![]() Refined grains, like white rice, white bread or white pasta.Cured meat and sausages, hot dogs, sausages, rump roast, prosciutto, mortadella and salami.Foods with high fat content, like fried foods, margarine, pizza, bacon, chips, and hamburgers.To maintain muscle mass and to prevent increase in body fat, people with an mesomorph body type should avoid eating food that could delay their health goals. 1.5L or about 6 cups of water per day) also play a role in gaining muscle. It's important to note that factors like healthy sleep habits, regular physical activity and adequate hydration (e.g. Therefore, it is best to consult a dietitian to develop a diet plan that is personalized to you and your goals. The types or quantities of food presented can vary depending on gender, age, weight and individual health status. Salad: 100g of sliced grilled chicken and 1 side plate of green-leaf lettuce, red-leaf lettuce, tomato, arugula and 1 tablespoon of olive oil + 30g of whole wheat croutonsġ large squash (250g) stuffed with 120g of tofu seasoned with herbs, roasted diced tomato + 2 tablespoons of pureed cassava + 1 side salad of cabbage and grated carrots seasoned with 1 tablespoon of olive oilġ cup of mint tea + 1 medium slice of melon ![]() rice, oat or coconut milk), 2 tablespoons of rolled oats, 1/2 a diced banana and 1 teaspoon of cinnamonġ medium banana + 1 tablespoon of natural peanut butterġ small slice of watermelon + 2 brazilian nutsģ tablespoons of boiled sweet potato + 100g of grilled salmon + 2 tablespoons of boiled squash + 1 side plate of salad (with lettuce, tomato, cilantro and arugula) seasoned with 1 tablespoon of olive oil + 6 strawberriesģ tablespoons of quinoa + 120g of chicken tossed with 3 tablespoons of okra + 2 tablespoons of beans + 1 tablespoon of carrots seasoned with 1 tablespoon of olive oil + 150ml homemade lemonade without sugarġ side plate of whole wheat pasta with homemade bolognese sauce (made with 1 tomato, fresh herbs and 3 tablespoons of ground meat) _ 1 side plate of salad (with lettuce, spinach, onion and tomato) seasoned with 1 tablespoon of olive oil + 1 small guavaĢ tablespoons of smashed avocado seasoned with salt and pepper + 2 corn tortillasġ20g of no-fat yogurt with 1 tablespoon of flaxseed flour and 1 teaspoon of honeyģ tablespoons of whole wheat rice + 120g of grilled lean beef + 4 tablespoons of boiled eggplant + 1 side plate of salad (with spinach, lettuce, and green beans) seasoned with 1 tablespoon of olive oil Oatmeal prepared with 1 cup of milk beverage (e.g. 1 cup of green tea + 1 tapioca crepe (prepared with 4 tablespoons of tapioca flour, 1 tablespoon of flaxseed + 2 medium slices of goat cheese) + 1 small tangerineġ cup of coffee without sugar + 1 whole wheat french bun + 2 medium slices of ricotta cheese + 1 fresh plum
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