Weight loss vs. Muscle gain meal ideas!💪 *Swipe to see lunch, dinner & snack ideas*
While no one specific meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.
As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For maintenance, you need to be at a a caloric maintenance level.
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More info below:
🍳Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
🍳Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.
🥗Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli.
🥗Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb.
🥘Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
🥘Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
🍓Snack fat loss - 1 cup strawberries + 25g chocolate
🍓Snack muscle gain - 1 cup straw + 1 banana + 45g chocolate
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