Sample Meal Plan Day One
If you are thinking of losing weight and building up your muscle, you may follow a scientific weight gaining plan that will not only make you healthier, but it will definitely build your body with solid muscle power. But for this, you have to stick to a rational and planned food intake. You may gain some weight initially, but it will reduce in due course. For a skinny calorie conscious people, gaining weight during the first part of the meal plan may not be comfortable. In fact, most of the calorie conscious persons quit the program as they measure their weight at this part of the weight reduction and muscle building program. But with strong determination and proper mindset, he may overcome the difficulty.
Take the example of the bodybuilders. They are not ‘competition ready’ throughout the year. They also gain up weight during the interval period and reduce them before the competition at their will. The amount of fat and consolidated weight that you may gain during the initial part of the program will eventually regress as you continue to build up muscles.
Your meal should contain all the three basic elements – carbohydrates, proteins and fats. It is not that you should totally stop taking fat. Fat is the long term store house of energy and the energy that comes from the carbohydrates and proteins are for short term instant use. When you need energy for a longer period of time, you must have some amount of fat in your daily intake of food.
Flax seed oil is, by far, the best option as far as intake of fat is concerned. It is also a good antioxidant that will help you to reduce exhaustion during the muscle building process. Whole grain carbohydrates are ideal for your meal as it will offer the required amount of energy besides making your gastrointestinal system at regular pace. Protein should come from either lentils or low fat animal origin foods like chicken, turkey or egg-white. Daily intake of any one seasonal food is essential for calorie intake and to maintain the energy level high. Prepare your food either by boiling, broiling, baking or grilling. You must curtail fried foods and instant foods as much as you can.
Following is a sample food plan for the day one.
Meal 1
Omelets prepared from egg white and spinach (it should be cooked with cooking spray) and ¾ cup of oatmeal with 1 tbsp of honey.
Meal 2
Whey protein powder (2 scoops) mixed with one large orange juice along with 2 slices of brown bread toast (you may add 1 tsp of light non-hydrogenated spread, if you like).
Meal 3
Tuna sandwiches (1 ½ serving) made with 3 slices of brown bread, canned tuna (2 cans), 2 tbsp of fat-free mayonnaise with 1 tsp of mustard (you can add salt and pepper according to your taste) and 2 tbsp of chopped onion with 2 stalked of chopped celery.
Meal 4
You may take 1 large banana, 1 ½ cup of fat-free cottage cheese and ½ bagel along with fat-free cream cheese.
Meal 5
This includes 1 or 2 skinned and boneless chicken breasts, 1 cup brown rice, 1 cup of steamed broccoli and 1 cup of salad greens with fat-free salad dressing.
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