Hi,
If you want to gain muscle mass while losing some weight, it's important to have a balanced and healthy diet that provides enough protein, carbohydrates, and healthy fats. Here is a sample
diet plan that you can follow:
* Breakfast:
- 4 egg whites + 1 whole egg omelet with spinach and tomatoes
- 2 slices of whole grain toast with avocado spread
- 1 cup of fresh fruit
* Snack:
- 1 scoop of whey protein powder mixed with water or almond milk
1 medium-sized banana
* Lunch:
- Grilled chicken breast or fish fillet
- 1 cup of brown rice or quinoa
- 1 cup of mixed vegetables (broccoli, carrots, bell peppers)
* Snack:
- 1 cup of Greek yogurt with mixed berries
1 handful of nuts (almonds, walnuts)
* Dinner:
- Grilled steak or salmon fillet
- 1 sweet potato
- 1 cup of mixed vegetables (asparagus, green beans)
* Before bed:
- 1 scoop of
casein protein powder mixed with water or almond milk
In addition to your regular diet, it's important to drink plenty of water throughout the day to stay hydrated and help your body recover from workouts.
Regarding
protein supplements, you can try whey protein, casein protein, or plant-based protein powders such as pea protein, hemp protein, or
soy protein. Just make sure to read the labels and choose a high-quality product that does not contain added sugars or artificial flavors.
It's also important to work with a certified personal trainer or nutritionist to develop a customized workout and nutrition plan that is tailored to your specific goals and needs.
Take care. Hope I have answered your question. Let me know if I can assist you further.
Regards,
Dr. Priyanka, General & Family Physician