Weight loss vs. Muscle gain meal ideas! *Swipe to see lunch, dinner & snack idea…

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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 macitence, you need to be at a a caloric maintenance level.⠀

While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.⠀

As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.⠀

Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.⠀

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⠀
Post is thanks to @meowmeix✨⠀
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Bette

My name is Bette. I'm a 34 year old female from Turkey. My occupation is a website designer and I work from a home office. I have struggled with my weight since puberty. Still figuring out.

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