Sample Muscle Building Eating Schedule
The following eating schedule is built around a workout time of 6:30 PM. This is a sample of how to set up a solid meal schedule that will help improve your appetite. You may find that this is a lot of food to eat in one day but in time, you will “teach” your body to eat more which will help improve your appetite. This is very important.
Remember, this type of meal plan will top up all energy stores and prime your body for optimal muscle growth. Your body will be in a positive nitrogen state and primed for muscle growth.
7:00 AM - Oatmeal and yogurt
This meal is not to be missed. This meal serves two purposes. First, it’s the most important meal of the day because your body will instantly absorb these nutrients. Secondly, it will help set your appetite stage for the upcoming day. Once your body digests this meal, which is almost instantly, it will start to get very hungry. This sets the tone for the entire day. If your not used to eating breakfast this early, start with a 1/4 or ½ cup of oatmeal.
• 1 cup of oatmeal
Simply cook the oatmeal according to the directions and add the raisins. Once cooked, add to a bowl and top with yogurt. Serves 1
9:30 AM - Egg scramble
This meal is a protein breakfast. It’s super easy to make and tasty.
• 3/4 cup of egg whites
Heat oil in a medium skillet. Add water, onions, red peppers, turkey bacon, garlic powder, salt and pepper. Cover and let cook until water disappears - About 5 minutes. Add egg whites, cottage cheese, eggs and scramble. Cook until all water is gone and eggs are done. Add a bit of Franks Hot Sauce for a bit of zing. Serves 1
Tip* Add 1 tsp of braggs low sodium soy sauce to saute onions and peppers. Adds a little more flavour to the mixture.
12:00 PM - Tuna Casserole
• 1 cup whole wheat bow tie pasta
Cook bow tie pasta according to package directions. Meanwhile mix the remaining ingredients (except mayo) in a medium mixing bowl. Once pasta is cooked, strain and add to the mixing bowl. Add mayo and mix the entire mixture well. Once mixed, add to serving plate. Serves 1
• Two scoops of protein powder
Mix everything in a blender until smooth. Serves 1
4:30 PM - Beef Stroganoff
• 50 grams whole wheat linguine
Cook pasta and set aside. In a medium skillet, add oil and saute onions and mushrooms for 2 to 3 minutes. Add water, parsley, nutmeg, basil, mayo, and beef and mix well. Cover and let cook for about 10 to 15 minutes until beef is cooked through and mixture thickens. Once cooked, add yogurt and mix well.
Pour mixture over linguine. Serves 1
6:30 PM - Workout
7:45 PM - Post Workout Drink
• Two scoops of protein powder
9:30 PM - Granola Crunch Snack
• ½ cup granola
Pour yogurt into a medium sized serving dish. Top with granola. Add strawberries and blueberries. Serves 1
This is a sample menu plan meant to stimulate energy levels and muscle growth. There are literally hundreds of different combinations of menus and recipes. Try and match a menu plan with your ideal daily caloric intake. I cover this topic in the article:
Also, it you haven’t done so already, head over to Dave Ruel’s website and purchase his book “Anabolic Cooking”. It has over 200 muscle building recipes, complete with calorie specific menu plans. You can read my review of this book at:
Good luck and all the best,
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