Long-term training has many effects on us, and when training, in addition to training methods, we also need to combine food, because combining food is good for training effects, but there are also some things to pay attention to when combining food. Of course, there are also You can make a fitness meal plan. So, what is the weekly plan for muscle-building meal recipes? Let’s take a look.
Monday
6:00 or 7:00: Drink a glass of milk and go to exercise.
8:30 or 9:00: Eat homemade sandwich (whole bread, eggs, lettuce, onions, lettuce leaves, lean meat slices) + egg soup.
10:30: Eat raisins or red dates as a snack + yogurt
12:00: Rice + fried diced chicken + cold cucumber and fungus + watermelon
15:30: Walnuts, almonds and other nuts
18:00: Homemade vegetable pot (lettuce, fungus, kelp, tofu skin, carrot, white radish, cucumber, cabbage, spinach, etc.)
20:00: Make a cup of skimmed milk powder
Tuesday
6:00: Make a cup of oats
8:30: Egg + banana + cornmeal steamed buns
10:30: Yogurt
12:00: Refined beef + spaghetti + sports drink + peach
15:30: Raisins and walnuts.
18:00: Rice + fried egg white with onion + cucumber + carrot + lettuce
20:00: Apple + milk
Wednesday
6:00: Milk
8:30: Corn + vegetarian or meat buns + banana
10:30: Oatmeal
12:00: Tomato pasta + apricot + radish soup
15:30: Red dates or peaches
18:00: Homemade vegetable pot
20:00: Skinless Chicken Breast
Thursday
6:00: Fruit Oatmeal
8:30: Homemade sandwich + cup of tea
10:30: Walnuts, raisins and nut foods
12:00: Rice + fried green beans + cold cucumber and onion + tomato and egg soup
15:30: Apricot + yogurt
18:00: Sweet potato + seaweed soup + cucumber + carrot
20:00: A glass of milk
Friday
6:00: Make a cup of skimmed milk powder
8:30: Sweet potato + apple + millet porridge
10:30: Yogurt
12:00: Refined beef + purple rice + fried green beans + cold cucumber and fungus
15:30: Peach
18:00: Sweet potato + cold broccoli + rice
20:00: Milk
Saturday
6:00: Oatmeal
8:30: Homemade sandwich + eight-treasure porridge
10:30: Red dates
12:00: Shrimp porridge + tomato pasta
15:30: Yogurt
18:00: Homemade vegetable pot
20:00: Milk
Sunday
6:00: Make a cup of skimmed milk powder
8:30: Mung bean porridge + homemade sandwich
10:30: Walnuts
12:00: Fish soup + rice + cold cucumber and onion
15:30：Apple
18:00: Refined beef + steamed buns
20:00: Milk