Gain Mass

Gourmet Muscle - A Tasty Menu for a 180-Pound Guy

Want some variety while sticking to a strict regime? Read on!

Variety is the spice of life, but dietary discipline is the key to anyone who is looking for real results. Check out some of these meals to see if they can help spruce up your dishes:


MEAL 1

Cheesy Scrambled Eggs and Oats

¼ cup shredded cheddar cheese

3 eggs

4 egg whites

2 scallions, chopped

½ cup rolled oats with 1 small diced apple

1 tsp cinnamon


MEAL 2

Creamy Blueberry Smoothie

1∕3 cup cottage cheese

1 scoop whey protein

1 cup unsweetened almond milk

1 cup blueberries

2 tbsp walnuts

2 tbsp flaxseed meal


MEAL 3

Salmon Salad Sandwich

1 pouch salmon

1 slice red onion

1 slice tomato

2 tbsp canola mayonnaise

2 slices sprouted-grain bread


MEAL 4

Skirt Steak and Sprouts

8 oz skirt steak rubbed with 1 tsp olive

oil and 3 tbsp cilantro, diced

10 Brussels sprouts, halved, tossed in balsamic vinegar, roasted


Post-Workout

Shake

50 grams dextrose

25 grams whey protein


Meal 5

2∕3 cup quinoa cooked in 1 1∕2cup/p>

low-sodium chicken broth

3 boneless, skinless chicken thighs marinated in 3 tbsp low-sodium soy


Totals

3,100 calories, 232g protein, 243g carbs, 131g fat

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