These six courses have one thing in common: they are beautiful, perfect and most importantly they are healthy. Meals are perfect for growing muscles, dropping the weight or just wanting to live healthy. Not sure what to eat for breakfast? Lunch? Dinner? - Now you will learn. You may need to adjust your portion sizes according to your physique, but these dishes are versatile and suitable for everyone.
Breakfast
4-6 egg whites with 2 yolks
100 g porridge
1 banana
The meal will be: 525 calories, 38 grams protein, 59 grams carbohydrates and 15 grams of fat.
Eggs are an excellent source of protein, a protein is quickly digestible and perfectly suited to the production of muscle. Meals will provide energy, complex carbohydrates are an excellent source of energy. A banana obtained from fructose and potassium participate in the formation of glycogen in the liver and muscles.
Tip for people who have difficulty to gain weight:Use milk while cooking porridge, in steed of water.Also drink some extra milk too.It will add an additional 16 grams of protein, 24 grams of carbohydrates and only 4 grams of fat.
Tip for people who want to lose weight:replace banana with a strawberry,like that you will reduce 50 calories.Also you can not to eat egg yolks,like that you will reduce amount of fat.
Lunch
170-250g of lean beef
100 g of pasta
50 g of broccoli
The meal will be: 700 calories, 60 grams of protein, 83 grams of carbohydrates, 13 grams of fat.
Beef is ideal for muscle growth,also it has creatine,all required amino acids and B vitamins,It also contains iron.Pasta provides carbohydrates that are required in order to remain vigorous, and broccoli has different compounds involved in fat burn.
Tip for people who have difficulty to gain weight:Select a fattier meat. This will facilitate the collection of the required amount of calories.
Tip for people who want to lose weight:Reduce portion of pasta by half, so you eat fewer calories. Double portion of broccoli, extra long fibers provide a feeling of satiety and consume less calories,you will feel better.
Meal before a workout
(One hour before):
250 grams of lean curd
Four cakes of rye bread with 2 tablespoons of jam.
The meal will be: 532 calories, 35 grams of protein, 89 grams of carbohydrates, 4g of fat.Protein is excellent source of amino acids
Protein from curd will be entering bloodstream at the beginning of workout,it will reduce muscle breakdown.Jam contains sugar which will cause the insulin it will also reduce muscle breakdown.Rye bread has a slow burning carbs, it will reduce the sugar content reduction resulting from eating sugar.
Tip for people who have difficulty to gain weight:Eat more jams, it will protect from losing glycogen reserves.
Tip for people who want to lose weight:eat two pieces of bread.
Part 2 Is Here
6 perfect meals suitable for the production of muscle or fat loss [Part 1]
