Muscle building diet plan
Pick any one of the following. Our choices are often high in carbohydrate. Try and add in 20-30g of protein and some fibre.| Breakfast | Lunch | Evening Meal | Snacks |
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Poached eggs on wholemeal toast with avocado (2 eggs, 2 toast, 1 avocado ) 529 kcal| Carbs 42g | Protein 22g | Fat 28g |
Quinoa Nicoise (tuna with green beans) 395 kcal| Carbs 10g | Protein 54g | Fat 13g |
Seasoned Chicken with Mediterranean Vegetables and Cous Cous 448 kcal| Carbs 39g | Protein 57g | Fat 12g |
Large handful of mixed nuts, raisins and sultanas 40g 209 kcal| Carbs 14g | Protein 8g | Fat 13g |
|
Pineapple, banana and coconut smoothie (1 banana, cup of pineapple, 300ml coconut milk) 432 kcal| Carbs 40g | Protein 21g | Fat 24g |
Tuna Salad and a wholemeal pitta bread (150g tuna chunks, 1 pitta) 351 kcal| Carbs 31g | Protein 44g | Fat 2g |
Sesame seared tuna with butternut squash (204g Tuna fillet, 200g Butternut squash) 349 kcal| Carbs 27g | Protein 25g | Fat 1g |
Banana Protein Pancakes (1 small banana, 120g sweet potato, ½ serving of Progain – serves 4) 398 kcal| Carbs 52g | Protein 32g | Fat 6g |
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Omelette with tomato and cottage cheese (3 eggs) 341 kcal| Carbs 5g | Protein 33g | Fat 21g |
Smoked salmon and cream cheese bagel (strips of salmon, 1 sesame bagel ) 440 kcal| Carbs 63g | Protein 19g | Fat 15g |
Chicken and Prawn Paella (400g) 453 kcal| Carbs 74g | Protein 25g | Fat 5g |
Peanut butter & banana cracker 248 kcal| Carbs 9g | Protein 14g | Fat 17g |
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Porridge with Progain added (semi-skimmed milk, ½ serving of Progain) 445 kcal| Carbs 88g | Protein 42g | Fat 13g |
Chicken salad with in a wholemeal wrap (100g chicken) 391 kcal| Carbs 37g | Protein 38g | Fat 11g |
Salmon Steak with mixed vegetables and potatoes (100g salmon, 160g veg, 200g new potatoes) 452 kcal| Carbs 44g | Protein 35g | Fat 15g |
Protein Flapjacks (45g peanut butter, 50g oats) 275 kcal| Carbs 33g | Protein 15g | Fat 9g |
|
Scrambled eggs on Seeded toast (2 eggs, 2 Toast) 306 kcal| Carbs 23g | Protein 19g | Fat 14g |
Wholemeal pitta’s with chicken (2 pitta’s, 100g chicken) and mixed salad 410 kcal| Carbs 56g | Protein 37g | Fat 3g |
Chicken and peanut stir fry (100g Chicken, 160g stir fry veg, 100g egg noodles, 60g peanut sauce) 486 kcal| Carbs 42g | Protein 40g | Fat 17g |
Skimmed milk (300ml) with Progain (1/2 serving) 439 kcal| Carbs 57g | Protein 36g | Fat 5g |
Maximuscle Support
Pick any one of the following (to be used mid morning and/or mid afternoon, to aid recovery use immediately after exercise) could be used as snack alternatives
1. Progain shake 458 kcal| Carbs 55g | Protein 33g | Fat 8g
2. Maximuscle Protein Bars 190 kcal| Carbs 16g | Protein 20g | Fat 6g
Add a piece of fruit to your snack
Banana 116 kcal| Carbs 27g | Protein 4g | Fat 0g
Orange 62 kcal| Carbs 15g | Protein 1g | Fat 0g
Apple 95 kcal| Carbs 25g | Protein 1g | Fat 0g
Grapefruit (100g) 32 kcal| Carbs 8g | Protein 1g | Fat 0g
Pear 96 kcal| Carbs 26g | Protein 1g | Fat 0g
Example Day
Based on an individual below 80kg
| Breakfast | Mid Morning Snack | Lunch | Mid Afternoon Snack | Evening Meal | Evening Snack |
|
Pineapple, banana and coconut smoothie (1 banana, cup of pineapple, 300ml coconut milk) |
Protein Flapjacks (45g peanut butter, 50g oats) |
Wholemeal pitta’s with chicken (2 pitta’s, 100g chicken) and mixed salad |
Large handful of mixed nuts, raisins and sultanas 40g & Banana |
Salmon Steak with mixed vegetables and potatoes (100g salmon, 160g veg, 200g new potatoes) |
Total Calories 2363 kcal| Carbs 294g | Protein 157g | Fat 65g
For individuals over 80kg you should aim to for a diet consisting of at least
TOTAL Calories 3000 kcal| Carbs 450g | Protein 150g | Fat 67g pick the higher calorific choices from the meal planner to meet your required TDEI.
How Protein Will Help
Protein is an essential nutrient for individuals that want to improve their mass and size. To increase muscle mass, individuals should increase their protein requirement from 0.8g of protein per kg of body mass per day (g/kgBM/d) to 1.5-2 g/kgBM/d.
The Benefits Of Protein
1. MAINTENANCE – Protein supports the maintenance of muscle mass which is key when training.
2. GROWTH – Protein helps to support muscle growth.
