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Weight loss vs. Muscle gain meal ideas

While no one specific meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.

As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.

While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.

As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.

Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.

More info below:

🍳Breakfast fat loss – 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
🍳Breakfast muscle gain – Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.

🥗Lunch fat loss – 4oz chicken, 1 sweet potato, 1 cup broccoli.
🥗Lunch muscle gain – Added 2oz chicken, added 1 banana + 1 tbsp pb.

🥘Dinner fat loss – 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
🥘Dinner muscle gain – Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.

🍓Snack fat loss – 1 cup strawberries + 25g chocolate
🍓Snack muscle gain – 1 cup straw + 1 banana + 45g chocolate

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