By MACROS | Published on August 30, 2017
Yes, we know your body and brain are way too smart to respond to a 1990s era one-size fits all eating plan but here’s how to make the typical muscle building plan way better.
This six-meal-a-day plan will provide you with a week’s worth of varied and interesting meals to not only fuel your workouts, but also feed your passion for food as well as providing your body with all the nutrients it needs for your goals.
Of course, feel free to mix up these ideas to suit your lifestyle for a week of favorite feeds and enough energy for anything.
Day One
Meal 1: 6 egg whites, 2 whole eggs, 1-cup spinach, 120g oats (made with water), 2 tbsp almonds.
Meal 2: 170g chicken, 1 cup jasmine rice
Meal 3: 60g protein powder, 1 cup grapes and 1 apple.
If a 60g serve of protein is too much, divide this portion across meals 3 and 4 to make sure your body uses more of it.
Meal 4: 6oz cod, 1 baked potato, 1-cup green beans.
Meal 5: 200g Greek yoghurt, 1 cup strawberries.
Meal 6: 170g salmon, 3oz spinach, ¼ cup carrots, 1/8 cup red onion, 2 tbsp balsamic vinegar.
Day Two
Meal 1: 2 poached eggs, 2 slices multigrain toast, 1 tbsp natural peanut butter, 1 ½ cup oats, 2 scoops (60g) of whey protein mixed with 300ml milk.
Meal 2: 1 cup low-fat Greek yoghurt, 2 tbsp honey, 1 banana.
Meal 3: 200g steak, 1 cup chickpeas, 1 tomato diced, ½ cucumber diced. 1 apple.
Meal 4: 2 scoops (60g) of weight gainer mixed with 300ml milk.
This plan is low on veggies, so opt for two scoops of protein and create a nutritious smoothie with fibrous raspberries and beet greens.
Meal 5: 200g chicken breast, sweet potato, 2 med carrots, 1 cup green veggies.
Meal 6: 2 cups low-fat cottage cheese, 2 tbsp shredded coconut, 1 tsp sugar free syrup.
Day Three
Meal 1: 8 Weetabix with 3 scoops (60g) of weight gainer mixed with 300ml milk, 1 sliced banana and berries.
Have this at night and a breakfast of oats, banana, protein and berries if you’re struggling to find your appetite in the morning.
Meal 2: Chicken/turkey sandwich with lettuce, tomato, 1 slice cheese, low-fat mayo.
Meal 3: Fish or chicken (200g), 1 large cooked sweet potato, 1 cup green vegetables. 1 piece of fruit.
Meal 4: 3 scoops (60g) of weight gainer mixed with 300ml milk.
Meal 5: 2 cups wholemeal pasta, shredded chicken breast (200g), 5 cherry tomatoes, basil, mushroom, feta.
Meal 6: 1 cup milk, 1 tbsp peanut butter.
 – RELATED: The Best Five Foods For Weight-loss –
Day Four
Meal 1: 1 ½ cups oatmeal (120g), 1 cup egg whites, 2 whole eggs, 1 tbsp peanut butter.
Meal 2: 2 cups low-fat cottage cheese, 1 cup berry of choice.
Meal 3: 2 slices Ezekiel bread, 6oz turkey breast slices (deli), large leaf spinach, ½ tomato, mustard, 1 sweet potato (150g).
Meal 4 (pre): ½ large banana, 4 small strawberries, 1 scoop whey isolate protein of choice.
Meal 4b (post workout): 50g fast-digesting carb, 1 ½ scoops whey isolate protein of choice.
Meal 5: 160g lean-fat trimmed pork chop, 1 tbsp organic virgin coconut oil, 400g mash potato, 340g (usually one steam bag) green veggie of choice.
Add sauerkraut. This plan lacks probiotic foods and this will improve your ability to digest all the protein.
Meal 6: 160g non-fat Greek yogurt plain, 1 tbsp all-natural peanut butter, 1 tbsp sugar-free chocolate syrup, 120g oats, 10 almonds.
Day Five
Meal 1: 10 egg whites, 1½ raisin bagels, 8 oz. orange juice.
You can eat three whole eggs a day without affecting your health, found the Journal of Nutritional Science and Vitaminology.
Meal 2: 8 oz. chicken breast, 1 medium potato.
Meal 3: Whey protein shake (2 scoops), 8 rice cakes.
Meal 4 (post-workout): 8 oz. turkey breast, 2 cups of cooked white rice, 1 whole-grain roll.
Meal 5: 8 oz. ground beef (95% lean), 1 slice low-fat cheese, 2 slices whole-grain bread, 1 piece fruit.
Meal 6: Whey protein shake (2 scoops).
Day Six
Meal 1: 1 tbsp butter/olive oil, 2 large eggs fried in butter, 2 pieces of bacon, 1 cup spinach, ½ cup sautéed mushrooms.
If there’s too much saturated fat, from processed sources, switch bacon and sausage for leaner cuts of meat like chicken breast, turkey or white fish.
Meal 2: 2 sausages, 1 bell pepper, 1 tbsp olive oil, 50 grams grated cheddar cheese.
Meal 3: 20% fat minced beef, 2 cups lettuce, 3 cherry tomatoes, 50 grams cheddar, ¼ avocado, ¼ cup sour cream, seasoning.
Meal 4: 6 slices of bacon, 2 cups lettuce, 80g grilled chicken, 4 cherry tomatoes, 40g cheddar cheese, 2 tbsp mayonnaise.
Meal 5: 120g pork chops, ½ tbsp olive oil, 1tbsp butter, low carb mushroom sauce.
Meal 6: 120g salmon, 150g caulifl ower mash, 1 tbsp butter, 2 tbsp sour cream, 1 piece bacon, 40g cheddar, 80 grams spring onions.
Day Seven
Meal 1: 3 whole eggs, 2 chicken sausages, 50 grams grated cheddar cheese, 2 tbsp diced sun-dried tomatoes, 1 large flour tortilla, 1 cup raspberries.
Meal 2: Smoothie – 2 scoops vanilla protein powder, 1 cup blueberries, 30g almonds, 1 cup almond milk, 1 cup water, 4 ice cubes.
Meal 3 (pre): 6 oz/170g flank steak (or other lean cut), 1 tomato diced, ½ cucumber diced, 1 cup chickpeas, 1 tsp olive oil.
Meal 4 (post): Shake – 50g carbs + 25g protein.
Meal 5: 170g chicken breast, 100g quinoa (dry measure), 2 tbsp walnuts, 2 tbsp raisins.
Meal 6: 170g tilapia, 2 tbsp Parmesan cheese, 2 medium yams, 1 tbsp butter, 1 cup broccoli florets.
You should aim to eat 1-2 cups of green veggies daily. They’re packed with B vitamins that’ll give you more energy to train.