Choosing the right way to eat to build muscle mass 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 building muscle mass...
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
Fruit:
1 Apple
1 Orange
1/2 Grapefruit
3 Small Apricots
1 Banana
1/4 Melon
1-Cup Berries, Grapes
1 mango, small papaya
Dairy:
1 yogurt
1-Cup low fat cottage cheese
1-Cup non-fat milk (I use vanilla soy milk instead!)
1/2 Cup non or low fat cheese
Wheat Products:
2 slices whole wheat bread
1 bagel
2-Cups pasta
Whole wheat tortillas
Snack Foods:
Rice cakes
Non-wheat cereals
Plain popcorn
Raw Vegetables
Nuts
Dried Fruit
A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will share in the next post. Remember that you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 ½ hours apart. Try out a few of these meal plans to start out with.
Click image below to obtain FREE and high-quality muscle building video lessons.
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
Fruit:
1 Apple
1 Orange
1/2 Grapefruit
3 Small Apricots
1 Banana
1/4 Melon
1-Cup Berries, Grapes
1 mango, small papaya
Dairy:
1 yogurt
1-Cup low fat cottage cheese
1-Cup non-fat milk (I use vanilla soy milk instead!)
1/2 Cup non or low fat cheese
Wheat Products:
2 slices whole wheat bread
1 bagel
2-Cups pasta
Whole wheat tortillas
Snack Foods:
Rice cakes
Non-wheat cereals
Plain popcorn
Raw Vegetables
Nuts
Dried Fruit
A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will share in the next post. Remember that you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 ½ hours apart. Try out a few of these meal plans to start out with.
Click image below to obtain FREE and high-quality muscle building video lessons.
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