Home Diet and Weight loss 5 Meal Plans For Fat Loss And Build Muscle Mass!

5 Meal Plans For Fat Loss And Build Muscle Mass!

8 min read
Meal Plans For Fat Loss And Build Muscle Mass

The next 5 meals have one thing in common:

  • they are perfect,
  • they do not contain unnecessary calories,
  • they are ideal for increasing lean muscle mass (assuming that you exercise regularly),
  • they are great for burning excess fat and are generally healthy meals.

You don’t know what to eat for Breakfast, Lunch and Dinner?

Now you will.

Although you may have to change the proportion of food amount according your goal and your body type, but these meal plans for fat loss are universal to anyone who wants to keep an eye on its nutritional and caloric intake.

Enjoy.

Perfect Breakfast

  • 4-6 egg whites and 2 whole eggs
  • 70 grams of oat flakes
  • 1 banana

525 calories, 38 grams of protein, 59 grams of carbohydrates, 15 grams of fat.

Why? Eggs, the basis of every fitness nutrition plan offer quick absorption for a morning start of the process of muscle growth.

Oat flakes provide the needed complex carbohydrates and banana contains fructose and potassium that help the glycogen formation in the liver and the muscles in order to minimize the muscles breakdown.

Tip for those who have difficulty to increase the muscle mass:

– Instead of water, use 400 ml of low fat milk to prepare the oat flakes. This adds another 16 grams of protein, 24 grams of carbohydrates and 4 grams of fat.

Tip for those who want to reduce the excess body fat:

– Consume only egg whites to keep calories low and use strawberries instead of bananas to “save” an additional 50 calories.

Perfect Lunch

  • 200-250 grams of veal
  • 100-120 grams of wholegrain pasta
  • One serving of broccoli

700 calories, 60 grams of protein, 83 grams of carbohydrates, 13 grams of fat

Why? When it comes to building muscle mass, nothing can compare with veal – it naturally contains creatine, all the necessary amino acids and the full range of B vitamins.

It also contains large amounts of iron in order to help with the energy production. Pasta provides carbohydrates that are essential for energy and broccoli contains components that help to control the body fat.

Tip for those who have difficulty to increase the muscle mass:

– Select veal that contains more natural fat in it. Additional fat helps protect the glycogen and the muscle mass of consumption in order to have greater muscle mass.

Tip for those who want to reduce the excess body fat:

– Eat only 50 grams of pasta on launch but consume twice as much broccoli – because they contain low calories and are rich in dietary fibers in order to control the hunger and to have better control over the calories.

Perfect Dinner

  • 1 piece of chicken steak
  • 1 piece of (sweet) potato
  • 1 serving of mix vegetables

603 calories, 69 grams of protein, 61 grams of carbohydrates, 7 grams of fat

Why? The combination of carbohydrates and protein in this meal increases the insulin levels in blood, creating an environment that is ideal for muscle growth.

Sweet potatoes digest slowly, allowing the environment to be retained and the protein source (chicken steak) helps to keep the body fat on a low level.

Tip for those who have difficulty to increase the muscle mass:

– Add 1 cup of milk and put olive oil on the chicken steak for additional protein and essential fats for optimal muscle growth.

Tip for those who want to reduce the excess body fat:

– Eat half a serving of the potatoes and replace the boiled vegetables with lettuce or cabbage for fewer calories.

Before I continue with 2 remaining meal plans for fat loss and build muscle mass I will like to show you a beautiful infographic (from web site: yourweightlossaid.com) with 15 best fat burning foods that you need to know.

Fat Burning Foods Infografic

Perfect Meal After Training

  •  Whey protein shake (2 measures mixed with water)
  •  1 serving of rice with raisins

549 calories, 45 grams of protein, 91 grams of carbohydrates, 2 grams of fat

Why? Recovery and muscle growth. Quickly absorbable source of protein and fast carbohydrates to start the building process. Whey protein is an excellent source of amino acids and the mixture of rice and raisins offers a mix of fast and slow carbohydrates that help the muscle recovery.

Tip for those who have difficulty to increase the muscle mass:

– Increase rice serving for additional carbohydrates.

Tip for those who want to reduce the excess body fat:

– Eat half of a serving of rice and raisins.

Perfect Snack For Any Time

  •  2 slices of wholegrain bread
  •  low-fat cottage cheese
  •  2-3 slices smoked chicken steak
  •  mustard

316 calories, 36 grams of protein, 34 grams of carbohydrates, 4 grams of fat.

This balanced combination of protein, carbohydrates and fat in a sandwich is ideal for building muscle mass.

Tip for those who have difficulty to increase the muscle mass:

– Add 1 cup milk and 1 piece of fruit if you have faster than the regular metabolism.

Tip for those who want to reduce the excess body fat:

– Use bread that has a lower content of carbohydrates.

In this video professional male image expert and men’s style consultant, Aaron Marino, talks about what he eats and how he stays in great shape. The Alpha M. Diet Plan will help you lose fat and gain muscle with a simple to follow food formula.

Nothing complicated, nothing drastic… just sold diet plan that is easy for anyone to follow. Please consult with a physician if you have any medical conditions before starting any workout or diet plan.

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