Muscle Gain Diet Plan – FREE PDF

MUSCLE
GAIN DIET
meal ideas for skinny guys
Skinny Muscles
CHRIS HESKETT
BREAKFAST
A well balanced breakfast is one of the most important meals of your day.
OATS
Sugar-free, high in fibre and calories.
LEAN TURKEY SAUSAGE
Protein, vitamins and minerals.
BEEF
The classic muscle-builder.
SMOOTHIE + PROTEIN POWDER
Healthy, refreshing and protein rich.
EGGS
Staple food for natural bodybuilders.
SALMON
Protein and Omega 3 fatty acids.
BREAKFAST SNACKS
Keep your energy and protein levels topped up with these easy snacks.
MIXED NUTS
Rich in protein and good fats.
PROTEIN SHAKE
Quality protein on the go.
FRUIT
Rich in fibre, vitamins and minerals.
BREAKFAST IDEAS
Your breakfast should contain more than just carbs. Don’t be afraid of trying different things.
OMELETTE WITH CHEESE
AND VEGETABLES
Packed with protein, easy to cook.
SCRAMBLED EGGS WITH
SALMON
Protein and Omega 3 fatty acids.
STEAK AND EGGS WITH
BERRIES
Breakfast for champions.
LUNCH
Your lunch needs to contain good quality protein, carbohydrates .
BEEF
The classic muscle-builder.
CHICKEN
High in protein, low in fat.
FISH
Low in fat and calories.
LAMB
Ideal choice for hardgainers.
TURKEY
High in protein, low in fat.
LEFTOVERS
The easy option.
PRE-WORKOUT MEAL
Provide your body with the fuel it needs before a workout.
WHEY PROTEIN
Quality protein on the go.
BLACK COFFEE
The caffeine is a natural stimulant.
SIMPLE CARBS
Low fat yoghurt and honey.
POST-WORKOUT MEAL
Help your body recover the lost nutrients after a demanding workout.
WHEY PROTEIN AND
SIMPLE CARBS
Packed with protein and energy.
EGG WHITE SALAD
SANDWICH
Feed your muscles quality protein.
TUNA SALAD
SANDWICH
Quality protein and good carbs.
DINNER
When preparing your dinner, think protein, good carbs and micronutrients.
BEEF
The classic muscle-builder.
BISON
Superior muscle-building food.
CHICKEN
High in protein, low in fat.
LAMB
Ideal choice for hardgainers.
TURKEY
High in protein, low in fat.
FISH
Protein and Omega 3 fatty acids.
DINNER SNACKS
You need to top up your protein and calories intake before you go to bed.
PROTEIN SHAKE WITH
PEANUT BUTTER
Most convenient protein source.
COTTAGE CHEESE WITH
FRUIT PRESERVES
Sustained protein release overnight.
PEANUT BUTTER AND
JAM SANDWICH
Full of calories and good fats.
DINNER IDEAS
Your dinner should include protein, good carbs and other micronutrients your body needs.
STEAK WITH BROCCOLI
AND BAKED POTATOES
Packed with protein and carbs.
BAKED SALMON WITH
RICE
Protein and Omega 3 fatty acids.
ROASTED CHICKEN WITH
QUINOA SALAD
Good carbs and protein.