See menu to gain muscle and lose fat

As for carbohydrates , the consumption of pasta and bread with white flour, which contain a higher caloric index, should be avoided. You can choose from other sources, such as: brown rice, vegetables, oats, potatoes , bananas , cassava, beans etc.

Finally, fats enter the menu through items such as olive oil, oilseeds and butter.

Weekly menu ideas for hypertrophy

Knowing the ingredients that are part of an eating plan is easy. However, we are not always able to organize this into a menu, separating correct and balanced portions.

That is why monitoring with a nutritionist is so important, since the professional will define a diet plan for you. Thus, considering your needs, preferences and routine.

But, to help you visualize a weekly menu for hypertrophy (muscle mass gain) and fat loss, we have separated some ideas *. Check out:

* We consider the daily intake of 2000kcal.

What to eat for breakfast?

Breakfast is a very important meal and should not be left out. Especially when you want to gain muscle mass and lose weight.

This is because, in diets that aim at hypertrophy, the consumption of proteins and carbohydrates must be distributed throughout the day. In other words, it cannot be limited to lunch and dinner.

Then, we separate a meal option that you can include in the menu for this step:

*Approximated values. Professional monitoring is required for more accurate data.

Remembering that it is recommended to seek professional guidance in order to obtain differentiated and appropriate options according to your routine, needs and personal taste.

What to eat for lunch?

As mentioned, it is important to maintain a balance in the consumption of proteins and carbohydrates. They are usually present in the two main meals of the day: lunch and dinner.

But for those who want to gain muscle mass and decrease the fat content, it is necessary to correctly choose the proportions and ingredients at mealtime. Whereas some foods may not favor this process, although they have other benefits.

In this sense, a possible option to include in the menu would be the following:

*Approximated values. Professional monitoring is required for more accurate data.

That way, you will be consuming protein through chicken and carbohydrate through brown rice. In addition, it can also be noted that lentils are an excellent source of fiber, which increases satiety and decreases appetite.

What to eat for dinner?

Contrary to what some may think, skipping meals is not recommended to lose weight or even to gain lean mass . Many still believe that eating at night is what makes you fat.

This information is not true . What can put on weight is overeating or the choice of inappropriate foods based on your goals.

Thus, for those who are aiming to gain muscle mass and lose fat, an example of a meal that can be eaten at dinner time is as follows:

*Approximated values. Professional monitoring is required for more accurate data.

In that case, it would still be possible to include a “dessert” at supper time . It can be, for example, any of the following alternatives:

*Approximated values. Professional monitoring is required for more accurate data.

What to eat in the pre and post workout?

Food before and during training is very important. In general, those who want hypertrophy usually practice some physical exercise, almost always weight training.

So, you need to be aware of what to eat to contribute to the goal of increasing lean mass and decreasing the percentage of fat.

Thus, it is possible to prioritize the consumption of carbohydrates and proteins. A simple example is, before training , to eat 2 slices of whole grain bread with 1 of white cheese.

Bread is a complex carbohydrate and demands more work and energy from the body. So it can help you lose fat, especially when consumed before training. But remember to wait approximately 1 hour after your meal to exercise.

If the idea is to reinforce your protein and carbohydrate intake before training, but without being exactly a meal, you can choose a protein shake (whey protein), carbohydrate supplements ( maltodextrin , for example) or a fruit vitamin with supplements.

So, after training , it is necessary to eat foods that repair muscle damage, in order to favor the gain of lean mass and not damage the muscle. A very common alternative is to eat 1 chicken fillet and 120g sweet potatoes (roasted or boiled).

Preferably, this meal should be eaten within 1 hour after training, as it is the period when the body is still burning energy.

Remember that these are just general recommendations. Search for a professional !

Vegan protein for muscle mass

When we think of diet and protein, it is quite common that at the time it refers to the consumption of meat (especially chicken) and eggs. However, these are not the only protein source food alternatives – they directly help in gaining muscle mass.

There are also several vegan options . What is beneficial not only to those who have veganism as a way of life, but also to all who want less meat consumption or even a healthier and more natural diet.

In this sense, check out what are some ingredients that are a source of protein and vegan:

• Chickpeas (100g = 19.3g of protein);
• Oats (100g = 16.9g of protein);
• Quinoa (100g = 4.4g of protein);
• Lentils (100g = 25.8g of protein);
• Beans (100g = 5.5g of protein);
• Green peas (100g = 5g of protein);
• Peanuts (100g = 25g of protein);
• Flaxseed (100g = 18g of protein);
• Banana (1 unit = 1.6g of protein);
• Guava (1 unit = 1.4g of protein).

These are just a few examples (with approximate values) that can be part of a menu aimed at hypertrophy and weight loss. In addition to being sources of protein, many are also rich in fiber and vitamins , which directly contributes to these goals.