This typical daily meal plan features protein in every meal and snack, including the mouth-watering mixed grill below, to ensure your muscles are drip-fed the key nutrient throughout the day.
Porridge oats with chocolate whey protein and skimmed milk provides plenty of filling fibre and bone-strengthening vitamin K.
Baked sweet potato with smoked mackerel and Greek yoghurt contains high-levels of testosterone-boosting zinc and muscle-building iron.
Mixed grill barbecue
1 steak burger / 1 lamb chop / 1 pork sausage / 2 chicken drumsticks / 2tbsp olive oil / 1 garlic clove, crushed / 1tsp dried thyme / 1tsp dried rosemary
- Mix the olive oil with the garlic and herbs to create a marinade.
- Cover the meat with the marinade and leave in the fridge for one to two hours.
- Barbecue the chicken and sausage until thoroughly cooked.
- Barbecue the lamb and steak burger to preference.
- Serve with a side salad.
Cashew nuts, cottage cheese and beef jerky all offer convenient snack-size protein hits to keep you full and help build muscle.
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