Diet Plans for Muscle Gain
Here’s a basic guideline to get you started: Macronutrient Breakdown Protein : Essential for muscle repair and growth. Aim for about 1.2 to 2.2 grams of protein per kilogram of body weight. Carbohydrates : Important for energy. Aim for about 3 to 5 grams per kilogram of body weight. Fats : Necessary for hormone production and overall health. Aim for about 0.5 to 1 gram per kilogram of body weight. Example Meal Plan Breakfast: Scrambled eggs (3 eggs) with spinach and tomatoes Whole grain toast (2 slices) A piece of fruit (e.g., an apple or a banana) Mid-Morning Snack: Greek yogurt (1 cup) with a handful of berries A handful of nuts (e.g., almonds or walnuts) Lunch: Grilled chicken breast (200g) with quinoa (1 cup) and steamed broccoli Mixed greens salad with olive oil and vinegar dressing Afternoon Snack: Protein shake (made with protein powder, milk or water, and a banana) Rice cakes (2-3) Dinner: Baked salmon (200g) with sweet potato (1 medium) and asparagus Mixed greens s...