MuscleBuilding Meal Plan for the Week

Day 1

• Breakfast: Scrambled Eggs with Spinach and Feta
  • 6 eggs
  • 1 cup spinach
  • 1/4 cup feta cheese
  • Olive oil
• Snack 1: Greek Yogurt with Almonds
  • 1 cup Greek yogurt
  • 1/4 cup sliced almonds
• Lunch: Grilled Chicken Salad
  • 8 oz grilled chicken breast
  • Mixed greens
  • 1/2 avocado
  • Olive oil and vinegar dressing
• Snack 2: Cottage Cheese with Berries
  • 1 cup cottage cheese
  • 1/2 cup mixed berries
• Dinner: Beef Stir Fry
  • 8 oz flank steak
  • Mixed vegetables (bell peppers, broccoli, etc.)
  • Soy sauce, garlic, and ginger

Day 2

• Breakfast: Omelette with Ham and Cheddar
  • 6 eggs
  • 3 oz diced ham
  • 1/2 cup shredded cheddar cheese
• Snack 1: Protein Shake
  • 1 scoop protein powder
  • 1 cup unsweetened almond milk
• Lunch: Tuna Salad
  • 2 cans tuna
  • 1/2 cup mayonnaise
  • Chopped celery and onion
  • Serve on a bed of lettuce
• Snack 2: Hard-Boiled Eggs
  • 3 hard-boiled eggs
• Dinner: Baked Salmon with Asparagus
  • 8 oz salmon fillet
  • 1 cup asparagus
  • Olive oil, lemon, and spices

Day 3

• Breakfast: Scrambled Tofu with Vegetables
  • 1 block of firm tofu
  • Mixed vegetables (onions, bell peppers, etc.)
• Snack 1: Jerky and String Cheese
• Lunch: Grilled Shrimp Bowl
  • 8 oz grilled shrimp
  • Mixed greens, cucumber, and avocado
• Snack 2: Celery with Almond Butter
• Dinner: Chicken Thighs with Roasted Brussels Sprouts