The gym bros know it very well – what you put into your body directly impacts how much energy and strength you have during your workouts. High-protein meals can support muscle growth, fat loss, and performance in the gym.
If you are looking to bulk up aggressively, or you are simply worried about protein levels, there is always the option of plant-based protein powders, but most people will not need it. If you do find that you do need more, you can always throw extra protein powder into a meal--or simply make a quick protein powder-and-water shake for supplementation.
Basically, three meals (breakfast, lunch, and dinner) plus one protein-packed snack, such as a protein shake made with one of the best protein powders, work for most people. The closer you can adhere to your meal plan, the better, but if you cannot manage to eat one specific meal, you can swap in another at the same time of day that same week.
Mix and match the following meal plans across 7-days to fuel your workout at the gym every day of the week!
Morning Meals
Breakfast is the most important meal of the day. You must eat something healthy and fulfilling to start off your day right.
1. Eggs - an eggcellent choice for your morning meal! It’s packed with protein and B vitamins that are essential for energy metabolism. An omelet is a great high protein breakfast meal that will keep you full until lunch time.
2. Oatmeal - add some whey protein powder to your oatmeal and it becomes an excellent source of protein.
3. Granola is a whole grain cereal that’s high in fibre and rich in iron. You can top it with yogurt and berries for a healthy and delicious high-protein breakfast.
Afternoon Meals or Lunch
1. Try a wholesome salad that is high in proteins, greens and healthy fats. You can substitute the chicken with other meat that suits your taste buds, or tofu for a vegetarian option.
2. Cottage cheese or Paneer is an excellent source of protein and essential amino acids.
3. Greek yogurt - Greek yogurt keeps growing in popularity, and with good reason. It is a wonderful source of protein and calcium. You can top it with fruit, and honey for a delicious afternoon snack.
4. Choose lean proteins such as eggs, fish(salmon, tuna), cottage cheese, and chicken breast. You can also add protein powders such as whey protein or casein protein powder to your shakes or oatmeal.
Evening Meals or Dinners
1. Cheese & broccoli rice is a great option for an evening meal that is high in proteins and tastes amazing.
2. Sources of good protein, such as chicken, lean beef, seafood, tofu, beans, and lentils (some types of dals), providearound 16 grams of protein per serving.When combined with fibre-rich whole grains and lots of vegetables, this option will keep you full throughout the evening.
4. A protein-rich pasta is a great option for an evening meal that you can make, with a side of veggies for added benefits.
Here are 3 breakfast, lunch and dinner meal ideas to get you up and cooking!
For Breakfast - A Bowl Of Vanilla Muesli
Muesli, a popular Swiss breakfast cereal, is now a standard feature in al Indian supermarkets. It is a cold cereal typically comprised of raw rolled oats that have been soaked in milk or yoghurt, and then eaten with a variety of fruits, nuts, and seeds. It was a snack that was turned into a nutritious, healing breakfast in 1900 by a Swiss doctor who wanted to help his patients recover. You can use any milk of your choice, and the result is a delicious savoury bowl of goodness. Word to the wise: check the nutrition label on the side of the box, and get the one that has the lowest added sugar.
For Lunch - A 20-Minute Simple Egg and Avocado Salad
Enhance traditional egg salad with this avocado twist. Some fresh herbs, and a squeeze of lemon juice totickle those taste buds- these would all be welcome additions to the nutrition that comes from the avocado. You canadd some plain yoghurt if you prefer. 5 minutes to prepare, 15 minutes to cook, and you’re done!
For Dinner - Salmon and Chopped Salad with a Creamy Garlic Dressing
Essentially a superfood salad made from a base of curly kale and a variety of chopped vegetables like broccoli, cabbage, and carrots. Adding protein-rich salmon and a dollop of creamy yoghurt dressing makes this salad a complete meal.
Vegetarian readers - we’ve not forgotten you, not to worry! Here’s a list of vegetarian protein sources to help you get the protein you require, although many vegetarians can, and do, rely on protein powder to meet their daily protein needs.
Chickpeas/Channa
Kidney beans/Rajma
Milk
Paneer
Pulses/Dal)
Green Peas/Matar)
Seeds
Remember, a healthy diet should be high in protein and low in fat and sugar. If you’re looking to build muscle, then you need to increase your protein intake. However, you also need to supplement your meals with other important nutrients in your diet such as Vitamin B, iron, and calcium - all of which are crucial for muscle growth and health.
Similarly, healthy fats such as omega-3 are important for brain development and growing muscles. Keep these things in mind as you plan your diet. Make sure you’re eating the right amount of protein and a wide variety of other nutrients.
Follow this meal plan and you’ll be well on your way to building lean muscle, just like your gym mates!
