Menu to gain muscle: what, when and how much to eat –

Meal to gain lean mass

who indicates this diet to gain lean mass and the nutritionist and chef Lívia Pauliez (@liviapaulizez), known for its versatile recipes, delicious and with natural ingredients. “It is important to have adequate protein intake and, whenever possible, prioritize light foods. In addition to taking care of hydration! Check out what it says:

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Option 1:

2 eggs + 20g half-cured cheese + 1 cup of coffee without sugar.

“The consumption of eggs is a great alternative for the purpose, as the food is practical and versatile — and it is delicious scrambled, like an omelette or crepioca! A good tip to change the preparation is to place slices of cheese or grated cheese at the bottom of a frying pan and crack the eggs over the top. Cover and wait for it to brown to form a crunchy and tasty cone.”

Option 2:

1 cup of whole-grain yogurt + 2 tablespoons of chia + Coconut shavings.

“The night before, put the chia in the yogurt, stir well and leave it in the fridge. She will hydrate and turn into a pudding. Top with striped coconut or chopped fruit.”

Option 3:

1 slice of wholemeal bread + 1 slice of cheese or 1 scrambled egg + 1 tablespoon of butter.

“For those who need to eat bread in the morning, combine a slice of carbohydrate with cheese or egg protein.”

“For those who feel hungry in the middle of the day (morning or afternoon), options with proteins or good fats in intermediate snacks are good outlets.”

Option 1:

A serving of nuts + 1 serving of fresh fruit or dried fruit

Option 2:

Natural yogurt blended with fruit.

Option 3:

Sugar-free paçoca with 1 portion of fruit.

Option 4:

Semi-skimmed milk vitamin + 1 dose of whey (scoop) + 1 portion of frozen fruit.

Option 5:

3 cocktail-sized portions of cheese bread. How to make it: 1 box light ricotta cream + 1 cup sour or sweet sprinkles + 1 1/2 cup grated half-cured cheese.

“Preheat the oven. Mix all the ingredients well in a bowl and season with a pinch of salt. At first, it seems like it won’t work, but it does! Unite a roast with butter, make the balls and put it to bake. Try to make balls of the same size.”

1 portion of lean meat (chicken, fish, eggs, duckling, tenderloin, pork tenderloin) + Vegetables at will (roasted, boiled or sautéed) + Salad at will (avoid ready-made seasonings based on milk cream and/or cheese) .

“Vegetarians and vegans: bet on legumes such as lentils, chickpeas, peas and beans.”

Option 1:

Bowl of leaves with choice of protein (cheese, vegetables or nuts).

Option 2:

Tuna pate with pita bread and leaf salad.

Option 3:

Toast with guacamole and poached egg.

“If you hit that sweet tooth, prioritize chocolates with 50% cocoa or more.”