However, where your calories come from certainly does matter. Just like with weightloss, muscle building or gaining mass is the same general idea: you must pick the right combo of foods that will accomodate your goals and bodily changes.
Here is a sample of a day's worth of muscle building meals for the average female. (Keep in mind that this is super general)
Meal #1:
- 5 egg whites (86 calories)
- 1 oz. turkey bacon (66 calories)
- 1/2 cup oats (100 calories)
- 1 cup almond milk (60 calories)
- 1 cup strawberries (50 calories)
Calorie total: 362 calories
Meal #2:
- 2 scoops protein powder (The calories per scoop will vary with the brand of your protein. Personally, I love the Veggie Elite protein powder from MRM. It has 130 calories per scoop. Also, you can use code SIA for 40% off at checkout!)
- 1 cup almond milk (60 calories)
Calorie total: 320 calories
Meal #3:
- 1 grilled chicken breast, skinless and boneless (145 calories)
- 1 cup broccoli (55 calories)
- 1 large sweet potato (159 calories)
Calorie total: 359 calories
Meal #4:
- 2 tbsp almond butter (203 calories)
- 1 medium banana (105 calories)
Calorie total: 308 calories
Meal #5:
- 1 medium salmon steak (243 calories)
- 1 cup asparagus (40 calories)
- 1/2 cup quinoa (111 calories)
Calorie total: 394 calories
Meal #6:
- 5 oz. cottage cheese (128 calories)
- 1/2 cup fresh blueberries (42 calories)
Calorie total: 170 calories
Complete daily calorie total: 1,913 calories
**This can be adjusted to meet your daily caloric needs. In order to calculate what your daily caloric needs are, you can use this calculator here. All you have to do is put in your age, height, gender, current weight, and activity level. While this calculator is great for a ballpark estimate, the best way to find your daily caloric needs is by visiting a dietician.**
