Having a perfect physique 🏋️♂️ is a dream to many and gaining the necessary muscle mass 💪 is vital to achieve the goal of a perfect body. Apart from exercise 🏋️♀️ your 7-Day Meal Plan 🍽️ and food play a major role in muscle gain and fat loss. It is essential to have protein-rich food 🥩 to gain muscles. But your meal should have all important nutrients including protein 🍗, vitamins 🍊, minerals 🥦, fiber, and Omega acid 🐟 to gain a perfect physique. To gain quick muscle mass it is important to eat protein-rich food as protein is the founding block to boost muscles 💪.
Most people eat animal protein foods such as steak 🥩, chicken 🍗, and eggs 🥚 to gain muscles. However, you should eat a balanced and nutritious diet 🥗 to ensure a fat-free body. In this blog post, learn about the perfect meal plan for muscle gain 💪 and fat loss 🏃♂️.
A 7-day Meal Plan for Muscle Gain
A perfect 7-day meal plan includes a diet that contains all the necessary nutrients 🥦 to support workouts 🏋️♂️ and boost lean muscle growth 💪. Following the daily routine effectively and remaining regular with workouts are also important to gain muscles. Here is the ideal 7-day meal plan for muscle gain 📅.
Day 1: Monday
- Breakfast 🍳: The first day is important when you start the journey to gain muscles. You can start your day by eating scrambled eggs with spinach 🥬 and tomatoes 🍅. Try to have a toast made of whole grains 🍞 and end your breakfast meal with some Greek yogurt and berries.
- Mid-Morning Snack 🍏: After reaching to office or at work, eat a few almonds or an apple as your mid-morning snack.
- Lunch: For lunch eat grilled chicken breast, and quinoa salad with mixed vegetables 🥗. You should also eat avocado slices.
- Afternoon Snack: For the afternoon snack a protein shake with almond milk 🥛 and a banana 🍌 is a perfect meal.
- Dinner: When it comes to first-day dinner, baked salmon, sweet potato 🍠, steamed broccoli, and asparagus can make a perfect dinner to gain muscles.
Day 2: Tuesday
- Breakfast: Your breakfast meal for day 2 should be a smoothie containing banana 🍌, spinach, protein powder, and almond milk 🥛.
- Mid-Morning Snack: In the mid-morning snack, you can have cottage cheese with pineapple slices.
- Lunch: Your day 2 lunch for muscle gain can be a turkey 🦃 and avocado wrap 🥑. Also, add mixed greens salad with olive oil and lemon dressing to your lunch.
- Afternoon Snack: A balanced afternoon snack for day 2 can be Greek yogurt with honey 🍯 and walnuts.
- Dinner: For dinner arrange brown rice 🍚 and eat it with lean beef stir-fried with bell peppers and broccoli
Day 3: Wednesday
- Breakfast: Have an omelette with mushrooms🍄, onions 🧅, and cheese 🧀 for day 3.
- Mid-Morning Snack: To gain muscles have a handful of mixed nuts as your mid-morning snack on day 3rd.
- Lunch: For lunch, you should try grilled shrimp skewers. Your lunch should also have quinoa salad with cucumber 🥒 and cherry tomatoes 🍅.
- Afternoon Snack: Eat some carrot 🥕 sticks with hummus.
- Dinner: On day three try to have a heavy dinner with baked chicken thighs with rosemary, mashed sweet potatoes 🥔, and steamed green beans
Day 4: Thursday
- Breakfast: Try to have whole-grain pancakes with blueberries 🫐 and Greek yogurt on the side.
- Mid-Morning Snack 🍫: A protein bar would be enough for the mid-morning snack on day 4.
- Lunch: A tuna salad with mixed greens and vinaigrette dressing is an option for lunch on day 4 to gain muscle mass.
- Afternoon Snack: Have a sliced pear with cottage cheese.
- Dinner: Your dinner for day 4 can be grilled tilapia with lemon 🍋 and herbs, quinoa pilaf, and roasted Brussels sprouts
Day 5: Friday
- Breakfast: A banana 🍌 sandwich made of whole-grain bread with peanut butter.
- Mid-Morning Snack: Mid-morning snack option for day 5 can be celery sticks with almond butter.
- Lunch: For lunch arrange a grilled chicken with Caesar salad
- Afternoon Snack: Drink a protein shake mixed with berries 🍓.
- Dinner: You can have beef and vegetable stir-fry with teriyaki sauce. You can also have brown rice.
Day 6: Saturday
- Breakfast 🍳: Your breakfast for day 6 may have scrambled eggs with peppers and onions. Try to have whole-grain toast also.
- Mid-Morning Snack 🍓: Rice cakes topped with sliced strawberries and cottage cheese
- Lunch 🌯: For lunch have some grilled vegetables and feta cheese wrap
- Afternoon Snack 🥣: Granola and mixed berries paired with a protein yogurt parfait.
- Dinner: For dinner, try to have baked cod with herbs. Your dinner can also have quinoa and chickpea salad.
Day 7: Sunday
- Breakfast: Try to have protein pancakes and dress the cake 🥞 with Greek yogurt and honey.
- Mid-Morning Snack: Have a handful of 🥜 nuts and dried fruits.
- Lunch: For lunch arrange a Turkey burger 🍔 on a whole-grain bun and mixed greens salad with avocado slices
- Afternoon Snack: Peach 🍑 slices and cottage cheese.
- Dinner: Your dinner can include grilled chicken 🍗 breast flavored with garlic and lemon. You can also have sweet potato fries.
Also See: The Best Celebrity Fitness Trainers in India
7-day Meal Plan for Fat Loss
Combining a weight loss plan with a diet is essential to achieve the desired results. Exercise and workout alone can’t be efficient in reducing body fat until supported by a balanced diet plan. Here is the comprehensive 7-day meal plan for fat loss.
Day: 1
- Breakfast: Egg scrambled with tomato and spinach 🍳🍅🥬
- Lunch: Tuna salad with tomato, cucumber, and lettuce 🥗🍅🥒
- Dinner: Rice made from cauliflower and bean chili 🍚🌶️
- Snack: Peanut butter with apple slices 🥜🍏
Day: 2
- Breakfast: Oatmeal flavored with seeds, milk, and blueberries 🥣🌾🫐
- Lunch: Vegetable wraps with hummus 🌯🥒
- Dinner: Sweet potato mash, purple sprouting broccoli, and sesame salmon 🍠🥦🐟
- Snack: Cashew nuts and Tangerine 🥜🍊
Day: 3
- Breakfast: Avocado mash and a fried egg served with rye toast 🥑🍳🍞
- Lunch: Quinoa with broccoli and toasted almonds 🍚🥦🌰
- Dinner: Stir-fried chicken and soba noodles 🍜🍗
- Snack: Coconut yogurt and blueberries 🥥🫐
Day: 4
- Breakfast: Smoothie consisting of oat milk, fruit, and protein powder 🥤🍓🍌
- Lunch: Lettuce and corn salad with chicken 🥗🌽🍗
- Dinner: Puy lentils, roasted Mediterranean veggies, and tahini dressing 🍲🍆🍠
- Snack: Rice cake made entirely of grains and nut butter 🍚🥜
Day: 5
- Breakfast: Greek yogurt and raspberries on buckwheat pancakes 🥞🍇🍯
- Lunch: Two oatcakes and vegetable soup 🍲🍪
- Dinner: Tacos with fish and slaw 🌮🐟🥗
- Snack: Boiled egg served with pita chips🍳🥙
Day: 6
- Breakfast: Peanut butter on apple slices 🥜🍏
- Lunch: Feta and pea omelet minted 🍳🧀🌿
- Dinner: Greens, roasted sweet potatoes, and chicken breast 🥗🍠🍗
- Snack: Protein ball made of cocoa 🏋️♂️🍫
Day: 7
- Breakfast: Eggs and vegetables in a breakfast muffin 🍳🥦🧁
- Lunch: Bowl of crispy tofu 🍲🍣
- Dinner: Zucchini noodles and lentil Bolognese 🍝🥒
- Snack: Hummus with carrot sticks 🥕🍲
Conclusion
In conclusion, whether you are aiming to gain muscles 💪 or lose fat 🏋️♀️, following a proper diet 🥗 is mandatory. To gain muscle mass a protein-rich diet balanced with other nutrients can prove productive. Furthermore, to lose weight sticking to a proper diet plan 📅 and workouts is important to achieve desired results.
