Diet for muscle mass - 3000 kcal menu

• Diet for muscle mass: DAY 1
• Breakfast
• 2nd breakfast
• Lunch
• Afternoon tea
• Dinner
• Diet for muscle mass: DAY 2
• Breakfast
• 2nd breakfast
• Lunch
• Afternoon tea
• Dinner
• Diet for muscle mass: DAY 3
• Breakfast
• 2nd breakfast
• Lunch
• Afternoon tea
• Dinner

See an example of a diet for muscle mass written for 3 days. The menu includes a daily caloric requirement of 3000 kcal. The given diet for mass also optimally covers the demand for protein, carbohydrates and fats, the appropriate proportions of which are key in the process of building an athletic figure.

Here is a 3-daydiet for muscle masswritten especially for people who train strength and want to build muscles. The author of the menu is Mikołaj Choroszyński, a dietitian and gastrocoach.

1. Day 1.
2. Day 2.
3. Day 3

Diet for muscle mass: DAY 1

Breakfast

Tomato-pepper shakshouka with bulgur

Dice vegetables into small cubes and simmer in a pan until tender in butter. Add spices. When the vegetables are soft, use a spatula to make “holes” in them, and insert the eggs into them. Cover with a lid and cook until the egg whites are solid.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Węglowodany og. [g]
parsley	12.0	4.9	0.5	0.0	1.1
red pepper	75.0	21.0	1.0	0.4	5.0
boiled bulgur	165.0	136.9	5.1	0.3	30.7
extra butter	10.0	74.8	0.1	8.3	0.1
sliced ​​tomatoes	100.0	23.0	1.2	0.5	3.0
whole chicken eggs	200.0	280.0	25.0	19.4	1.2
olive oil or rapeseed oil	10.0	88.2	0.0	10.0	0.0
apple juice	250.0	102.5	0.3	0.3	25.0
TOTAL	822.0	731.4	33.1	39.1	66.0

See also: He althy breakfast fast -6 recipes for busy people

2nd breakfast

Banana cocktail with cottage cheese

Peel the banana, put it in a blender, add the remaining ingredients and blend.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Węglowodany og. [g]
banana	120.0	116.4	1.2	0.4	28.2
light cottage cheese	200.0	170.0	24.0	6.0	24.0
natural yoghurt 1.5% fat	150.0	93.0	7.7	2.3	10.9
cocoa 16% powder	10.0	45.9	1.8	2.2	5.1
bee honey	20.0	63.8	0.1	0.0	15.9
TOTAL	500.0	489.1	34.7	10.8	84.1

Lunch

Cod with groats and vegetables + green salad with blue cheese light sauce

Steam the fish with the herbs for the fish. Before serving, sprinkle with lemon and olive oil.

Salad dressing: mix all ingredients into a thick cream.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Węglowodany og. [g]
cod, steamed fillets	100.0	82.0	19.8	0.3	0.0
unroasted, boiled buckwheat	247.5	299.5	10.9	2.7	60.1
mix of vegetables (broccoli, carrots, cauliflower)	225.0	56.9	4.7	0.7	14.2
olive oil or rapeseed oil	10.0	88.2	0.0	10.0	0.0
lemon	15.0	6.0	0.1	0.0	1.4
Blue cheese light salad
salad mix	80.0	13.6	1.0	0.2	2.6
radish	50.0	9.0	0.5	0.1	2.2
cucumber	55.0	7.7	0.4	0.1	1.6
blue cheese	20.0	70.6	4.3	5.7	0.5
Greek yogurt 3% fat	60.0	46.8	5.2	1.8	2.5
lemon juice	12.0	0.0	0.0	0.0	0.0
mustard	10.0	16.5	0.6	0.6	2.2
sunflower seeds	5.0	29.2	1.0	2.6	1.0
TOTAL	889.5	726.0	48.5	24.9	88.3

Afternoon tea

Product	Weight [g]	Energy [g]	Protein [g]	Fat [g]	Węglowodany og. [g]
plums, various species	560.0	257.6	3.9	1.7	63.8
mix of nuts and seeds (Italian, hazelnut, Brazilian, almonds, pumpkin seeds, sunflower seeds)	30.0	183.0	5.5	16.4	5.8
TOTAL	590.0	440.6	9.4	18.1	69.6

Dinner

Spring cottage cheese with radish

Shred the cottage cheese with a fork, add the yoghurt and rub it thoroughly. Finely chop the radishes, chop the chives. Add to the cottage cheese with the black cumin. We eat with graham buns.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Węglowodany og. [g]
semi-fat curd cheese	100.0	132.0	18.7	4.7	3.7
natural yoghurt 1.5% fat	60.0	37.2	3.1	0.9	4.4
horseradish	40.0	32.4	1.8	0.2	7.2
radish	105.0	18.9	1.1	0.2	4.6
chives	20.0	20.0	0.8	0.2	0.8
colored pepper	1.0	3.0	0.1	0.0	0.7
green pepper, sweet	75.0	15.8	0.8	0.2	3.5
sprouts (broccoli, radishes)	16.0	0.2	0.2	0.0	0.8
graham buns	140.0	366.8	12.6	2.4	78.5
TOTAL	557.0	613.0	39.1	8.8	104.2
SUMMARY OF THE DAY	3358.5	3000.0	164.9	101.7	412.2

Read also:

Bodybuilder diet - diet rules for gym training

Diet for muscle mass: DAY 2

Breakfast

Breakfast buckwheat groats

Cook the groats with the addition of cloves, cinnamon bark and cardamom. At the end of cooking, add the dried fruit. Mix the honey with the balsamic vinegar. Add to the groats and mix. While the porridge is cooking, bake the apples in the oven. Serve the groats with baked apples and cheese cubes.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Carbohydrates [g]
unroasted, boiled buckwheat	82.5	99.8	3.6	0.9	20.0
plums, various species	220.0	101.2	1.5	0.7	25.1
apple	188.0	94.0	0.8	0.8	22.7
lean curd cheese	150.0	147.0	29.7	0.8	5.3
bee honey	20.0	63.8	0.1	0.0	15.9
balsamic vinegar	16.0	14.1	0.1	0.0	2.7
walnuts	15.0	99.9	2.4	9.0	2.7
grapefruit juice	250.0	100.0	1.3	0.3	23.0
TOTAL	941.5	719.8	39.4	12.4	117.4

2nd breakfast

Strawberry kefir cocktail

Mix all ingredients until smooth.

Product	Weight [g]	Energy [g]	Protein [g]	Fat [g]	Carbohydrates [g]
kefir, 2% fat	200.0	100.0	6.8	4.0	9.4
strawberries, frozen	375.0	120.0	2.6	1.5	27.0
cocoa 16%, powder	4.0	18.4	0.7	0.9	2.0
chia seeds, dried	10.0	48.6	1.7	3.1	4.2
bee honey	14.0	44.7	0.0	0.0	11.1
TOTAL	603.0	331.6	11.8	9.4	53.8

Lunch

Fit devolay with potatoes and cucumber salad

Gently smash the breast, season. put a block of cheese and chopped dill in the center. Roll it up. Top with sweet paprika or barbecue seasoning. Fry the roll on a grill pan for 2-3 minutes on each side.

Cucumber salad: wash and peel the cucumbers, cut into thin slices. Season with s alt and pepper. Combine with washed and chopped dill, chives, vinegar and yoghurt.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Carbohydrates [g]
chicken breast meat, skinless	112.0	109.8	24.1	1.5	0.0
mozarella light	30.0	48.0	5.8	2.6	0.4
fresh dill	12.0	5.2	0.4	0.1	0.8
olive oil or rapeseed oil	20.0	176.4	0.0	19.9	0.0
early potatoes	500.0	345.0	9.0	0.5	81.5
cucumber	100.0	14.0	0.7	0.1	2.9
natural yogurt, 1.5% fat	60.0	37.2	3.1	0.9	4.4
red vinegar	5.0	0.9	0.0	0.0	0.0
chives	8.0	2.7	0.3	0.1	0.3
TOTAL	847.0	739.2	43.4	25.7	90.4

Afternoon tea

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Carbohydrates [g]
pear	337.0	195.5	2.0	0.7	48.5
apple	283.0	141.5	1.1	1.1	34.2
mix of nuts and seeds (Italian, hazelnut, Brazilian, almond, pumpkin, sunflower seeds)	30.0	183.0	5.5	16.4	5.8
TOTAL	650.0	519.9	8.7	18.2	88.5

See also: He althy sweets WITHOUT SUGAR - simple and quick recipes

Dinner

Baked frittatta with spinach and feta

Preheat the oven to 180 ° C. Separate the eggs from the yolks. Beat egg whites until foam. Add the yolks. Season to taste.

Fry the bulbs and garlic in a pan. Then add the chopped potatoes, add the spinach as they are brown. After a while, pour the egg mass and fry over low heat for about 2 minutes, put on top the diced cheese, tomato slices, sprinkle with olives and spices and put into the preheated oven. Bake for about 13 minutes.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Carbohydrates [g]
whole chicken eggs	150.0	210.0	18.8	14.6	0.9
"Feta" cheese 12% fat	100.0	176.0	14.0	12.0	3.0
frozen spinach	220.0	70.4	7.9	1.3	9.2
red tomatoes	192.0	32.6	1.7	0.4	6.9
early potatoes	150.0	103.5	2.7	0.1	24.4
olive oil or rapeseed oil	5.0	44.1	0.0	5.0	0.0
young onion or a bunch of spring onions (with chives)	50.0	16.0	0.9	0.1	3.6
garlic	3.0	4.6	0.2	0.0	1.0
TOTAL	895.0	690.2	46.5	36.7	50.2
SUMMARY OF THE DAY	3936.5	3000.7	149.8	102.4	400.3

Diet for muscle mass: DAY 3

Breakfast

Chicken & Mozzarella Burger

Clean the chicken breasts, cut lengthwise in half. Mix the olive oil with hot and sweet pepper, s alt and rosemary. Rub the prepared marinade over the meat and leave it for 20 minutes. Cut the buns in half and place them on the heated grate with the insides facing down. Lightly grill and remove from the grill. Then put the pieces of meat on the wire rack and grill it on both sides for a few minutes, until the meat is golden brown. Smear the bottoms of the rolls with mustard and arrange the chicken meat, slices of tomato, add a handful of arugula and two slices of mozzarella. We cover with the second half of the bun.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Carbohydrates [g]
sesame roll for hamburger	100.0	289.0	10.3	4.5	51.0
turkey breast meat, skinless	100.0	83.0	19.2	0.7	0.0
mozarella light	30.0	48.0	5.8	2.6	0.4
arugula	50.0	12.5	1.3	0.3	1.8
red tomatoes	192.0	32.6	1.7	0.4	6.9
mustard	25.0	41.3	1.4	1.6	5.5
extra virgin olive oil or rapeseed oil	10.0	88.2	0.0	10.0	0.0
orange juice	250.0	107.5	1.5	0.3	24.8
TOTAL	757.0	702.1	41.3	20.3	90.4

2nd breakfast

Blueberry cocktail

(instead of blueberries you can use strawberries, raspberries, blackberries, wild strawberries, currants)

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Carbohydrates [g]
blueberries	157.0	80.1	1.3	0.9	19.2
kefir, 2% fat	200.0	100.0	6.8	4.0	9.4
cia seeds, dried	10.0	48.6	1.7	3.1	4.2
bee honey	20.0	63.8	0.1	0.0	15.9
mix of nuts and seeds (Italian, hazelnut, Brazilian, almond, pumpkin, sunflower seeds)	30.0	183.0	5.5	16.4	5.8
TOTAL	417.0	475.4	15.3	24.4	54.4

See also: Protein cocktails - recipes for fruit and vegetable smoothies

Lunch

Pasta with salmon

Cook the broccoli al dente. Stew the onion and pepper with garlic. We combine all the ingredients appetizing.

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Carbohydrates [g]
wheat flour spaghetti, cooked	225.0	310.5	10.1	1.4	64.6
extra virgin olive oil or rapeseed oil	10.0	88.2	0.0	10.0	0.0
smoked salmon	100.0	162.0	21.5	8.4	0.0
lemon	15.0	6.0	0.1	0.0	1.4
broccoli	313.0	97.0	9.4	1.3	16.3
red onion	50.0	16.5	0.6	0.2	3.0
sweet red pepper	150.0	48.0	2.0	0.8	9.9
natural yoghurt 1.5% fat	75.0	46.5	3.8	1.1	5.5
garlic	3.0	4.6	0.2	0.0	1.0
TOTAL	941.0	779.3	47.7	23.1	101.7

Afternoon tea

Product	Weight [g]	Energy [kcal]	Protein [g]	Fat [g]	Carbohydrates [g]
peach	415.0	207.5	4.2	0.8	49.4
banana	230.0	223.1	2.3	0.7	54.0
TOTAL	645.0	430.6	6.5	1.5	103.4

Dinner

Asian Pork & Pineapple Salad

Cut the meat into thin slices and fry in oil for a few minutes, seasoning with s alt and pepper. Slice the cucumber with the skin, chilli, pepper and peeled carrots and put them in a bowl. Cut the pineapple into thin slices and add to the vegetables. Add the sprouts, sesame seeds, chopped coriander and grated ginger. Season to taste, sprinkle with lime juice and oil. Add pieces of meat and mix thoroughly. Sprinkle with sesame seeds.

Product	Weight [g]	Energy [g]	Protein [g]	Fat [g]	Carbohydrates [g]
beef, entrecote	100.0	153.0	20.6	7.2	0.0
extra virgin olive oil or rapeseed oil	10.0	88.2	0.0	10.0	0.0
cucumber	55.0	7.7	0.4	0.1	1.6
green pepper, hot chili	45.0	18.0	0.9	0.1	4.3
red pepper	150.0	42.0	2.0	0.8	9.9
carrot	170.0	56.1	1.7	0.3	14.8
canned pineapple, in juice, drained	70.0	42.0	0.3	0.1	10.9
lentils, sprouts	20.0	24.8	1.8	0.1	4.4
sesame seeds	26.0	164.3	6.0	15.6	2.6
coriander, fresh	4.0	0.9	0.1	0.0	0.1
ginger, fresh	10.0	4.9	0.2	0.1	0.9
lime	33.0	9.9	0.2	0.1	3.5
TOTAL	693.0	611.8	34.2	34.3	53.1
SUMMARY OF THE DAY	3453.0	2999.2	144.9	103.7	403.0

About the authorMikołaj Choroszyński, nutritionist and gastrocoach Master of Human Nutrition and Dietetics, Psycho-dietician, Youtuber. Author of the first book on the Polish market about a diet counteracting neurodegenerative diseases "MIND Diet. A Way for a Long Life". He fulfills himself professionally, running his Bdieta diet clinic, because nutrition has always been his passion. She helps her patients by telling them what to eat to stay he althy and look good.