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Your one-week, lean-muscle building meal plan, plus the 15 best lean-muscle building foods. Email More by Jim Stoppani, PhD, Karla Dial And Allan Donnelly Jan 04, 2012 The 15 Best Lean-Muscle Building Foods1. Beef (From Grass-Fed Cattle)
Beef is important for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.
Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding bodyfat and building lean muscle.
2. Beets
A good source of betaine, also known as trimethylglycine, this nutrient not only enhances liver and joint repair, but also has been shown in clinical research to increase muscle strength and power.
Beets also provide an NO boost which can ehance energy and aid recovery.
3. Brown Rice
A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts. Brown rice also can help boost your growth hormone (GH) levels, which are critical for encouraging lean muscle growth, fat loss and strength gains.
A slow-digesting whole grain that provides you longer-lasting energy throughout the day, and during workouts.
4. Oranges
Another good fruit that can actually help to boost muscle growth, strength and endurance, especially when eaten before workouts.
5. Cantaloupe
Due to it's relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.
6. Cottage Cheese (Organic)
Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.
Casein protein is the slowest-digesting protein you can eat, meaning it prevents your muscles from being used as an energy source while you fast during the night.
7. Eggs
Eggs are known as the perfect protein, but their ability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.
If you're worried about your cholesterol shooting up from eating the yolks, cholesterol from eggs has been shown to decrease the amount of LDL (bad) cholesterol particles associated with atherosclerosis.
Eggs are known as the perfect protein.
8. Milk (Organic)
Contains both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.
9. Quinoa
A complete protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor-1 (IGF-1) levels, an important factor associated with lean muscle and strength gains.
10. Wonka Pixy Stix
These contain dextrose, meaning this carb doesn't even need to be digested - it literally goes straight into your bloodstream, getting those carbs straight to your muscles for the fastest recovery possible after workouts.
11. Spinach
A good source of glutamine, the amino acid that is important for lean muscle growth.
In addition to glutamine, spinach can increase muscle strength and endurance.
12. Apples
The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.
Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples apre-workout carb source.
Apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer.
13. Greek Yogurt
Like plain yogurt, Greek yogurt starts from the same source: milk. Greek yogurt, however, has more protein (a whopping 20 g per cup) and fewer carbs (9 g per cup) than regular yogurt (16 g protein, 16 g carbs per cup).
It's also a good source of casein protein.
14. Ezekial 4:9 Bread
Ezekiel bread is made from organic sprouted whole grains. Because it contains grains and legumes, the bread is a complete protein, which means it contains all nine of the amino acids your body can't produce on its own - the ones needed for lean muscle growth.
15. Wheat Germ
Rich in zinc, iron, selenium, potassium and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), arginine and glutamine.
This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.
The Lean Muscle One-Week Meal Plan
The following plan is designed for a woman weighing 140 pounds. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight.
So for a 110-pound woman, total daily calories would be between 1,430 to 1,650; for a 150-pound woman, about 1,950 to 2,250. See muscleandfitnesshers.com for your supplements on workout days.
MondayNutrition:
Calories: 1,835
Protein: 185g
Carbs: 135g
Fat: 65g
Breakfast 1:
whey protein1 scoop
cantaloupe1/2 small/medium Breakfast 2: (30-60 min after B1)
Ham and Cheese Omelet(2 large eggs, 2 slices low-fat deli ham, 1/4 cup fat-free cheddar cheese)
cooked oatmeal1 cup Late-Morning Snack:
reduced-fat Greek yogurt4oz
blueberries1/2 cup (Mixed in with yogurt) Lunch:
lean ground beef4 oz
whole-wheat hamburger bun1
mixed greens (include spinach)2 cups
olive oil and balsamic vinegar1 tbsp / 1 tbsp Midday Snack:
canned chicken breast3 oz
light mayonnaise1 tbsp
whole-wheat crackers5 (Mix mayo in chicken, eat on crackers) Dinner:
chicken breast6oz
chopped broccoli1 cup
mixed greens (include spinach)2 cups
olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack:
cottage cheese3/4 cup
salsa2 tbsp (Mix salsa in cottage cheese) TuesdayNutrition:
Calories: 1,870
Protein: 190g
Carbs: 145g
Fat: 60g
Breakfast 1:
whey protein1 scoop
orange1 large Breakfast 2:
large eggs2
large egg whites 2 (Make scrambled eggs)
whole grain waffle1
maple syrup1 tbsp Late-Morning Snack:
whey protein1 scoop
wheat germ1/2 cup (Mix wheat germ in whey shake) Lunch:
turkey deli meat4oz
light mayonnaise1 tbsp
Ezekial bread2 slices (Make turkey sandwich) Midday Snack:
low fat cottage cheese1/2 cup
sliced pineapple1/4 cup (Mix pineapple in cottage cheese) Dinner:
tilapia6 oz
broccoli1 cup
mixed greens (include spinach)2 cups
olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack:
casein protein1 scoop
walnut halves7
peanut butter1 tbsp (Dip walnuts in peanut butter) WednesdayNutrition:
Calories: 1,900
Protein: 180g
Carbs: 160g
Fat: 55g
Breakfast 1:
whey protein1 scoop
small apple1 Breakfast 2:
Frittata Recipe
cooked oatmeal1 cup Late-Morning Snack:
reduced-fat Greek yogurt1/2 cup
sliced strawberries1/2 cup Lunch:
Stir-fry B Recipe Midday Snack:
low fat cottage cheese1/2 cup
canned Mandarin oranges1/2 cup Dinner:
top sirloin steak6oz
asparagus spears20
mixed greens (include spinach)2 cups
olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack:
reduced-fat Greek yogurt1 cup
honey1 tsp
roasted flaxseeds2 tbsp (Mix honey and flaxseeds in yogurt) ThursdayNutrition:
Calories: 1,855
Protein: 165g
Carbs: 130g
Fat: 75g
Breakfast 1:
whey protein1 scoop
cantaloupe1/2 medium Breakfast 2:
low-fat milk1/2 cup
Kashi Go Lean cereal1/2 cup
whey protein1/2 scoop Late-Morning Snack:
mixed greens (include spinach)2 cups
large whole eggs2 (hard-boiled and sliced)
dry oatmeal1/4 cup
olive oil and balsamic vinegar1 tbsp / 1 tbsp (Make salad by adding all ingredients together) Lunch:
seasoned tuna fillets5 oz packet
cooked quinoa1/2 cup
mixed frozen veggies1 cup Midday Snack:
10" whole-wheat pita1/2
reduce-fat cheddar cheese shredded1/4 cup (Make cheese quesadilla: add cheese to one side of tortilla, cook on medium heat in pan until cheese is melted) Dinner:
salmon6oz
mixed greens (include spinach)2 cups
olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack:
cottage cheese3/4 cup
salsa2 tbsp FridayNutrition:
Calories: 1,915
Protein: 195g
Carbs: 145g
Fat: 65g
Breakfast 1:
whey protein1 scoop
apple1 Breakfast 2:
low fat cottage cheese1/2 cup
canned Mandarin oranges1/2 cup
medium celery stalks2
peanut butter1 tbsp (Fill celery grooves with peanut butter) Late-Morning Snack:
whey protein1 scoop
wheat germ1/2 cup (Mix wheat germ in whey shake) Lunch:
turkey breast deli meat4oz
reduced-fat American cheese1 slice
light mayonnaise1 tbsp
10" whole-wheat pita1 Midday Snack:
fat-free cheese2 oz
whole-wheat crackers5 Dinner:
tilapia6 oz
mixed greens (include spinach)2 cups
olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack:
casein protein1 scoop
walnut halves7 SaturdayNutrition:
Calories: 2,000
Protein: 180g
Carbs: 170g
Fat: 70g
Breakfast 1:
whey protein1 scoop
orange1 large Breakfast 2:
large eggs2
large egg whites 2
reduced-fat cheddar cheese (shredded)1/4 cup (Make cheese omelet)
whole-wheat English muffin1
peanut butter1 tbsp (Spread peanut butter on toasted muffin) Late-Morning Snack:
boiled soybeans1/2 cup
chicken noodle soup1 cup Lunch:
albacore tuna (in water)3oz
mixed greens (include spinach)2 cups
beets1 cup
fat-free feta cheese1 oz
olive oil and balsamic vinegar1 tbsp / 1 tbsp
large whole-wheat pita bread (sliced into wedges)1/2 (Add ingredients to salad and eat with pita bread) Midday Snack:
reduced-fat Greek yogurt1 cup
honey1 tbsp Dinner:
Spaghetti and Meatballs C Nighttime Snack:
low fat cottage cheese3/4 cup Sunday (High Carb "Cheat" Day)Nutrition:
Calories: 2,500
Protein: 160g
Carbs: 255g
Fat: 75g
Breakfast 1:
whey protein1 scoop
cantaloupe1/2 medium Breakfast 2:
Breakfast Sandwich D Late-Morning Snack:
reduced-fat Greek yogurt1/2 cup
blueberries1/2 cup Lunch:
turkey deli meat4 oz
Ezekial bread2 slices
mixed greens (include spinach)2 cups
olive oil and balsamic vinegar1 tbsp / 1 tbsp Midday Snack:
10" whole-wheat pita bread 1/2
fat-free cheddar cheese1/4 cup (Make cheese quesadilla) Dinner: Cheat Meal
pepperoni pizza3 slices
beer12 oz
ice cream1 cup Nighttime Snack:
cottage cheese3/4 cup
salsa2 tbsp The RecipesRecipe A: Frittata
Ingredients:
2 large whole eggs1 large egg white1/4 cup low-fat cottage cheese1/2 cup chopped broccoli1/2 medium onion, chopped
Directions:
In frying pan on medium heat, cook onions for about five minutes with fat-free cooking spray; add broccoli and cook for about five minutes.
In a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that eggs are evenly distributed; as eggs set around the edges, lift to allow uncooked portions to flow underneath.
Turn heat to low, cover the pan and cook until top is set.
Invert onto a plate.
Frittata A Recipe.Recipe B: Stir-fry
Ingredients:
4oz shrimp1 large whole egg1/2 cup cooked medium-grain brown rice1 cup mixed frozen veggies
Directions:
In a pan over medium heat cook shrimp in nonfat cooking spray, add boiled rice and vegetables, add scrambled egg and soy sauce if desired.
Cook for about 5-10 minutes, stirring frequently.
Stir-fry B Recipe.Recipe C: Spaghetti and Meatballs
Ingredients:
4 oz lean ground turkey1 cup cooked spaghetti squash1/4 cup fat-free ricotta1/2 cup marinara sauce1 cup raw spinach
Directions:
Mix desired spices with ground turkey and roll into balls; add desired spices to sauce and cook meatballs in sauce until done.
Cook spaghetti squash in a shallow baking pan with ½ inch of water in pan at 350 degrees in oven until tender. Scrape out spaghetti squash with fork to make spaghetti strings.
Top spaghetti squash with meatballs and sauce, and spinach and top with ricotta.
Spaghetti and Meatballs C Recipe.Recipe D: Breakfast Sandwich
Ingredients:
1 large whole egg1 slice reduced-fat American cheese2 slices low-fat deli ham1 whole-wheat English muffin
Directions:
Make breakfast sandwich: toast muffin; fry ham in pan and place on one half of muffin.
Fry egg in pan using nonstick cooking spray and place on ham; top egg with cheese and cover with other muffin half to make breakfast sandwich.
Breakfast Sandwich D Recipe.
[ Nutrition 101 Main Page ]
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Rep Power: 48143
rep this user Burt12
so this is only for women or just up servings for men?
Article Rated: 0 Jan 2, 2012 12:16am | report BodyStats 6 ', 200 lbs 19% BF Permalink
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rep this user nathan312
there is no where near enough food
Article Rated: 0 Jan 2, 2012 7:20am | report BodyStats 5 '8", 167 lbs 5% BF Permalink
Rep Power: 32089
rep this user kinkoshinkai
If you guys read the paragraph before the meal plan, it is for a 140 lb. woman!! YES, you adjust for gender and weight! That's always the problem with generic plans or ANY boxed dosage/serving information. People MUST read, calculate, adjust, and quit being lazy, expecting everyone to GIVE them the answers!!! (unless you're PAYING a trainer or nutritionist, in which case, you SHOULD expect a customized answer!)
Article Rated: 0 Jan 2, 2012 4:49pm | report BodyStats 6 ', 217 lbs 16% BF Permalink Showing 1 - 3 of 3 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product
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