I can tell you that the right combination of meals is crucial for muscle development and recovery when building muscle. Here are some suggestions for fitness meals for muscle building:

High Protein Foods: Protein is an important nutrient for muscle growth and should be increased appropriately in each meal. It is recommended to choose chicken breast, lean beef, fish, tofu and other high protein foods.

Carbohydrates: Carbohydrates are an important source of energy and require a moderate increase in intake during muscle building. It is recommended to choose high-fiber foods such as brown rice, whole wheat bread, potatoes and oats.

Healthy fats: Healthy fats not only provide energy, but also help maintain normal body functioning and promote muscle growth. It is recommended to choose foods rich in healthy fats such as fish oil, flaxseed oil, olive oil and nuts.

Vegetables and fruits: Vegetables and fruits are rich in vitamins, minerals and antioxidants, which help to promote muscle recovery and enhance the body's immunity. It is recommended to choose spinach, broccoli, bell peppers, blueberries, strawberries and other fruits and vegetables rich in nutrients.

Supplements: In addition to getting nutrients through food, you can also add support for muscle growth through supplements. It is recommended to choose muscle building supplements such as protein powder, glutamine and creatine.

It should be noted that muscle building meals should be formulated according to one's own situation, including physical condition, body mass index, exercise level, goals, etc., and should follow the principles of moderation, balance and variety to avoid over-eating and single intake.

The following are some examples of meals suitable for muscle building:

Breakfast:

Oatmeal or whole-wheat bread with egg whites or ham sausage

Milkshake or yogurt with nuts and fruits

Lunch:

Brown rice with lean beef or chicken breast with vegetables and tofu soup

Sandwiches on whole-wheat bread with chicken breast or ham sausage. Vegetable Salad

Dinner:

Brown Rice or Mashed Potatoes with Fish or Shrimp, Vegetable Salad

Sweet Potato or Butternut Squash with Chicken Breast or Beef, Vegetables and Vegetable Soup

Extra Meal:

Protein Powder Shake or Glutamine Fruit Juice

Nut or Fruit

Noteweworth noting is that the above examples of meals are only to provide The specific diet plan should be formulated according to your own situation, eating habits and tastes, and you should pay attention to controlling calorie and fat intake, avoiding over-eating and the intake of high-sugar and high-fat food, so as not to affect your health and muscle-building effect.