See menu to gain muscle and lose fat

Those who practice activities involving weight training usually have the desire to gain muscle mass and lose fat. Of course, exercise is very important for this, since it works directly on these two aspects.

But a targeted diet can collaborate (and a lot) with muscle mass gain and weight loss, even for those who do not practice weight training but want to improve in that sense.

Thinking about it, we have separated some tips for those who want to put together a menu that collaborates with this process. Check it out and learn more:


How to put together a menu to gain muscle mass and lose fat?

To put together a menu of any diet, it is ideal to first seek the guidance of a nutritionist, so that he / she can guide you on how to do this according to your body.

But in general, an eating plan to gain muscle (or lean mass ) and lose fat involves controlling the consumption of carbohydrates , proteins and fat. In this sense, the recommendation can be made as follows:

  • 30% of the total daily kcal destined for proteins – which would be equivalent to approximately 150g (considering a diet of 2000kcal / day);
  • 55% of the total daily kcal destined for carbohydrates – which would be equivalent to approximately 275g (considering a diet of 2000kcal / day);
  • 15% of the total daily kcal destined for fats – which would be equivalent to approximately 33g (considering a diet of 2000kcal / day).

When choosing the ingredients, it is necessary, therefore, to prioritize those that are most appropriate according to the objective.

For example, good sources of protein are: meats (chicken, fish, red meat), egg, milk and its derivatives, soy, quinoa , lentils, etc. So, they are good options to include in the diet.

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:

1 slice of beautiful papaya with 1 tablespoon of oatmeal 3.7g 27.4g
1 skimmed natural yogurt 2.6g 3.5g
1 slice of wholemeal bread with white cheese 24.3g 25.5g

*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:

1 fillet of 100g grilled chicken 30g
Lettuce and tomato salad, seasoned with ½ teaspoon of olive oil and little salt 2g 4g
2 tablespoons of cooked lentils 4g 9.3g
3 tablespoons of brown rice 3g 27g

*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:

Omelet (3 eggs and 2 slices of white cheese) 28g 7.2g
Steamed vegetables at will (broccoli, cauliflower and chayote) 2.19g 6.4g

*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:

1 apple 0.5g 20g
½ banana 0.8g 17g
1 cup (250mL) of skimmed milk with ½ tablespoon of cocoa powder 7.5g 13g
6 strawberries 0.5g 5.5g

*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.

Protein shakes are also a great and practical pre-workout option.

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.