SAMPLE MEALS

 

Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on:

 

Proteins

White meat chicken or turkey Canned tuna

Canned salmon Fresh Fish Shellfish

Eggs Tofu Soy

Red meat like steak or roast

 

Complex Carbohydrates

Oatmeal Potatoes

Yams, Sweet potatoes, Acorn squash Rice

Legumes Corn

 

Vegetables

All water based types. Lettuce, Cabbage, Spinach Asparagus

Bok Choy, Leeks Tomatoes Celery


Onions Green Beans

Broccoli, Cauliflower, Radish Zucchini Squash Mushrooms

Carrots Peas

 

Fruit

1 Apple

1 Orange

1/2 Grapefruit

3 Small Apricots

1 Banana 1/4 Melon

1-Cup Berries, Grapes 1 mango, small papaya

 

Dairy

1  yogurt

1-Cup low fat cottage cheese

1-Cup non-fat milk (I use vanilla soy milk instead!) 1/2 Cup non or low fat cheese

 

Wheat Products

2  slices whole wheat bread 1 bagel

2-Cups pasta

Whole wheat tortillas

 

Snack Foods

Rice cakes

Non-wheat cereals Plain popcorn

Raw Vegetables Nuts

Dried Fruit


A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we’ve said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 ½ hours apart. Try out a few of these meal plans to start out with.

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

Meal 1

Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

 

Meal 2

One cup yogurt or a protein shake

 

Meal 3

6 oz Chicken

Small raw vegetable salad 1 bagel

 

Meal 4

1 piece fruit

3-4 oz Chicken

 

Meal 5

6 oz fish

1 - Cup grilled veggies 1 - Cup brown rice

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

Meal 1

3 packs instant oatmeal 1 banana


1 cup of yogurt

1 cup of cottage cheese

 

Meal 2

Protein shake

1 large baked potato

 

Meal 3

8 ounces chicken breast 2 cups pasta

1 apple

1 cup yogurt

 

Meal 4

1 can of tuna

1 – 2 cups broccoli

 

Meal 5

Protein shake

1 cup brown rice

 

Meal 6

8 ounces broiled fish 1 cup veggies

2 cups rice

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

Meal 1

Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa)

1 cup cottage cheese 1 cup berries

 

Meal 2


Protein shake

1 cup raw veggies

 

Meal 3

Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick                                      fry pan)

1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy

1 garden salad drizzled with olive oil and red wine vinegar

 

Meal 4

Protein shake 1 cup yogurt

 

Meal 5

8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil

1 cup cooked tomatoes 2 cups pasta

1 cup broccoli/cauliflower mix

 

Meal 6

Protein shake 1 cup melon

1 cup yogurt

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Of course, these are only suggested meal plans. You can mix it

up as you want to. It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time.

 

There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:

 

Portion                               Size


1 oz. meat                         Matchbox

3 oz. meat                         Deck of cards

8 oz. meat                         Thin paperback book

3 oz. fish                            Checkbook

1 oz. cheese                       Four dice

1 med. potato                     Computer mouse 2 tbsp. peanut butter                                Ping pong ball

1 cup pasta                        Tennis ball

1 bagel                              Hockey puck

 

Recipes are always good to have on hand, so here’s a few to try on for size.

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