For muscle growth, starving yourself is out of the question, but, then again, you likely aren’t also in bulking mode. This plan offers some balance between those two extremes – lighter on fat and carbs, heavy on protein and deliciousness.
Nutritional Information (for one-day plan)
Calories: 2,111
Protein: 231 g
Carbs: 148 g
Fat: 84 g
Breakfast
Protein Crepes
2 scoops vanilla protein powder
2 tbsp water (or more, if needed)
8 large egg whites
2 to 3 drops liquid stevia
1 cup mixed berries
Directions: Preheat a nonstick pan over medium-high heat. Whisk together protein powder and water. Add egg whites and stevia and mix until smooth. Pour one quarter of the mix onto the hot pan in a thin layer; flip when bubbles form and continue cooking for up to 20 seconds. Repeat with remaining batter. Serve immediately, folded with berries.
Morning Snack
Chocolate Yogurt
1 cup nonfat Greek yogurt
2 tbsp cocoa powder
1 packet stevia
Directions: Mix thoroughly and either enjoy right away or keep in the freezer overnight and enjoy frozen the next day.
Lunch
Tuna Avocado Boats
1 avocado
1/2 can water-packed tuna
1/4 cup diced white onion
1/4 cup diced red pepper
1 tsp dried dill
Pepper and salt, to taste
Directions: Cut avocado in half and remove the pit. Scoop some of the flesh of the avocado out, place in a bowl to the side, and peel. Combine the remainder of the ingredients with the scooped flesh, mashing with the back of a spoon until slightly chunky. Spoon the mixture into the middle of the avocado halves, and enjoy immediately.
Afternoon Snack
Heart Side Salad
1/2 cup cherry tomatoes, cut in half
1 tbsp walnuts
1 tbsp crumbled blue cheese
2 tbsp low-fat prepared croutons
1 tbsp red wine vinegar
1 tbsp olive oil
2 Mini Babybel Light
Directions: Combine first four ingredients in a bowl. Drizzle with vinegar and oil, and serve with cheese.
Dinner
Turkey Spaghetti
200 g lean ground turkey
1/4 cup chopped white onion
1 tbsp tomato paste
1/2 cup no-salt-added tomato sauce
1 tsp dried oregano
1 tsp garlic powder
Pepper and salt, to taste
1 cup cooked whole-wheat spaghetti
1 tbsp grated Parmesan cheese
1/2 cup cooked broccoli
Directions: Preheat nonstick skillet over medium-high heat. Cook turkey and onion in the pan until meat is no longer pink and the onion is soft, about seven minutes. Reduce heat to medium and add the tomato paste, sauce, and seasonings to the pan and stir constantly for about three minutes until the sauce is warm. Spoon over warmed pasta, and serve with a side of broccoli.
Post-Workout Shake
Blueberry and Peanut Butter Shake
1 scoop berry-flavoured protein powder
1 cup water
2 tbsp all-natural peanut butter
1/2 cup blueberries
Handful of ice
Directions: Pulse ingredients in a blender until smooth.
