Diet To Increase Muscle Mass

Certainly! Here's a sample diet plan to help you gain muscle mass with a caloric surplus, high protein, good carbohydrates, healthy fats, fiber, and vitamins. This plan follows a consistent structure for each day of the week: Meal Plan: Meal Food Calories Protein (g) Carbs (g) Fats (g) Fiber (g) Vitamins Monday Breakfast Scrambled eggs (4 large) 320 28 2 21 0 Vit. A, Vit. B12 Whole-grain bread (2 slices) 200 8 38 2 6 Vit. B1, Vit. B6 Avocado (1/4 medium) 80 1 4 7 3 Vit. E, Folate Snack Greek yogurt (1 cup) 150 20 9 0 0 Vit. D Lunch Grilled chicken breast (180g) 198 37 0 4 0 Vit. B3, Vit. B6 Brown rice (1 cup cooked) 216 5 45 2 4 Vit. E, Folate Steamed broccoli (1 cup) 55 3 11 1 5 Vit. C, Vit. K Snack Almonds (1 ounce) 160 6 6 14 4 Vit. E Dinner Grilled salmon (200g) 373 45 0 20 0 Vit. D, Vit. B12 Sweet potatoes (1 medium) 120 2 28 0 4 Vit. A, Vit. C Spinach salad with olive oil dressing (1 cup) 150 4 6 14 2 Vit. K, Vit. E Quinoa (1/2 cup cooked) 111 4 20 2 2 Vit. E, Folate Mixed vegetables (1 cup) 50 2 10 0 4 Vit. A, Vit. C Snack Cottage cheese (1/2 cup) 110 14 4 4 0 Vit. B12, Calcium Tuesday to Sunday (Repeat Monday's meals) This meal plan provides a consistent intake of nutrients throughout the week, emphasizing protein, carbohydrates, healthy fats, fiber, and vitamins. Adjust the portion sizes and specific food choices based on your preferences and dietary requirements. Make sure to combine this meal plan with a proper exercise routine and consult with a healthcare professional or registered dietitian for personalized advice.