Meal after workout
Protein shake with water, 100 g of rice with 50g of raisins.
The meal will be: 549 calories, 45 grams of protein, 91 grams of carbohydrates, 2 grams of fat.
Recovery and growth. Quickly digestible protein, carbohydrates and accelerate the process of recovery.
Tip for people who have difficulty to gain weight:Increase the portion of rice by 150 g.
Tip for people who want to lose weight:Eat 50g of rice and 25 grams of raisins.
Snack
Turkey sandwich:
2 slices of wheat bread
2-3 pieces of low-fat cheese
3-4 pieces of turkey.
Mayonnaise and mustard for taste
The meal will be: 316 calories, 35 grams of protein, 34 grams of carbohydrates, 4g of fat
This meal is easy, it can be quickly prepared, bring to work or school.
Tip for people who have difficulty to gain weight:Drink a glass of milk and eat a couple of fruits
Tip for people who want to lose weight:Less fat if you don't use mayonnaise.
Dinner
200 grams of lean curd
Tip for people who have difficulty to gain weight:You can add the honey or jam
Part 1 is here
6 perfect meals suitable for the production of muscle or fat loss [Part 2]
