Healthy Meal Plans
Lunch:
complex carbs
no white bread or sugar
Chicken / Fish (cod, salmon) / Turkey / Steak (limited)
½ cup of rice / baked potato (with low fat butter or sour cream)
½ cup of veggies of choice
½ cup of fruit or low sugar yogurt
1tsp almond or peanut butter (2tsp for gainers)
cinnamon is great
Snacks:
Popcorn, Rice Cakes with almond butter, peanut butter, or honey
Cinnamon applesauce or regular
Cottage cheese with strawberries, blueberries, or rasberries or honey
Protein Shake with fruit and berries
Yogurt with banana, strawberries, (other fruits of choice) etc.
Salads – Add to your meal of choice
Chicken, Fish, Salmon, Turkey, Beef
Low or fat free dressing, easy on the cheese, (use vegan cheese)
Dinner:
Chicken, Fish, Salmon, Turkey, Beef (1 portion)
Steak once a week (it digests slow)
1 cup of broccoli
1 small – medium baked sweet potato
1 cup of fruit
1 tsp almond / peanut butter
Vegan Lunch:
1. Daves Killer Bagel with Peanut butter, bananas or strawberries on top
Baked potato with Amy’s chili, with vegan cheese and vegan sour cream on top
2. ½ onion ½ bell pepper, 2 jars of marinara of choice, 1 box high protein noodles
3. Veggie burger, beans, 100 calorie buns, and vegetables on the side
Vegan Dinner:
1. 2 tostada shells, refried beans, vegan cheese, shredded lettuce, salsa
2. High protein oatmeal, banana, cinnamon Peanut Butter 2tsp, honey, hummus, carrot, pepper, cucumber
Vegan Snacks:
1. Protein bar and piece of fruit
2. Vegan protein powder, strawberry, banana, pineapple, dairy free milk.
Healthy Food Choices
Meats and Proteins
Egg Whites
Chicken Breast
Tuna Steak
Whey Protein
Lean Cottage Cheese
5% Mince
Seitan
Gammon Steak (trimmed)
Not so Lean
Chicken Drumsticks
Tofu
Salmon
Protein Bars
Fatty
Pork Sausages
Fried Chicken
Streaky Bacon
Brazil Nuts
Carbohydrates are the human body’s preferred energy source. It is mostly because they can be digested faster than protein and fat. Plus, they give the brain and muscles the energy they need to function properly. According to the USDA, carbohydrates should make up 45% to 65% of your daily calories. For instance, if you consume 2,000 calories every day, about 900 to 1300 of them should come from eating carbs. Generally, there are two types of carbohydrates. The first one is called simple carbohydrates. Also knows as simple sugars, they are broken down quickly by the human body. They have only one or two sugar molecules. Examples include honey, table sugar, and milk.
Complex Carbohydrates on the other hand, are more nutrient-dense. They take longer for your body to digest, helping fill you up. Also, unlike simple carbs, they don’t cause spikes in blood sugar levels. Whole grains, beans, fruits, and vegetables all contain complex carbohydrates. Also, most foods with complex carbs are rich in dietary fiber and low in added sugar, making them a much healthier choice.
Bananas are a good source of healthy carbs. therefore, when consumed in the right way, they can help you gain weight and muscle mass.
Chicken breast is a rich source of lean protein, which helps you gain good calories. It is not only nutritious but also boosts muscle mass.
are one of the healthiest muscle-building foods you can add to your diet. They provide you with a combination of good proteins and healthy fats.
contain complex carbohydrates and seeds, which can promote weight gain. It is highly nutritious and great for your overall well being.
Nuts contain polyunsaturated fats that add healthy calories to your diet. Just tow handfuls per day with a meal or as a snack can quickly add hundreds of calories.
Potatoes and other root vegetables are sources of carbs and complex sugar. Not only do they help you gain weight, but also increase your muscle glycogen stores.
Salmons and other fatty fishes are excellent sources of protein and important healthy fats. It will not only help you gain weight but also build your muscles.
1. 1 1/2 cup of Oikos PRO high protein yogurt
2. 1 banana chopped or (strawberries)
3. 1 tsp of honey
4. Few sprinkles of cinnamon
Nutrition Total = 35g protein, 33g carbs, 6g fat
Red Meat contains both leucine and creatine- nutrients that play a significant role in boosting muscle mass.
Supplements
