Muscle-building meal recipe three meals a day for men

★ Posted on 12-14,2024

We all know that regular fitness is helpful for us. When we exercise, in addition to fitness exercises, diet is also very important. Of course, diet is beneficial to fitness. So how do men eat muscle-building meals? , I believe some people still understand. So, how about a men’s muscle-building meal recipe with three meals a day? Let’s take a look.

Apple

Monday

Breakfast: one apple, a bowl of soy milk, two slices of whole wheat bread, one egg, and two egg whites.

Chinese food: Fermented fermented water spinach, preserved egg mixed with tofu, steamed sea bass, half a bowl of rice.

Dinner: Vegetarian stir-fried courgette, braised winter melon with dried shrimp, minced garlic shrimp, and a small bowl of red bean porridge.

Tuesday

Breakfast: 1 cup full-fat yogurt, 1/2 scoop of whey protein, 2 tablespoons chopped walnuts, 1/4 cup raspberries.

Lunch: 2 cups baby spinach, 2 strawberries, 3 tablespoons chopped onion, 1/2 cup sliced ​​mushrooms, 198 grams skinless chicken breast, 1/3 tablespoon olive oil.

Dinner: 1/4 cup cheese, half a tangerine, 2 tablespoons chopped walnuts, 1/2 tablespoons whey protein.

Wednesday

Breakfast: one orange, two steamed egg custards, and one steamed bun.

Lunch food: cold broccoli, four braised Wuchang fish, diced green pepper and winter bamboo shoots, and a bowl of rice.

Dinner: salad with green bamboo shoots, mapo tofu, two chicken legs, and a bowl of millet porridge.

Thursday

Breakfast: One apple, one cup of milk, 2 slices of whole wheat bread, and 1 egg.

Lunch food: Stir-fried green peppers with tofu skin, shredded chicken mixed with cucumbers, stir-fried rapeseed with shiitake mushrooms.

Dinner: Beef with garlic paste, stir-fried bitter gourd with chili, green vegetable, shredded pork and vermicelli soup.

Friday

Breakfast: 2 slices of bacon, 4 eggs, half a medium bell pepper, 1/4 medium onion, 1 slice of cheese.

Lunch: half a medium tomato, 2 tablespoons pine nuts, 1/4 medium onion, 1 tablespoon olive oil.

Dinner: 226g salmon, 8 asparagus shoots, 1 tablespoon olive oil, 1/3 cup raspberries, 170g skinless chicken breast, half a cucumber.

Saturday

Breakfast: One steamed waxy corn, 2 poached eggs, and a glass of milk.

Chinese food: tomato beef noodles, cold kelp and carrot shreds.

Dinner: Bean sprouts and crucian carp soup (eat the whole thing), vegetarian fried loofah, and 1 piece of roasted sweet potato.

Sunday

Breakfast: 4 eggs, 3 egg whites, 1 cup broccoli, 1 tablespoon olive oil, 1/4 cup cheese.

Lunch: 1/2 cup peas, 1/2 cup carrots, 3 chicken thighs, 2 tablespoons cheese, 1 tablespoon canola oil.

Dinner: 1 and a half tablespoons of whey protein, 2 tablespoons of natural peanut butter, 2 tablespoons of flaxseed meal.

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