In daily life, diet is indispensable. Even when exercising, diet is indispensable. Of course, when we exercise with diet, we can have better exercise effects, but in diet, diet is also There are many things to pay attention to. So, what about a three-meal-a-day meal plan for losing fat and building muscle? Let’s find out together below!

7:00 Breakfast

Recipe: porridge, milk, eggs.

Reason: Porridge is easy to digest, and cowboy and eggs help to supplement protein. Milk can also be replaced with orange juice, which can add richer vitamin C and make you feel better.

9：00 Extra meals

Recipe: half an apple.

Reason: Apple is a low-calorie fruit with crude fiber, which can help eliminate hunger. Since it was close to lunch time, half an apple was enough.

11:30 Lunch

Recipe: rice (70g), fish (100g), shrimp (80g), vegetables (100g).

Reason: Fish and shrimp are high-protein and low-calorie foods. While vegetables provide a feeling of fullness, the rich dietary fiber also helps digestion.

15:00 Extra meal

Recipe: black coffee (350ml) + whole wheat bread (2 slices) or a banana

Reason: Black coffee is good for heart function and contains no fat. It is a good thing to speed up metabolism during fat loss. If you choose whole wheat bread with your coffee, you should avoid eating bananas.

17:30 Dinner

Assorted Fat Salad

Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.

Method: Add vinegarOr just mix together the oil and vinegar sauce. Do not use salad dressing as it is too high in calories.

Reason: An assorted fat salad can completely meet the nutritional intake of a dinner. It is recommended not to cook the ingredients with cooking oil. Boiling, steaming, and stewing are all good ways.

　21:00 Late night snack

Recipe: Low-calorie fruits.

Reason: People who are used to going to bed late should not put more burden on their stomach and intestines before going to bed. Choose low-calorie fruits to feel full without worrying about gaining weight.

Editor’s recommendation:
Muscle Gaining Meal Recipe Collection Edition of Seven Days a Week
What is the difference between a fat-loss meal and a muscle-building meal
How long does it take for a girl to develop a waistcoat line