There are many ways to lose fat and gain muscle, and they must be coordinated with diet, because doing so is very beneficial to losing fat and building muscle. However, there are many things to pay attention to in diet, and you cannot just lose weight casually. If you want to gain fat and gain muscle, you must have a reasonable diet. So, what about a girl’s daily meal plan for losing fat and building muscle? Let’s take a look at the day’s schedule!
7:00 Breakfast
Recipe: porridge, milk, eggs.
Reason: Porridge is easy to digest, and cowboy and eggs help to supplement protein. Milk can also be replaced with orange juice, which can add richer vitamin C and make you feel better.
9：00 Extra meals
Recipe: half an apple.
Reason: Apple is a low-calorie fruit with crude fiber, which can help eliminate hunger. Since it was close to lunch time, half an apple was enough.
11:30 Lunch
Recipe: rice (70g), fish (100g), shrimp (80g), vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. While vegetables provide a feeling of fullness, the rich dietary fiber also helps digestion.
15:00 Extra meal
Recipe: black coffee (350ml) + whole wheat bread (2 slices) or a banana
Reason: Black coffee is good for heart function and contains no fat. It is a good thing to speed up metabolism during fat loss. If you choose whole wheat bread with your coffee, you should avoid eating bananas.
17:30 Dinner
Assorted Fat Salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.
Method: Add vinegar or oil and vinegar sauce and mix together. Do not use salad dressing as it is too high in calories.
Reason: An assorted fat salad can completely meet the nutritional intake of a dinner. It is recommended not to cook the ingredients with cooking oil. Boiling, steaming, and stewing are all good ways.
21:00 Late night snack
Recipe: Low-calorie fruits.
Reason: People who are used to going to bed late should not put more burden on their stomach and intestines before going to bed. Choose low-calorie fruits to feel full without worrying about gaining weight.
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