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Sustain and Rebuild: Food Plan to Support Muscle Maintenance

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Reach your Sustain & Rebuild goal with MaxiNutrition

Pick any one of the following from our food plan to help with rebuilding. 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 (2 eggs, 2 Toast)

369 kcal| Carbs 33g | Protein 20g | Fat 13g

Chicken salad within a wholemeal wrap (100g Chicken)

391 kcal | Carbs 37g | Protein 39g | Fat 11g

Sirloin steak with mushrooms and sweet potato (200g steak 140g sweet potato)

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

Porridge with Promax Added

334 kcal| Carbs 35g | Protein 32g | Fat 7g

Tuna Salad and a wholemeal pitta bread

351 kcal | Carbs 31g | Protein 44g | Fat 2g

Seasoned chicken with mediterranean vegetables and cous cous (140g chicken 200g veg 50g cous cous)

474 kcal| Carbs 35g | Protein 45g | Fat 15g

Cottage cheese on crisp bread crackers

162 kcal| Carbs 20g | Protein 16g | Fat 2g

Weetabix with a sprinkle of mixed seeds (3 Weetabix and semi-skimmed milk)

347 kcal| Carbs 40g | Protein 15g | Fat 16g

Three bean and red pepper soup (400g)

448 kcal | Carbs 58g | Protein 20g | Fat 13g

Chicken and prawn paella (400g)

453 kcal | Carbs 74g | Protein 25g | Fat 5g

Reduced fat peanut butter 30g on 2 multigrain crisp breads

250 kcal| Carbs 23g | Protein 8g | Fat 13g

Omelette With Tomato and Cottage Cheese (2 eggs)

273 kcal| Carbs 4g | Protein 27g | Fat 16g

Feta & cottage cheese salad with light balsamic vinegar

229 kcal | Carbs 11g | Protein 23g | Fat 8g

Chicken and peanut stir fry (100g chicken 160g egg noodles 60g peanut sauce)

486 kcal | Carbs 42g | Protein 40g | Fat 17g

Low fat yoghurt with Promax

241 kcal| Carbs 18g | Protein 29g | Fat 6g

Hard Boiled Eggs on Seeded Wholemeal Toast (2 eggs 2 toast)

432 kcal| Carbs 28g | Protein 28g | Fat 20g

Wholemeal pitta's with chicken and mixed salad (2 pitta's 100g chicken)

410 kcal | Carbs 56g | Protein 37g | Fat 3g

Salmon Steak with mixed vegetables and potatoes

452 kcal| Carbs 44g | Protein 35g | Fat 15g

Skimmed milk (300ml)

210 kcal| Carbs 30g | Protein 20g | Fat 1g

MaxiNutrition Support

Pick any one of the following, up to 2 per day (to be used mid morning and/or mid afternoon, to aid recovery use immediately after exercise) could be used as snack alternatives.

Promax shake 118 kcal| Carbs 2g | Protein 23g | Fat 2g

Promax Bar 207 kcal| Carbs 20g | Protein 21g | Fat 6g

Promax Milk milk (Ready to drink) 193 kcal | Carbs 17g | Protein 20g | Fat 1g

Add at least 1 piece of fruit per day

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

Breakfast Mid Morning Snack Lunch Mid Afternoon Snack Evening Meal Evening Snack

Poached eggs on wholemeal toast (2 eggs, 2 Toast)

Promax Bar

Three bean and red pepper soup (400g)

Large handful of mixed nuts, raisins and sultanas

Chicken and prawn paella (400g)

Low fat yoghurt with Promax

Total Calories 2234 kcal| Carbs 293g | Protein 129g | Fat 56g

For individuals over 80kg you should aim to for a diet consisting of at least

Total Calories 2500 kcal| Carbs 378g | Protein 126g | Fat 56g

How Will Protein Help

Protein is an essential nutrient for those looking for a lean muscle. For muscle maintenance, individuals should increase their protein requirement from 0.8g of protein per kg of body mass per day (g/kgBM/d) to 1-2 g/kgBM/d. Through foods and protein supplements, you can achieve this fairly easily.

The Benefits Of Protein

1. BUILD – Protein helps the development of lean muscle tissue.

2. RETENTION – Protein supports the maintenance of muscle tissue which is key when on a calorie restricted diet.

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