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Muscle Building Diet

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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

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

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

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

MaxiNutrition 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. Progain Flapjack flapjack 324 kcal| Carbs 45g | Protein 23g | Fat 7g

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)

Skimmed milk (300ml) with Progain (30g serving)

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.

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