Health > Diet & Nutrition

Eating plan: build muscle

Thursday, April 9, 2009
Be active on a budget

To help build muscle tone, it’s important that you choose foods rich in carbohydrates and fibre, moderate in protein and low in fat to fuel your exercise regime.

Exercise, specifically resistance exercise is the key to toning up. However you also need to ensure you eat well too. This eating plan contains adequate amounts of kilojoules and protein, as well as variety and taste.

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

1 cup of high-protein cereal topped with 125ml skim milk & chopped banana

1 slice of fruit toast with 1tsp table spread

1 cup of Bircher muesli topped with 100g low-fat natural yoghurt & 50g berries

1 cup of high-protein cereal topped with skim milk & chopped banana

¾ cup of high-protein cereal with 125ml skim milk and 100g low-fat fruit yoghurt

1 cup porridge with 125ml skim milk & 1 tbsp honey

Piece of fruit

2 x Poached eggs & 50g smoked salmon on an English muffin with spinach

250ml glass of orange juice

1 cup of high-protein cereal topped with 125ml skim milk & 100g berries

Slice of wholemeal toast with 1 tsp jam

Morning Tea 50g Carrot and celery sticks with 50g low-fat tzatziki dip Piece of fruit & 100g low-fat natural yoghurt

50g low-fat cottage cheese with 6 crispbreads

 1 slice Wholegrain bread with 1tbsp peanut butter

Regular skinny latte

1 x Crumpet with 1 tsp honey

 1 piece of fruit and a 30g of almonds 10 Rice crackers with 50g light hommous dip
Lunch

2 x 100g sushi rolls with meat, chicken or fish

Piece of fruit

 Smoked salmon (50g), reduced-fat cream cheese (2 tbsp), rocket, capers (10), tomato & cucumber on 1 slice lavash bread

50g cooked Chicken, ¼ avocado, 1 slice of reduced-fat cheese and lettuce sandwich on rye

1 serve Leftover beef (100g of cooked meat) and vegetable stir-fry with 1 cup of steamed rice

Wholegrain (1) egg, ¼ avocado and salad roll

(no cheese)

Toasted small can of tuna, a slice of reduced-fat cheese, tomato and spinach sandwich on rye

Piece of fruit

50g lean roast beef with 2 tbsp chutney, 1 slice of reduced-fat cheese, spinach & tomato on wholemeal pita

Piece of fruit

Afternoon Tea 1 x boiled egg on 4 small crispbread biscuits 30g unsalted nuts 200g Fruit salad with 200g tub of low-fat vanilla yoghurt 200g Fruit salad with 200g tub of low-fat natural yoghurt and 1 tbsp mixed nuts

30g dried fruit & nut

Mug of skinny hot chocolate and handful of seeds

 Small can of tuna in spring water with 4 rye crispbreads
Dinner Chicken (100g) pesto (2tbsp) pasta (1 cup cooked) with a side salad Oven-baked fish (120g) with 1 cup cooked dill risotto & 2 cups steamed vegetables 100g cooked beef & vegetable stir-fry with steamed 1 cup cooked brown rice 6 x Garlic prawns with 1 cup cooked brown rice and 2 cups steamed vegetables

Steak (100g) with 1 cup mashed potato and 2 cups steamed vegetables

120g Pan-fried fish with bean & spinach salad (2 cups)

Glass of white wine (150ml)

 Lentil and vegetable curry with 1 cup cooked basmati rice
Dessert/Supper 200g tub of low-fat fruit yoghurt 250ml low-fat fruit smoothie (low-fat yoghurt and skim milk) 1 cereal or nut bar Skinny hot chocolate (250ml)

250ml low-fat fruit smoothie (made with skim milk and low-fat yoghurt)

 200g tub low-fat fruit yoghurt 200g tub of low-fat fruit yoghurt

Eating plan: budget conscious Eating plan: omega 3-rich Eating plan: destress Eating plan: healthy bones
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