 45 grams of muscle-building protein along with omega-3 fatty acids that reduce inflammation to speed recovery.
Rub salmon with oil, sprinkle salt and pepper to taste, and broil for 5 minutes each side. Cut avocado in half and serve. This meal will give you 483 calories; 47g protein; 9g carbs; 29g fat and 7g fibre.
Lunch/ Dinner Options- Chicken, fish, beef, pork, turkey, eggs, milk, cheese, Brown rice, quinoa, wild rice, potatoes, sweet potatoes, multi grain bread and tortillas (wraps), Spinach, broccoli, onions, carrots, egg plant, cucumbers, asparagus, tomatoes (technically a fruit), Brussels sprouts, squash, and bell peppers.
Dinner- Beef and Potatoes
Cube 5 large potatoes or sweet potatoes. Lightly toss in olive oil and your favourite seasoning. Place on baking pan, and cook until tender. While potatoes are cooking, place 1-2 pounds of ground beef (or turkey) in a skillet, season with salt and pepper to taste, and cook. Combine cubed potatoes and ground beef and place into 5 bowls. Don’t forget to season – add in salsa, sour cream or low cal gravy.
This meal will provide 222 calories, 40% fat, 35% carbs, and 25% protein.
Apart from above mentioned full meals, a person looking for building muscles along with shedding kilos, also needs to snack in between.
Snack 1 – String cheese and a banana. Each piece of string cheese has approximately 6-7 grams of protein, and only 60 to 70 calories (low fat string cheese is often 60 calories).
Snack 2 – Protein bars or meal replacements. Keep a stash of protein bars at work, in your car, or in your gym bag or purse. You never know when life will interrupt, and force you to eat on the go.
Snack 3 – Greek yogurt and almonds. Toss in your cooler, and go! One container of Greek yogurt contains 15 grams of protein, and one ounce of almonds contains 6 grams of protein.
The meal plan provided above suffices for both fat loss and muscle gain. Please keep in mind that though these examples focus on a certain number of calories above or below your Daily Calorie Maintenance Level (DCML), this does not always indicate that effective or consistent results will follow. It is up to you to monitor your weight, and make small calorie changes as needed.
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