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When it comes to building muscle, the importance of proper nutrition cannot be overstated. If you’re looking to pack on some serious size and strength, you need to fuel your body with the right foods at the right times. That’s where a meal plan comes in handy. Here’s a 4-week muscle-up meal plan that will help you get the gains you’re after. Each week is broken down into daily meals and snacks, so you can stay on track and hit your macros. Week 1: Monday: - Breakfast: Omelette with spinach, mushrooms, and cheese - Snack: Greek yogurt with fruit - Lunch: Grilled chicken with sweet potato and broccoli - Snack: Protein shake with banana and almond milk - Dinner: Grilled steak with roasted asparagus and quinoa Tuesday: - Breakfast: Protein pancakes with blueberries - Snack: Hard-boiled egg and an apple - Lunch: Turkey and cheese wrap with veggies and hummus - Snack: Cottage cheese with pineapple - Dinner: Baked salmon with green beans and brown rice Wednesday: - Breakfast: Protein smoothie with spinach and mango - Snack: Protein bar - Lunch: Chicken salad with mixed greens and avocado - Snack: Carrots and hummus - Dinner: Beef stir fry with peppers and rice noodles Thursday: - Breakfast: Egg and veggie scramble with whole wheat toast - Snack: Greek yogurt with honey and nuts - Lunch: Tuna salad with cucumber and tomato - Snack: Protein shake with peanut butter and banana - Dinner: Grilled chicken with roasted Brussels sprouts and sweet potato fries Friday: - Breakfast: Breakfast burrito with egg, black beans, and salsa - Snack: Beef jerky - Lunch: Turkey burger with sweet potato wedges - Snack: Cottage cheese with berries - Dinner: Grilled shrimp with quinoa and mixed veggies Saturday: - Breakfast: Protein oatmeal with banana and almond butter - Snack: Protein bar - Lunch: Grilled chicken Caesar salad - Snack: Apple slices with peanut butter - Dinner: Grilled steak with roasted zucchini and brown rice Sunday: - Breakfast: Protein smoothie bowl with fruit and granola - Snack: Hard-boiled egg and an orange - Lunch: Grilled chicken with mixed greens and balsamic dressing - Snack: Protein shake with almond milk and cinnamon - Dinner: Baked cod with roasted carrots and couscous Week 2: Repeat week 1, adjusting portion sizes as needed to continue making progress towards your goals. Week 3: Monday: - Breakfast: Protein pancakes with strawberries - Snack: Greek yogurt with granola - Lunch: Grilled chicken with roasted veggies and couscous - Snack: Protein shake with chia seeds and almond milk - Dinner: Baked salmon with quinoa and asparagus Tuesday: - Breakfast: Scrambled eggs with cheese and veggies - Snack: Protein bar - Lunch: Turkey chili with mixed greens and avocado - Snack: Cottage cheese with peaches - Dinner: Beef stir fry with brown rice and mixed veggies Wednesday: - Breakfast: Protein smoothie with spinach and pineapple - Snack: Beef jerky - Lunch: Cobb salad with chicken, bacon, and blue cheese - Snack: Carrots and hummus - Dinner: Grilled chicken with sweet potato wedges and green beans Thursday: - Breakfast: Breakfast burrito with scrambled eggs and salsa - Snack: Hard-boiled egg and an apple - Lunch: Tuna salad with mixed greens and whole wheat crackers - Snack: Protein shake with peanut butter and banana - Dinner: Grilled shrimp with roasted zucchini and brown rice Friday: - Breakfast: Egg and cheese sandwich on whole wheat toast - Snack: Protein bar - Lunch: Turkey and cheese wrap with veggies and hummus - Snack: Cottage cheese with berries - Dinner: Grilled steak with roasted Brussels sprouts and quinoa Saturday: - Breakfast: Protein oatmeal with blueberries and almond butter - Snack: Beef jerky - Lunch: Grilled chicken with sweet potato and green beans - Snack: Apple slices with peanut butter - Dinner: Baked cod with mixed veggies and brown rice Sunday: - Breakfast: Protein smoothie bowl with granola and fruit - Snack: Greek yogurt with honey and nuts - Lunch: Grilled chicken Caesar salad - Snack: Protein shake with almond milk and cinnamon - Dinner: Beef and broccoli stir fry with brown rice Week 4: Repeat week 3, adjusting portion sizes as needed to continue making progress towards your goals. Remember, this meal plan is just a guide. Feel free to swap out ingredients or adjust portion sizes to fit your individual needs and preferences. And don’t forget to drink plenty of water and get adequate rest and recovery time to aid in muscle growth and repair.
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