Total Fitness Mind Body Spirit

Now that I explained some basic exercises, let’s get into some sample meals to help pack on that muscle! 

Choosing the right way to eat to build muscle can be a little overwhelming.  But once you start eating the way you need to, it will become second nature to you.  Following is a list of good foods for you to eat in each of the categories you need to concentrate on:

Proteins:
White meat chicken or turkey
Canned tuna
Canned salmon
Fresh Fish
Shellfish
Eggs
Tofu
Soy
Red meat like steak or roast

Complex Carbohydrates:
Oatmeal
Potatoes
Yams, Sweet potatoes, Acorn squash
Rice
Legumes
Corn

Vegetables:
All water based types.
Lettuce, Cabbage, Spinach
Asparagus
Bok Choy, Leeks
Tomatoes
Celery
Onions
Green Beans
Broccoli, Cauliflower, Radish
Zucchini Squash
Mushrooms
Carrots
Peas

Meal 1:
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies)  You can also add some chicken or lean beef if you want.

Meal 2:
One cup yogurt or a protein shake

Meal 3:
6 oz Chicken
Small raw vegetable salad
1 bagel

Meal 4:
1 piece fruit
3-4 oz Chicken

Meal 5:
6 oz fish
1 – Cup grilled veggies
1 – Cup brown rice

Eating several small meals spaced out every 2 – 3 hours is much healthier than larger infrequent meals.  The body can only assimulate so much protein per meal, so the introduction of more meals will help build muscle faster!