If you want to build muscle through exercise, you should actually pay more attention to your diet, because diet is closely related to our muscle growth rate. Therefore, although you need to do some exercises that are beneficial to muscle growth during exercise, the same Also take in enough nutrients. So do you know which recipes are more suitable for building muscle? Next, let’s take a look at the muscle-building meal recipes, seven days a week. If you are interested, please continue reading!
1. Monday
First of all, we can eat whole-wheat bread and milk for breakfast, and the lunch options are richer. You can choose tomatoes, eggs, enoki mushroom soup, and rice, but it is best to eat foods with high protein content. Dinner can be simpler and use yogurt with some simple whole grains, such as purple sweet potatoes. After dinner, you can eat some muscle-building powder.
2. Tuesday
For breakfast, we can choose sugar-free oats and white flour steamed buns. For lunch, eating steak is actually very suitable, because during exercise, the body needs protein very much, and the protein content in steak is as high as 30%, and the fat content is as high as 30%. The content is also relatively low. You can eat some fresh vegetables for dinner to go with porridge or whole grains.
3. Wednesday
Breakfast can be a little simpler, such as two hard-boiled eggs and a glass of milk. For lunch, you can choose rice and chicken breast with some fresh vegetables. For dinner, you can choose corn, because corn is rich in dietary fiber. Fiber can promote absorption and digestion, so that the protein you eat today can be quickly absorbed, and it can also make your muscle-building effect more obvious.
4. Thursday
For breakfast, you can still choose milk to match your favorite food, preferably one with a relatively high protein content. Then you can eat an avocado an hour after breakfast. The protein content of avocado is also very high. Available at lunchShrimp sliders with cabbage, shrimp sliders contain relatively high protein. For dinner, you can choose macaroni with some side dishes with higher protein content.
5. Friday
For breakfast, you can eat two rolls with milk, because our body also needs to consume more carbohydrates during the process of building muscle. For lunch, you can choose noodles or dumplings, and you can eat more with fish and tofu. In addition, there is unlimited fresh vegetables, so you can eat more. For dinner, we can eat seafood, which also has a relatively high protein content.
6. Saturday
For breakfast, you can choose eggs and milk with a banana. For lunch, you can have braised beef or chicken with rice and noodles. In the evening, you can eat macaroni. For dinner, you can choose broccoli, because broccoli is also a vegetable with a very high protein content. In addition, mushroom soup can also be paired with it.
7. Sunday
For breakfast, we can still choose simple vegetables with milk. For lunch, we can choose mushrooms with broccoli, beef and fish, and we can choose dumplings or rice as the staple food. For dinner, you are relatively free. You can choose rice or noodles, and the accompanying side dishes are best based on carbohydrate and protein content.
The diet combinations mentioned in the article are actually very beneficial to building muscle. While meeting the needs of the body, everyone should also pay attention to nutrition and balance.
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