Meal Plans for Building Muscle
Maximize Your Off-Season Training with Proteins or Vegan Meal Plans
Meal Plan
Breakfast: Scrambled eggs and avocado toast
- 2 slices of whole wheat bread
- 2 large eggs
- 1/2 avocado
- 1 tsp of olive oil
- Salt and pepper to taste
Toast the bread and mash half an avocado onto each slice. Beat two eggs in a bowl and add salt and pepper. Heat a non-stick pan over medium heat with 1 tsp of olive oil. Pour in the egg mixture and scramble until cooked through. Serve the scrambled eggs on top of the avocado toast.
Macronutrients: Calories: 460 Protein: 22g Carbohydrates: 34g Fat: 27g
Morning snack: Greek yogurt and mixed berries
Ingredients:
- 1/2 cup of plain Greek yogurt
- 1/2 cup of mixed berries
Macronutrients:
- Calories: 105
- Protein: 11g
- Carbohydrates: 14g
- Fat: 0.5g
Directions:
- In a small bowl, mix the Greek yogurt and mixed berries together.
Lunch: Grilled chicken and quinoa salad
Ingredients:
- 3 oz of grilled chicken breast
- 1 cup of cooked quinoa
- 1/2 cup of cherry tomatoes
- 1/2 cup of chopped cucumber
- 1/4 cup of chopped red onion
- 1 tbsp of olive oil
- 1 tbsp of red wine vinegar
- Salt and pepper to taste
Macronutrients:
- Calories: 435
- Protein: 33g
- Carbohydrates: 34g
- Fat: 19g
Directions:
- In a large bowl, mix the cooked quinoa, cherry tomatoes, cucumber, and red onion together.
- In a separate bowl, whisk together the olive oil and red wine vinegar to make the dressing.
- Add the grilled chicken to the quinoa salad and drizzle the dressing over the top. Toss to combine.
Afternoon snack: Cottage cheese with sliced apple
Ingredients:
- 1/2 cup of low-fat cottage cheese
- 1 medium apple, sliced
Macronutrients:
- Calories: 120
- Protein: 12g
- Carbohydrates: 18g
- Fat: 2g
Directions:
- In a small bowl, mix the cottage cheese with the sliced apple.
Dinner: Grilled salmon with roasted vegetables
Ingredients:
- 3 oz of grilled salmon
- 1 cup of roasted sweet potato, cubed
- 1 cup of roasted brussels sprouts
- 1 tbsp of olive oil
- Salt and pepper to taste
Macronutrients:
- Calories: 455
- Protein: 25g
- Carbohydrates: 41g
- Fat: 20g
Directions:
- Preheat the oven to 400°F.
- Toss the cubed sweet potato and brussels sprouts in olive oil and season with salt and pepper.
- Spread the vegetables out on a baking sheet and roast in the oven for 20-25 minutes, or until tender.
- Season the salmon with salt and pepper and grill until cooked through.
- Serve the grilled salmon with the roasted vegetables.
Grocery list:
- Whole wheat bread
- Eggs
- Avocado
- Olive oil
- Salt
- Pepper
- Plain Greek yogurt
- Mixed berries
- Grilled chicken breast
- Quinoa
- Cherry tomatoes
- Cucumber
- Red onion
- Red wine vinegar
- Low-fat cottage cheese
- Apple
- Salmon
- Sweet potato
- Brussels sprouts
Vegan Meal Plan
Breakfast: Protein Oats Bowl
- 1 cup rolled oats
- 1 cup unsweetened almond milk
- 1 scoop vegan protein powder
- 1 banana, sliced
- 1 tbsp chia seeds
- 1 tbsp almond butter
In a saucepan, cook the oats and almond milk until the mixture thickens. Stir in the protein powder and chia seeds. Serve topped with sliced banana and almond butter.
Macronutrients: Calories: 552 Protein: 33g Carbohydrates: 76g Fat: 16g
Snack: Apple and Nut Butter
- 1 medium apple
- 2 tbsp nut butter (peanut, almond or cashew)
Slice the apple and serve with the nut butter.
Macronutrients: Calories: 232 Protein: 5g Carbohydrates: 22g Fat: 15g
Lunch: Lentil Salad
- 1 cup cooked lentils
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, sliced
- 1/4 cup chopped cucumber
- 1 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1/4 avocado, sliced
Mix the lentils, mixed greens, cherry tomatoes, red onion, and cucumber in a large bowl. Drizzle with olive oil and balsamic vinegar. Serve with sliced avocado on top.
Macronutrients: Calories: 448 Protein: 21g Carbohydrates: 47g Fat: 21g
Snack: Chocolate Protein Smoothie
- 1 cup unsweetened almond milk
- 1 scoop of vegan chocolate protein powder
- 1 frozen banana
- 1 tbsp cocoa powder
- 1 tbsp almond butter
Blend all ingredients in a blender until smooth.
Macronutrients: Calories: 406 Protein: 26g Carbohydrates: 45g Fat: 16g
Dinner: Tofu and Broccoli Stir-Fry
- 1 cup firm tofu, cubed
- 2 cups broccoli florets
- 1/2 cup sliced bell peppers
- 1/4 cup sliced onion
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tbsp maple syrup
- 1 clove garlic, minced
- 1/4 tsp ground ginger
In a large skillet, heat the sesame oil over medium-high heat. Add the tofu, broccoli, bell peppers, and onion. Cook until vegetables are tender and tofu is slightly browned, about 8-10 minutes. In a small bowl, whisk together the soy sauce, maple syrup, garlic, and ginger. Pour over the tofu and vegetables and stir to coat.
Macronutrients: Calories: 415 Protein: 26g Carbohydrates: 33g Fat: 20g
Grocery List:
- Rolled oats
- Unsweetened almond milk
- Vegan protein powder
- Bananas
- Chia seeds
- Almond butter
- Apples
- Nut butter
- Lentils
- Mixed greens
- Cherry tomatoes
- Red onion
- Cucumber
- Avocado
- Unsweetened cocoa powder
- Firm tofu
- Broccoli florets
- Bell peppers
- Sesame oil
- Soy sauce
- Maple syrup
- Garlic
- Ground ginger
