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So you've got your workout down-pat, great. Now it's time to put a little more emphasis on the foods that help aid your workouts. Choosing the right diet is crucial for healthy living. While we love a cheat meal and treats that hit the spot, having an overall unbalanced can lead to plenty of obstacles in your journey to better wellbeing. Aside from not being able to fuel your workouts properly, you can also put yourself at risk of diseases and consequences associated with poor eating.
We've put together a 7 day meal plan for muscle gain and weight loss that's complete with variety to ensure you don't get bored of the same boring meals.
By including a diverse range of macronutrients in your diet - fibre, protein, carbs and fats - you can not only fast track your gains in the gym, but overall, feel also feel better day to day.
To eat a well-balanced diet means eating a variety of foods from each of the five food groups daily, in the amounts recommended. Eating many different foods each day ensures you’re getting different types and amounts of key nutrients, and can help prevent diseases such as diabetes, cancer and cardiovascular disease.
Got to keep the colon rollin', as they say. The main purpose of fibre is to keep your digestive system in tact. With a high fibre diet, you'll have a better time going to the toilet while decreasing your risk of many diseases, typically but not limited to your bowels. According to the Mayo Clinic, fibrous foods are also great in lowering cholesterol. Foods that are high in fibre are usually fruit and veg while seeds and grains are equally high.
Typically referred to as the build-blocks for muscle, protein is important in repairing and building your muscle tissue. It also has a range of other benefits such as boosting your immune system. Foods high in protein include lean meats, chicken and seafood, eggs and dairy products as well as nuts and greats ( especially important for those who follow a vegan diet).
While many embark on a low-carb diet to help with weight loss, carbohydrates have plenty of benefits to the body, especially during a workout routine. Carbohydrates provide the body with fuel – importantly, your muscles. Vegetables, grains and dairy are all a great source of carbohydrates, to help fuel your next workout!
Unfortunately, the effects of diet don't happen overnight. So it's important to create healthy habits and develop routines. Our 7 day meal plan is perfect to ensuring you stay on the straight and narrow when it comes to maintaining a healthy diet.
The following 7-day meal plan is complete with the right balance of food from each food group, including the recommended 7 serves of vitamin-rich fruit and veggies (to boost the immune system), 30g of fibre (to keep hunger at bay) and 100-150g of moderate low-GI carbohydrate ratio (to ensure longer-lasting energy and avoid overeating). Also packed with 80-100g protein, our 7 day meal plan is perfect for muscle gain and weight loss. And being able to map out the week's ahead, it's suitable for the family meal plan as well!
While you won't see immediate changes to your body after the first week, you should hopefully start to reap the benefits of the high fruit & veg component, feeling healthier internally. Of course, if you do have any concerns, it's important to consult your GP. Some users may have different dietary requirements depending on the functions of their body so if you are sitting on the fence, it's great to run it past your healthcare professional.
Follow this plan for 8 weeks by choosing one of the breakfast, lunch or dinner options each day, or choose all meals in option 1 on day 1, then all meals in option 2 on day 2 and so on. Repeat after Day 7. Download your 7-day meal plan here.
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