the lean muscle one-week meal plan the 15 best …// the lean muscle one-week meal plan the...

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The Lean Muscle One-Week Meal Plan The following plan from body builder.com for someone trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight. So for me weighing 190, I would need from 2470 – 2850 calories per day

The 15 Best Lean-Muscle Building Foods 1 Beef (From Grass-Fed Cattle)

Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.

Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.

2 Beets

A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power.

Beets also provide an NO boost which can ehance energy and aid recovery.

3 Brown Rice

A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.

Brown rice helps boost your growth hormone (GH) levels

4 Oranges

Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.

5 Cantaloupe

Due to it's relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

6 Cottage Cheese (Organic)

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.

Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.

7 Eggs

Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.

Eggs are known as the perfect protein.

8 Milk (Organic)

Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

9 Quinoa

A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.

10 Wonka Pixy Stix

These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.

11 Spinach

A good source of glutamine, the amino acid that is important for lean muscle growth.

In addition to glutamine, spinach can increase muscle strength and endurance.

Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth.

12 Apples

The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.

Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.

13 Greek Yogurt

Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup).

It's also a good source of casein protein.

14 Ezekial 4:9 Bread

Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own - the ones needed for lean muscle growth.

15 Wheat Germ

Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine.

This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.

Monday

Breakfast 1

whey protein 1 scoop

cantaloupe 1/2 small/medium

Breakfast 2: (30-‐60 min after B1)

Ham and Cheese Omelet (2 large eggs, 2 slices low-‐fat deli ham, 1/4 cup fat-‐free cheddar cheese)

cooked oatmeal 1 cup

Late-‐Morning Snack

reduced-‐fat Greek yogurt 4oz

blueberries 1/2 cup (Mixed in with yogurt)

Lunch

lean ground beef4 oz

whole-‐wheat hamburger bun1

mixed greens (include spinach)2 cups

olive oil and balsamic vinegar1 tbsp / 1 tbsp

Mid-‐day Snack

canned chicken breast 3 oz

light mayonnaise 1 tbsp

whole-‐wheat crackers 5 (Mix mayo in chicken, eat on crackers)

Dinner

chicken breast 6oz

chopped broccoli 1 cup

mixed greens (include spinach) 2 cups

olive oil and balsamic vinegar 1 tbsp / 1 tbsp

Night-‐time Snack

cottage cheese 3/4 cup

salsa 2 tbsp (Mix salsa in cottage cheese)

Nutrition Facts Totals for the Day

Amount per serving

Calories 1,835

Total Fat 65 g

Total Carbs 135 g

Protein 185 g

Tuesday

Breakfast 1


orange 1 large

Breakfast 2

large eggs 2

large egg whites 2 (Make scrambled eggs)

whole grain waffle 1

maple syrup 1 tbsp



wheat germ 1/2 cup (Mix wheat germ in whey shake)

Lunch

turkey deli meat 4oz


Ezekial bread 2 slices (Make turkey sandwich)

Mid-‐day Snack

low fat cottage cheese 1/2 cup

sliced pineapple 1/4 cup (Mix pineapple in cottage cheese)

Dinner

tilapia 6 oz

broccoli 1 cup



Night-‐time Snack

casein protein 1 scoop

walnut halves 7

peanut butter 1 tbsp (Dip walnuts in peanut butter)

Nutrition Facts Totals for the day

Amount per serving

Calories 1,870

Total Fat 60 g

Total Carbs 145 g

Protein 190 g

Wednesday

Breakfast 1


small apple 1

Breakfast 2

Frittata

cooked oatmeal 1 cup


reduced-‐fat Greek yogurt 1/2 cup

sliced strawberries 1/2 cup

Lunch

Stir-‐fry

Mid-‐day Snack


canned Mandarin oranges 1/2 cup

Dinner

top sirloin steak 6oz

asparagus spears 20



Night-‐time Snack

reduced-‐fat Greek yogurt 1 cup

honey 1 tsp

roasted flaxseeds 2 tbsp (Mix honey and flaxseeds in yogurt)


Amount per serving

Calories 1,900

Total Fat 55 g

Total Carbs 160 g

Protein 180 g

Thursday

Breakfast 1


cantaloupe 1/2 medium

Breakfast 2

low-‐fat milk 1/2 cup

Kashi Go Lean cereal 1/2 cup

whey protein 1/2 scoop



large whole eggs 2 (hard-‐boiled and sliced)

dry oatmeal 1/4 cup

olive oil and balsamic vinegar 1 tbsp / 1 tbsp (Make salad by adding all ingredients together)

Lunch

seasoned tuna fillets 5 oz packet

cooked quinoa 1/2 cup

mixed frozen veggies 1 cup

Mid-‐day Snack

10" whole-‐wheat pita 1/2

reduce-‐fat cheddar cheese shredded 1/4 cup (Make cheese quesadilla: add cheese to one side of tortilla, cook on medium heat in pan until cheese is melted)

Dinner

salmon 6oz



Night-‐time Snack


salsa 2 tbsp


Amount per serving

Calories 1,850

Total Fat 75 g

Total Carbs 130 g

Protein 165 g

Friday

Breakfast 1


apple 1

Breakfast 2


canned Mandarin oranges 1/2 cup

medium celery stalks 2

peanut butter 1 tbsp (Fill celery grooves with peanut butter)



wheat germ 1/2 cup (Mix wheat germ in whey shake)

Lunch

turkey breast deli meat 4oz

reduced-‐fat American cheese 1 slice


10" whole-‐wheat pita 1

Mid-‐day Snack

fat-‐free cheese 2 oz

whole-‐wheat crackers 5

Dinner

tilapia 6 oz



Night-‐time Snack

casein protein 1 scoop

walnut halves 7


Amount per serving

Calories 1,915

Total Fat 65 g

Total Carbs 145 g

Protein 195 g

Saturday

Breakfast 1


orange 1 large

Breakfast 2

large eggs 2

large egg whites 2

reduced-‐fat cheddar cheese (shredded) 1/4 cup (Make cheese omelet)

whole-‐wheat English muffin 1

peanut butter 1 tbsp (Spread peanut butter on toasted muffin)


boiled soybeans 1/2 cup

chicken noodle soup 1 cup

Lunch

albacore tuna (in water) 3oz


beets 1 cup

fat-‐free feta cheese 1 oz


large whole-‐wheat pita bread (sliced into wedges) 1/2 (Add ingredients to salad and eat with pita bread)

Mid-‐day Snack

reduced-‐fat Greek yogurt 1 cup

honey 1 tbsp

Dinner

Spaghetti and Meatballs

Night-‐time Snack



Amount per serving

Calories 2,000

Total Fat 70 g

Total Carbs 170 g

Protein 180 g

Sunday (High Carb "Cheat" Day)

Breakfast 1


cantaloupe 1/2 medium

Breakfast 2

Breakfast Sandwich


reduced-‐fat Greek yogurt 1/2 cup

blueberries 1/2 cup

Lunch

turkey deli meat 4 oz

Ezekial bread 2 slices



Mid-‐day Snack

10" whole-‐wheat pita bread 1/2

fat-‐free cheddar cheese 1/4 cup (Make cheese quesadilla)

Dinner: Cheat Meal

pepperoni pizza 3 slices

beer 12 oz

ice cream 1 cup

Night-‐time Snack


salsa 2 tbsp


Amount per serving

Calories 2,500

Total Fat 75 g

Total Carbs 255 g

Protein 160 g

The Recipes

1Frittata

Ingredients

whole eggs 2 large

egg white 1 large

low-‐fat cottage cheese 1/4 cup

broccoli 1/2 cup chopped

onion, chopped 1/2 medium

Directions

In frying pan on medium heat, cook onions for about five minutes with fat-‐free cooking spray; add broccoli and cook for about five minutes.

In a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that eggs are evenly distributed; as eggs set around the edges, lift to allow uncooked portions to flow underneath.

Turn heat to low, cover the pan and cook until top is set.

Invert onto a plate.

2Stir-‐fry

the lean muscle one-week meal plan the 15 best …// the lean muscle one-week meal plan the...

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