6 Healthy Whole Food Meals For Building Lean Muscle

6 Healthy Whole Food Meals For Building Lean Muscle
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6 Healthy Whole Food Meals For Building Lean Muscle

Exercise plays a vital role in your quest not only to have a fit body but to build lean muscles as well. But while your daily visit to the gym is essential, it may not be enough. In order to speed up the process and achieve your desired results, it should be paired by a proper diet that will boost your energy, increase the nutrients necessary for muscle building, and provide you with the right balance of vitamins, minerals and other compounds that your body needs.

So while you slave yourself doing those sit ups, intense cardio on the indoor cycle and lifting routines in the gym, you might need to check your diet and consider these suggested 6 healthy whole food meals for building lean muscles.

1. Breakfast

4-6 egg whites with 2 whole eggs, 1 serving of cream of wheat cereals, 1 banana

Egg is a universal staple body building breakfast food because of its high protein content. Protein is essential in the process of building your lean muscles, as it helps it grow. A single egg contains about 6 grams of high quality protein.

While the white part contains zero fat, the egg yolk on the other hand, contains about 5 grams of it, however, only a tiny fraction is considered saturated or bad fat. It is known, too, that eggs contain cholesterol. But these are dietary cholesterol, which is shown to lower bad cholesterol in the body. Nevertheless, limiting to consuming 2 to 3 yolks a day is better for you.

Cream of wheat is a good source of natural energy-rich complex carbohydrates and contains protein and vitamins and minerals as well.

Eating banana during breakfast will help your body increase its glycogen levels, which is a chief source of energy and prevents muscle breakdown.

2. Late Morning Snack

50g cottage cheese with celery, carrot and cucumber sticks

Cottage cheese is a good workout snack because it is high in protein and boosts your workout time for more effective and productive sessions. It is very accessible and easy to eat as you can serve it as a dip for vegetable sticks.

3. Lunch

6-9 oz extra-lean ground beef, pasta, and broccoli

While the protein nutrient is the obvious reason why body builders benefit on beef, it is, however packed with essential amino acids and high biological value as well, which is a great muscle repair for workout. It is loaded with vitamins and minerals that help in energy metabolism. It is a good source of iron as well, which increase energy and for muscles to work properly.

Carbohydrates also play a vital role in building muscles as it is important in boosting energy. And the best way to incorporate that in your diet is by eating pasta. With the addition of broccoli, it balances the dish as it produces compounds that control fat. Furthermore, it is also sodium-free and a good source of fuel as it helps you get fill up fast.

4. Mid – Day Snack

Raw vegetables with guacamole

How to make guacamole:

  • Chop ½ ripe avocado, ¼ tomato, and ¼ red onion
  • Combine with coriander and lime juice

There are huge benefits of including raw vegetables in your diet, more so with building lean muscles. For one, it contains big dose of vitamins and minerals that will be consumed by the body. This includes antioxidants which is essential for increased muscle recovery and strength. And while cooking food enhances the nutrients in some vegetables, others are best eaten raw like the beets, broccoli, onion, and pepper.

Avocados in the guacamole are especially helpful as it provides the fat that fuels the body for hard workouts. These healthy fats are said to increase the production of testosterone and growth hormones, which also aids in the muscle building process. And little did we know, avocado is actually a plant-based source of protein, which is generally rare for a fruit.

5. Dinner

Salmon, mixed greens, olive oil and balsamic vinegar

Having fish in your diet is essential as it is rich in healthy fats, which spares the breakdown of the amino acid that prevents muscle loss, and surges the formation of glycogen in the muscles. Salmon specifically contains B Vitamins, protein and other nutrients that are crucial in the formation and repair of muscles.

Makes sure to include spinach in your greens as it has about twice the amount of iron content than most green leafy vegetables and it helps speed up the conversion of protein into muscle mass.

6. Anytime Snack

Turkey Sandwich

Whole grain bread, 2-3 slices of fat free cheese, 2-3 slices of deli turkey breast, mustard, fat-free mayonnaise

Turkey is of course an alternate source of protein. This balance combination of protein, fats and carbs is essential in building lean muscles. Make sure to choose the breast part of the bird as it is the most nutritious.


Building lean muscles is a combination of proper diet and exercise. And eating the right foods is necessary in the equation as it gives you the fuel that boosts your energy and it is loaded with vitamins, minerals and compounds that the body needs to speed up and enhance your muscles.

Author: Billy Smith

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