NUTRITION: MUSCLE BUILDING MEAL PLAN

NUTRITION: MUSCLE BUILDING MEAL PLAN

YOUR PERSONAL NUTRITIONIST: CANDICE McBRIDE
(MSc in Nutrition & Dietetics)

Hi there,
If you are reading this, you are likely interested in transforming your life through good nutrition. I am a health & nutrition expert and enthusiast. Over the years I have discovered eating plans that have benefited many people’s health. I now work with other nutritionists at Cherry Hill to provide YOU with Good Food plans to improve your health.
We will aim to create new meal plans for you every 4 weeks.
Supporting Notes
1. Start on any day and follow the plan for 28 days.
2. Replace any foods you can’t eat with ones you can.
3. Message us your needs so we can address them in future plans to help others in your position.

MUSCLE BUILDING

• In order to maximize your results from the gym, you must focus on your diet, as eating the wrong foods can be detrimental to your bodybuilding goals.
• Muscle tissue is made up largely of proteins, which is why this macronutrient is essential.

HOW IT WORKS

• To make the most gains in muscle mass and strength you need:
• Enough calories total, each day.
• Enough protein to actually rebuild more muscle tissue.

FOODS TO EAT

• Meats, poultry and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia and cod.
• Dairy: Yogurt, cottage cheese, low-fat milk and cheese.
• Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn and rice.
• Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
• Starchy vegetables: Potatoes, corn, green peas, green lima beans and cassava.
• Vegetables: Broccoli, spinach, leafy salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.
• Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds and flax seeds.
• Beans and legumes: Chickpeas, lentils, kidney beans, black beans and pinto beans.
• Oils: Olive oil, flaxseed oil and avocado oil.

FOODS TO AVOID

• Alcohol
• Added sugars: Sweets, biscuits, doughnuts, ice cream, cake and sugar-sweetened beverages.
• Deep-fried foods: May promote inflammation and — when consumed in excess — fried fish, fries, onion rings, chicken strips.

SNACKS TO HAVE IN BETWEEN MEALS

• Protein shake and a banana
• Hard-boiled eggs and avo
• Greek yogurt and almonds
• Can of tuna with crackers
• Mixed Nuts

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