Muscle Gain Day on a Plate // pescatarian edition! 🌟 I recently posted a plant-based version of this graphic however I know that many of you follow a vegetarian, pescatarian or omni style of eating so we’ve put together a visual to reflect that 💪🏼🏋️♀️
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🍓 This day on a plate features 3 meals and 3 snacks per day with a balance of the core food groups including fruit, vegetables, calcium-rich foods, whole grains, protein foods and nourishing fats. Both days could easily provide 100-130g protein per day depending on portions, with protein requirements for muscle gain recommended at 1.6-2.2g/kg body weight per day.
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Some more tips for nutrition for muscle gain:
— It’s very difficult to gain muscle if you’re eating 1200 calories a day. This is an extreme example but a calorie surplus is the way to go for increasing muscle mass and optimising strength/performance 🔥
— Total protein intake is important but so is protein distribution. Aim to distribute protein foods across the day rather than having all of your protein at dinner for example.
— Focus on getting protein from whole foods and incorporate supplements such as protein powder, leucine and creatine where necessary.
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🥦 I haven’t included specific portion sizes in this full day of eating example because that’s going to be relative to each individual depending on their goals, body composition, baseline nutrition intake and dietary preferences. If you’re wanting a tailored approach, send me a DM to book in for a consult or use the link in bio 💁♀️
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Did you find this visual helpful?
💛 Meg x
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#TheHealthyLabel #MuscleGain #DayOnAPlate
P.S. There’s a typo - originally had Greek yoghurt but swapped it to YoPro Perform (new product) as it’s higher in protein 🙌