A personalised one day nutrition plan when you want to build up your muscles and tone your body.
I always like to learn new things when it comes to nutrition, health and sport. It is my passion and I love it, that is the one reason why I´m blogging about food. It´s a cliché to say it – but well “you are what you eat” 🙂 Simple as that…
Couple of years ago when I used to live in Finland.. oh yes I did it and survived it 😀 😀 .. I used to take sport and nutrition way too seriously, I trained 5-6 times a week and was super careful with food. My idea was to not only loose weight but to tone my muscles. Back then I did not really pay attention to a fitting combination of food and exercise, even though I toned muscles a bit, I was still pretty skinny. But I was pretty content.
Now, thinking back, I got an inspiration again. I decided I would like to try to build up muscles and shape up my body a bit. But this time I got wiser and consulted an expert to help me out. I needed help to design an adequate meal plan that would go well along with my exercise plan.
So I got a nutrition plan for next 4-6 weeks that concentrates on higher intake of carbs, and balanced intake of protein and fat. I will also get an exercise plan (will do weight lifting 4 times a week). Just to get you some more details, I´m 31, 162cm tall, 50kg and my recommended food intake is 2074kcal a day when exercising 4 times a week.
This is a bit of a challenge for me because I´m not used to eat full 5 meals a day. We are talking here about filling breakfast, morning snack, lunch, afternoon snack, post-workout snack (protein) and a dinner.
So I started this week and I would like to show you my first meal plan day. Please note: this is a customised meal plan according to my fitness goals and my BMI. What works for me, does not need to work for you 🙂
Before a breakfast I drank 300 ml of warm lemon water (freshly squeezed lemon).
Oatmeal with berries
- 70 g rolled oats
- 200 ml milk (I used regular milk, but you can substitute it with coconut or almond milk)
- 10 g protein powder (I used chocolate flavour)
- 15 g flax seeds (you can also use chia seeds)
- 150 g of berries (I used strawberries and blueberries)
I combined oats with protein powder and flax seeds, transferred into a pan, covered with milk and let it cook until it thickened. I added berries at the end.
200 g cottage cheese
- 150 g strawberries
Just mix these 2 and enjoy 🙂
Quinoa with chicken and roasted veggies
- 70 g quinoa
- 80 g chicken
- 1 tbsp olive oil
- 1 small carrot
- 2 stalks green beans
Rinse quinoa with a water first, place it into a pot, cover with 1 cup of water (1 cup of quinoa, 2 cups water) and cook it until it absorbs the water. When almost cooked, cook it covered under very low heat.
On a separate pan, stir-fry the chicken on an olive oil, after 5 minutes add the cubed carrots and green beans, let it roast together with chicken for about 15-2o minutes. If needed, add a bit of water and simmer until tender. At the end make sure it roasts nicely until it gets crispy.
Transfer onto the plate and serve with cooked quinoa.
Mozzarella plate with veggies
- 100 g mozzarella light
- 1 big tomato
- 30 g cucumber
- 100 g whole wheat bread
Simply combine all on a plate and eat it up 😀
Well, this one is a bit tricky. I was supposed to eat 60 g of rice, 80 g of chicken or beef, with a bit of olive oil and veggies. I went out with my friend and ate a beautiful dish so called Vitamin Bowl. Isn´t it pretty? Was delicious! No meat in it, but Spinach, Avocado, Radish, Tomato, Cauliflower, Cucumber, and Pineapple.
So what do you think of my first meal nutrition plan? Did you like it? I fully trust my new personal coach, she has won the 2nd place in Women Fitness here in Bavaria in Germany so she certainly knows what she´s talking about 🙂
I´m very excited to be on this journey and I have big hopes to reach my goal within next few months so pleaaaaase fingers crossed for me! 🙂