Meal Plans for Muscle Building
Building muscle requires a higher intake of protein and calories to support muscle repair and growth. Here’s a detailed meal plan to help you pack on muscle mass.
Monday
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Mid-Morning Snack: Greek yogurt with honey and almonds
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Afternoon Snack: Protein shake with a banana
- Dinner: Baked salmon with sweet potatoes and asparagus
- Evening Snack: Cottage cheese with sliced peaches
Tuesday
- Breakfast: Oatmeal with protein powder, berries, and chia seeds
- Mid-Morning Snack: Apple slices with peanut butter
- Lunch: Turkey and avocado wrap with a side salad
- Afternoon Snack: Mixed nuts and dried fruit
- Dinner: Beef stir-fry with brown rice and mixed vegetables
- Evening Snack: Hard-boiled eggs
Wednesday
- Breakfast: Smoothie with spinach, protein powder, banana, and almond milk
- Mid-Morning Snack: Carrot sticks with hummus
- Lunch: Tuna salad with whole grain crackers
- Afternoon Snack: Protein bar
- Dinner: Grilled shrimp with whole grain pasta and marinara sauce
- Evening Snack: Cottage cheese with pineapple chunks
Thursday
- Breakfast: Whole grain waffles with Greek yogurt and blueberries
- Mid-Morning Snack: Sliced cucumber with tzatziki sauce
- Lunch: Chicken Caesar salad with whole grain croutons
- Afternoon Snack: Protein smoothie
- Dinner: Pork chops with roasted Brussels sprouts and mashed sweet potatoes
- Evening Snack: Almonds and a piece of dark chocolate
Friday
- Breakfast: Omelette with cheese, tomatoes, and mushrooms
- Mid-Morning Snack: Protein shake
- Lunch: Quinoa bowl with black beans, corn, and avocado
- Afternoon Snack: Greek yogurt with mixed berries
- Dinner: Baked cod with brown rice and green beans
- Evening Snack: Cottage cheese with honey
Saturday
- Breakfast: Protein pancakes with fresh fruit
- Mid-Morning Snack: Mixed nuts and seeds
- Lunch: Chicken and vegetable stir-fry with brown rice
- Afternoon Snack: Apple slices with cheese
- Dinner: Grilled steak with a baked potato and steamed broccoli
- Evening Snack: Protein smoothie
Sunday
- Breakfast: Smoothie bowl with granola, berries, and chia seeds
- Mid-Morning Snack: Celery sticks with almond butter
- Lunch: Shrimp and avocado salad
- Afternoon Snack: Protein bar
- Dinner: Roast chicken with quinoa and mixed vegetables
- Evening Snack: Cottage cheese with mango slices
Milagros Personal Training Center offers customized workouts and weekly meal plans tailored to different fitness goals. Our personal trainers provide expert guidance to help you achieve your health and fitness aspirations. Call us now at 858) 259-9767 to start your journey to a healthier you.
