"Three-point exercise, seven-point diet", in the process of fitness and muscle gain, diet plays a very important role in muscle gain itself Through reasonable diet arrangement, you can increase your own weight, and with the help of fitness exercise, you can gain good muscles and become a bodybuilding figure. Below, a healthy diet culture introduces recipes about fitness and muscle building. This week's diet plan will greatly promote your muscle building process.

List of diet plans for gaining muscle for one week:

The first day:

Meal 1: 2 slices of bacon, 4 eggs, half a medium-sized bell pepper, 1/4 medium-sized onions, 1 slice of cheese.

The second meal: half a medium-sized tomato, 2 tablespoons pine nuts, 1/4 medium-sized onions, 1 tablespoon olive oil.

Meal 3: 226g salmon, 8 asparagus tender stems, olive oil 1 tablespoon, raspberry 1/3 cups, peeled chicken breast 170g, and half a cucumber.

Meal 4: 4 raspberries, half a cup of cheese, 3 tablespoons of whipped cream, 1 tablespoon of whey protein.

The next day:

Meal 1: 4 eggs, 2 tablespoons salad dressing, 2 shallots, 1/4 cups of cheese, 3 egg whites.

Meal 2: 170g steak, 2 cups of broccoli, 1 tbsp olive oil, 1/4 red onions.

Meal 3: 2 spoonfuls of recovery drinks (after training)

Meal 4: 85g spinach, half a cup of coconut milk, 1/4 medium-sized onions and 3 chicken legs.

The 5th meal: 1 spoon whey protein, 1/4 cups crushed walnuts, 1/4 cups blueberries.

The third day:

Meal 1: 4 eggs, 3 egg whites, 1 cup of broccoli, 1 tablespoon of olive oil, 1/4 cup of cheese.

The second meal: half a cup of peas, half a cup of carrots, 3 chicken legs, 2 tablespoons of cheese and 0 tablespoons of 65438+ rapeseed oil.

Meal 3: 1 tablespoon semi-whey protein, 2 tablespoons natural peanut butter, 2 tablespoons flaxseed powder.

Meal 4: 198g tuna, 2 cups of baby spinach, half a cup of mushroom slices, half a medium-sized tomato, 1 tbsp olive oil, 1 tbsp unsalted butter.

The fourth day:

Meal 1: 2 slices of turkey bacon, 4 eggs and 226 grams of chocolate milk.

The second meal: 2 tablespoons mayonnaise, celery 1, medium-sized onion 1/4, canned tuna 1, and 3-leaf lettuce.

Meal 3: 2 spoonfuls of recovery drinks (after training)

Meal 4: steak 170g, 8 Chinese cabbages, olive oil 1 tablespoon.

The 5th meal: 1 spoon whey protein, 1/4 cups crushed walnuts, 1/4 cups blueberries.

Day 5:

Meal 1: 1 cup full-fat yogurt, 1 spoon semi-whey protein, 2 tablespoons chopped walnuts, 1/4 cups raspberries.

Meal 2: 2 cups of baby spinach, 2 strawberries, 3 tablespoons of chopped green onion, 2 cups of sliced mushrooms1/,peeled chicken breast198g, and 3 tablespoons of olive oil1/.

Meal 3: 1/4 cups of cheese, half an orange, 2 tablespoons of chopped walnuts, 1 tablespoon of semi-whey protein.

Meal 4: 200g steak, half a medium onion, 1 bell pepper, 1 tablespoon rapeseed oil.