If you want to gain weight, lose fat, or simply want to stay healthy, you will also need a specific meal plan for each goal to get results. We’ve created sample weight loss menus to help you meet all three of these goals, along with guidelines to help you track your daily calorie, carbs, protein and fat intake.

Gym weight loss menu

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If you want to gain weight, lose fat, or simply want to stay healthy, you will also need a specific meal plan for each goal to get results. We’ve created sample weight loss menus to help you meet all three of these goals, along with guidelines to help you track your daily calorie, carbs, protein and fat intake.

Ideally, you should store in the refrigerator the foods listed on the food list below to prepare delicious, nutritious meals all year round.

To help you get started, we will come up with sample recipes, along with a wide selection of menu options. This is your ideal choice for new year plans.

The composition of your meals will be determined by your goals and exercise time to increase or decrease your weight. The meals on our new menu are divided into two categories: those allowed to consume starches and those not allowed to eat starches.

MAKE A LIST OF THINGS TO BUY

Gym weight loss menu

Learn and take part in the 28 day keto challenge here.

You will need to eat a lot of carbs and low fat before and after a workout to get enough energy and promote muscle growth. If you are training to weigh, you will have to eat like this more often. And instead of spending hours exercising, you need to limit your carbs and increase fat, which will help you stay on track and achieve your fat loss goals.

For meals containing starch carbohydrates, your meal options include:

  • Starch: Brown rice, quinoa, yams, potatoes, oats, whole wheat pasta, bread, cereals, etc.
  • Protein: Protein powder, egg whites, whole eggs (few), white meat, white fish, Greek yogurt.
  • Fruits, vegetables and legumes: Tropical fruits, fiber-rich greens, legumes.
  • Oil: Use sparingly; Use teaspoons, not regular spoons.

For non-carbohydrate carbohydrate meals, your options are:

  • Protein: Protein powder, eggs, white meat, red meat, oily fish or white fish, Greek yogurt.
  • Fruits, vegetables and legumes: Berries, greens / lentils, legumes (eat less)
  • Cooking oil or fat: use tablespoons, not teaspoons. Avocado, nuts, coconut oil, canonnaise mayonnaise, full-fat cheese.

Note: In the case of “Post-workout nutrition”, we can mention a mix containing fast digesting carbohydrates or a carb-containing meal.

NOTES WHEN MAKING THE MENU

Gym weight loss menu

Eat six times a day: Give your body energy with many small meals and snacks every day to keep your blood sugar under control. From there, the body’s metabolism will stabilize and stimulate muscle strengthening.

Limit processed foods: Whether it’s canned food, boxes or bags, if it has a label or brand name, it can be processed at high temperatures and you shouldn’t eat it. By eliminating these high-calorie, low-nutrient foods from your daily life, you will quickly reach your weight goal in the new year.

Drink plenty of water: Drink water and non-calorie drinks to keep your gym performance at its peak. Avoid drinks that are high in sugar because they will lose your waistline and damage the immune system and antioxidant capacity of the body.

Strategic carbs: Carbs come in two forms of starch, 1 are the faster-acting options like rice, bread and pasta, which help to raise blood sugar quickly; 2 are non-starchy carbs like fruits, vegetables and whole grains, which are high in fiber and gradually raise blood sugar. Starchy carbs will help you build healthy muscles, so eat them as soon as possible.

The time when you eat carbs will be the key to maintain a toned and muscular body. Eating them in the morning or directly after workouts will help you refuel your energy reserves.

Lean protein: Gives your body an amount of protein every few hours to maximize muscle mass, while stimulating the release of fat-burning hormones. The best sources of lean protein include lean beef, chicken, fish, low-fat dairy foods and soy.

Although whole foods are always your first choice, a quality protein powder can be used in conjunction with your daily diet to ensure that you get your daily protein macros, but still Consider adding one or two extra whey proteins between meals. And you should use slow digesting casein protein to boost metabolism and gain muscle at night, while you sleep.

Before diving into specific menus, it’s important to keep in mind that healthy eating will yield the best results when combined with a perfect workout plan.

MENU FOR BEGINNERS

Gym weight loss menu

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Goals: 2,500 calories, 218 grams of carbs, 218 grams of protein, 83 grams of fat

If you want to stay healthy and have more energy, this is the menu for you. The menu is relatively low in carbs and has a very high protein content, and it also focuses on foods rich in antioxidants to improve the health of blood vessels, while preventing inflammation.

Sample menu:

  • Meal 1: Contains starch
  • Meal 2: Less carbs, if available
  • Meal 3: Less carbs, if available
  • Meal 4: (Nutrition after workouts) Contains carbs
  • Meal 5: Contains starch

Sample options

Meal 1

Greek yogurt 1 1/2 cup + Raspberry 1/2 cup + Rolled oats 1/3 cup + 3 eggs

Meal 2

Chocolate Cherry Smoothie Smoothie: Protein powder (Chocolate) 2 tablespoons + 1/4 cup coconut milk + 3/4 cup cherries + Flaxseeds 1 tbsp + Cocoa powder 1 tbsp + Ice 3 4 lumps + Filtered water 2 3 cups.

Meal 3

Bibb Burger Salad: Lettuce 2 leaves + Ground beef (95% lean) 8 oz + Tomato 2 slices + Red onion 2 slices + Tomato sauce 1 tbsp + mayonaise (Canola mayonnaise) 1 tbsp + Green beans 3 Cup.

Meal 4

Post-workout nutrition must be frugal (optional) for 1 serving.

Meal 5

Shrimp with Spinach Salad + Brown Rice: 6 oz Shrimp + Brown Rice 1/4 cup + Spinach 4 cups + Feta 1/4 cup + Bell Pepper (Red) 1/2 fruit + Olive oil (whole) 2 tbsp.

Raspberry alternatives: 5 sliced ​​strawberries, 1/2 cup blueberries, 2/3 cup raspberries, or 1 tablespoon raisins

Granola alternatives: 1/3 cup of Ezekiel Cinnamon Raisin + 1/3 cup of rolled oats + 3/4 cup of Fiber One cereal, or 2/3 cup of Kashi organic cinnamon.

Gym weight loss menu

Meal 1

Greek yogurt 1.5 cups + Raspberry 1/2 cup + Rolled oats 1/3 cup + Eggs (Omega3 Eggs) 3 fruits.

Meal 2

Chocolate Cherry Smoothie Smoothie: Protein powder (Chocolate) 2 tablespoons + 1/4 cup coconut milk + 3/4 cup cherries + Flaxseeds 1 tbsp + Cocoa powder 1 tbsp + Ice 3 4 lumps + Filtered water 2 3 cups.

Meal 3

Bibb Burger Salad: Lettuce 2 leaves + Ground beef (95% lean) 8 oz + Tomato 2 slices + Red onion 2 slices + Tomato sauce 1 tbsp + mayonaise (Canola mayonnaise) 1 tbsp + Green beans 3 Cup.

Meal 4

Nutrition after training frugally (optional) for 1 serving.

Meal 5

Shrimp with Spinach Salad + Brown Rice: 6 oz Shrimp + Brown Rice 1/4 cup + Spinach 4 cups + Feta cheese 1/4 cup + Bell Pepper (Red) 1/2 fruit + Olive oil (whole) 2 tbsp.

Alternatives to coconut milk: 2 tablespoons chopped walnuts.

Alternatives for cherries: 1 cup of raspberries

Meal 1

Greek yogurt 1.5 cups + Raspberry 1/2 cup + Rolled oats (Vanilla Almond Crunch Bear Naked Granola) 1/3 cup + Eggs (Omega3 Eggs) 3 fruits.

Meal 2

Chocolate Cherry Smoothie Smoothie: Protein powder (Chocolate) 2 tablespoons + 1/4 cup coconut milk + 3/4 cup cherries + Flaxseeds 1 tbsp + Cocoa powder 1 tbsp + Ice 34 lumps + Water 23 cups

Meal 3

Bibb Burger Salad: Lettuce 2 leaves + Ground beef (95% lean) 8 oz + Tomato 2 slices + Red onion 2 slices + Tomato sauce 1 tbsp + mayonaise (Canola mayonnaise) 1 tbsp + Green beans 3 Cup

Meal 4

Nutrition after training frugally (optional) for 1 serving.

Meal 5

Shrimp with Spinach Salad + Brown Rice + 6 oz Shrimp + Brown Rice 1/4 cup + Spinach 4 cups + Feta 1/4 cup + Bell Pepper (Red) 1/2 + Olive oil (whole) 2 tablespoons.

Gym weight loss menu

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Meal 1

Greek yogurt 1 1/2 cup + Raspberry 1/2 cup + Rolled oats (Vanilla Almond Crunch Bear Naked Granola) 1/3 cup + Eggs (Omega3 Eggs) 3 fruits.

Meal 2

Chocolate Cherry Smoothie Smoothie: Protein powder (Chocolate) 2 tablespoons + Coconut milk 1/4 cup + Cherries 3/4 cup + Flaxseeds 1 tablespoon + Cocoa powder 1 tablespoon + Ice 3 4 lumps + Water 2 3 glass.

Meal 3

Bibb Burger Salad: Lettuce 2 leaves + Ground beef (95% lean) 8 oz + Tomato 2 slices + Red onion 2 slices + Tomato sauce 1 tbsp + mayonaise (Canola mayonnaise) 1 tbsp + Green beans 3 Cup.

Meal 4

Nutrition after training frugally (optional) for 1 serving.

Meal 5

Shrimp with Spinach Salad + Brown Rice: 6 oz Shrimp + Brown Rice 1/4 cup + Spinach 4 cups + Feta 1/4 cup + Bell Pepper (Red) 1/2 + Olive oil (whole) 2 tablespoons.

Meal 1

Greek yogurt 1.5 cups + Raspberry 1/2 cup + Rolled oats (Vanilla Almond Crunch Bear Naked Granola) 1/3 cup + Eggs (Omega3 Eggs) 3 fruits.

Meal 2

Chocolate Cherry Smoothie Smoothie: Protein powder (Chocolate) 2 tablespoons + Coconut milk 1/4 cup + Cherries 3/4 cup + Flaxseeds 1 tablespoon + Cocoa powder 1 tablespoon + Ice 3 4 lumps + Water 2 3 glass.

Meal 3

Bibb Burger Salad: Lettuce 2 leaves + Ground beef (95% lean) 8 oz + Tomato 2 slices + Red onion 2 slices + Tomato sauce 1 tbsp + mayonaise (Canola mayonnaise) 1 tbsp + Green beans 3 Cup.

Meal 4

Post-workout nutrition needs frugality.

Meal 5

Shrimp with Spinach Salad + Brown Rice: 6 oz Shrimp + Brown Rice 1/4 cup + Spinach 4 cups + Feta cheese 1/4 cup + Bell Pepper (Red) 1/2 fruit + Olive oil (whole) 2 tbsp.

PLAN TO INCREASE MUSCLE FOR THIN GUYS

Gym weight loss menu

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Goal: approx. 3,000 calories, 300 grams of carbs, 225 grams of protein, 100 grams of fat.

To train new muscles requires a menu rich in both carbs and calories. But remember, following a diet to build muscle is not a reason to “eat everything” in sight. Instead, you will eat enough high quality, nutritious carbs when your body needs them most around your workout.

Note that the plan here is for a guy who gains muscle in the afternoon. If your workout is in the morning, just rearrange a little so you can eat starchy foods before and right after your workout and then avoid starchy foods at the end of the day.

Table menu template

  • Meal 1: Contains starch
  • Meal 2: Less carbs, if available
  • Meal 3: Less carbs, if available
  • Meal 4: (Nutrition after workouts) Contains carbs
  • Meal 5: Contains starch
  • Meal 6: Contains starch

Sample options

Meal 1

Egg rolls with cheese and scallions: Eggs (Omega3 Eggs) 3 fruits + 4 egg whites + Cheddar cheese 1/4 cup + 2 green onions + Ezekiel bread 2 slices + 1 apple.

Meal 2

Blueberry almond smoothie: Protein powder (Vanilla) 2 tablespoons + 1 cup blueberries + 1 oz almonds + Almond milk (Vanilla) 1 glass + 1 cup water + 34 ice cubes.

Meal 3

Steak with tomato salad: Beef stew (grilled ribs) 6 oz + Tomato 1 fruit + Cucumber (Diced) 1/2 + Green beans 1 glass + Olive oil 1 tbsp.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Chicken with Quinoa Salad: Chicken 6 oz + Quinoa 1/3 cup + Walnuts 2 tablespoons + Biscuits 2 tablespoons.

Meal 6

Yams and Parmesan White Fish: 6 oz Tilapia + Parmesan cheese 2 tbsp + Medium Yams 2 tbsp + Avocado 1 tbsp + Broccoli 1 cup.

Alternatives for egg white: 2 slices of turkey bacon, 2 small chicken sausages, 2 slices of Canadian bacon or 1/4 cup of canned salmon

Scallions are alternatives: 2 tablespoons of salsa, 1/4 cup diced onions or 2 teaspoons of dried diced diced.

Meal 1

Egg rolls with cheese and scallions: Eggs (Omega3 Eggs) 3 fruits + 4 egg whites + Cheddar cheese 1/4 cup + 2 green onions + Ezekiel bread 2 slices + 1 apple.

Meal 2

Blueberry almond smoothie: Protein powder (Vanilla) 2 tablespoons + 1 cup blueberries + 1 oz almonds + Almond milk (Vanilla) 1 glass + 1 cup water + 34 ice cubes

Meal 3

Steak with tomato salad: Beef stew (grilled ribs) 6 oz + Tomato 1 fruit + Cucumber (Diced) 1/2 + Green beans 1 glass + Olive oil 1 tbsp.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Chicken with Quinoa Salad: Chicken 6 oz + Quinoa 1/3 cup + Walnuts 2 tablespoons + Biscuits 2 tablespoons.

Meal 6

Yams and Parmesan white fish: 6 oz Tilapia + Parmesan cheese 2 tbsp + Medium 2 Yams + 1 tbsp butter + Broccoli 1 cup

Blueberry alternative: 3/4 cup frozen mango

Gym weight loss menu

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Meal 1

Egg rolls with cheese and scallions: Eggs (Omega3 Eggs) 3 fruits + 4 egg whites + Cheddar cheese 1/4 cup + 2 green onions + Ezekiel bread 2 slices + 1 apple.

Meal 2

Blueberry almond smoothie: Protein powder (Vanilla) 2 tablespoons + 1 cup blueberry + 1 oz almonds + Almond milk (Vanilla) 1 glass + 1 glass water + 34 ice cubes.

Meal 3

Steak with tomato salad: Beef stew (grilled ribs) 6 oz + Tomato 1 fruit + Cucumber (Diced) 1/2 + Green beans 1 glass + Olive oil 1 tbsp.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Chicken with Quinoa Salad: Chicken 6 oz + Quinoa 1/3 cup + Walnuts 2 tablespoons + Biscuits 2 tablespoons.

Meal 6

Yams and Parmesan White Fish: 6 oz Tilapia + Parmesan cheese 2 tbsp + Medium Yams 2 tbsp + Avocado 1 tbsp + Broccoli 1 cup.

Meal 1

Egg rolls with cheese and scallions: Eggs (Omega3 Eggs) 3 fruits + 4 egg whites + Cheddar cheese 1/4 cup + 2 green onions + Ezekiel bread 2 slices + 1 apple.

Meal 2

Blueberry almond smoothie: Protein powder (Vanilla) 2 tablespoons + 1 cup blueberry + 1 oz almonds + Almond milk (Vanilla) 1 glass + 1 glass water + 34 ice cubes.

Meal 3

Steak with tomato salad: Beef stew (grilled ribs) 6 oz + Tomato 1 fruit + Cucumber (Diced) 1/2 + Green beans 1 glass + Olive oil 1 tbsp.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Chicken with Quinoa Salad: Chicken 6 oz + Quinoa 1/3 cup + Walnuts 2 tablespoons + Biscuits 2 tablespoons.

Meal 6

Yams and Parmesan White Fish: 6 oz Tilapia + Parmesan cheese 2 tbsp + Medium Yams 2 tbsp + Avocado 1 tbsp + Broccoli 1 cup.

Gym weight loss menu

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Meal 1

Egg rolls with cheese and scallions: Eggs (Omega3 Eggs) 3 fruits + 4 egg whites + Cheddar cheese 1/4 cup + 2 green onions + Ezekiel bread 2 slices + 1 apple.

Meal 2

Blueberry almond smoothie: Protein powder (Vanilla) 2 tablespoons + 1 cup blueberry + 1 oz almonds + Almond milk (Vanilla) 1 glass + 1 glass water + 34 ice cubes.

Meal 3

Steak with tomato salad: Beef stew (grilled ribs) 6 oz + Tomato 1 fruit + Cucumber (Diced) 1/2 + Green beans 1 glass + Olive oil 1 tbsp.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Chicken with Quinoa Salad: Chicken 6 oz + Quinoa 1/3 cup + Walnuts 2 tablespoons + Biscuits 2 tablespoons.

Meal 6

Yams and Parmesan White Fish: 6 oz Tilapia + Parmesan cheese 2 tbsp + Medium Yams 2 tbsp + Avocado 1 tbsp + Broccoli 1 cup.

Alternatives to chicken breast: 6 oz pork tenderloin, 5 oz buffalo eye steak or 5 oz round beef

Quinoa alternatives: 1/3 cup couscous, 1/4 cup brown rice or 1/4 cup wild rice.

Meal 1

Egg rolls with cheese and scallions: Eggs ( Omega3 Eggs ) 3 fruits + 4 egg whites + Cheddar cheese 1/4 cup + 2 green onions + Ezekiel bread 2 slices + 1 apple.

Meal 2

Blueberry almond smoothie: Protein powder (Vanilla) 2 tablespoons + 1 cup blueberry + 1 oz almonds + Almond milk (Vanilla) 1 glass + 1 glass water + 34 ice cubes.

Meal 3

Steak with tomato salad: Beef stew (grilled ribs) 6 oz + Tomato 1 fruit + Cucumber (Diced) 1/2 + Green beans 1 glass + Olive oil 1 tbsp.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Chicken with Quinoa Salad: Chicken 6 oz + Quinoa 1/3 cup + Walnuts 2 tablespoons + Biscuits 2 tablespoons.

Meal 6

Yams and Parmesan White Fish: 6 oz Tilapia + Parmesan cheese 2 tbsp + Medium Yams 2 tbsp + Avocado 1 tbsp + Broccoli 1 cup.

  • Tilapia alternative: tuna steak 5 oz, cod 7 oz or shrimp 6 oz
  • Yams alternatives: 1/3 cup spinach, 1/3 cup wheat or 1/3 cup pearl barley
  • GetLean meal plan
  • Goals: 2000 calories, 150gr carbs, 150gr protein, 88gr fat.

To speed up your weight loss, minimize your intake of carbs during the post workout. This plan focuses heavily on greens and for the rest of the day, a practical way to cut down on both calories and carbs.

You will also eat more fat to switch your body from using carbs to fat as its main source of energy (an internal tip to burn fat but not muscle).

Sample menu:

  • Meal 1: Less carbs, if available
  • Meal 2: Less carbs, if available
  • Meal 3: Less carbs, if available
  • Meal 4: (Nutrition after workouts) Contains carbs
  • Meal 5: Contains starch

Sample options

Gym weight loss menu

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Meal 1

Omelet Spinach: 3 eggs + Cheese (Pepper) 1 slice + Spinach (Baby Spinach) 1 cup + Peach 1 fruit.

Meal 2

Chocolate Nut Shake: Protein powder (Chocolate) 1 spoon + Milk chocolate (Chocolate) 2 cups + Peanut butter (Chocolate) 2 tablespoons + Chia seeds 1 tablespoon + Ice 2 3 lumps.

Alternative meal 2: Strawberry ice cream smoothie: Protein powder (Vanilla) 1 tablespoon + Flax seeds

1 tbsp + Strawberries 6 fruits + Yogurt 3/4 cup.

Meal 3

Grilled Steak with Tomato Butter Salad: Beef Stew (Round) 4 oz + 1/2 Avocado + Tomato 1 fruit.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Pasta with rich sauce: Chicken (Boneless chicken breast) 3 oz + Pasta (Whole wheat pasta) 1 oz + Mushrooms (Sliced) 1 glass + Broccoli (Flower) 2 cups + Marinara sauce 1/2 cup + Extra virgin olive oil 1 tbsp.

Meal 1

Omelet Spinach: 3 eggs + Cheese (Pepper) 1 slice + Spinach (Baby Spinach) 1 cup + Peach 1 fruit.

Meal 2

Chocolate Nut Shake: Protein powder (Chocolate) 1 spoon + SS Milk chocolate (Chocolate) 2 cups + Peanut butter (Chocolate) 2 tablespoons + Chia seeds (Chocolate) 1 tablespoon + Ice (Chocolate) 23 lumps.

Alternative meals 2

Strawberry ice cream smoothie: Protein powder (Vanilla) 1 tablespoon + Flax seeds

1 tbsp + Strawberries 6 fruits + Yogurt 3/4 cup.

Meal 3

Grilled Steak with Tomato Butter Salad: Beef Stew (Round) 4 oz + 1/2 avocado + Tomato 1 fruit.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Pasta with a rich sauce: Chicken (Boneless chicken breast) 3 oz + Pasta (whole wheat) 1 oz + Mushrooms (Sliced) 1 glass + Broccoli (Flower) 2 cups + Marinara sauce 1 / 2 cups + Extra virgin olive oil 1 tbsp.

Meal 1

Omelet Spinach: 3 eggs + Cheese (Pepper) 1 slice + Spinach (Baby Spinach) 1 cup + Peach 1 fruit.

Meal 2

Chocolate Nut Shake: Protein powder (Chocolate) 1 tablespoon + Milk chocolate (Chocolate) 2 cups + Peanut butter (Chocolate) 2 tablespoons + Chia seeds (Chocolate) 1 tbsp + Water Ice (Chocolate) 23 lumps.

Alternative meals 2

Strawberry ice cream smoothie: Protein powder (Vanilla) 1 tablespoon + Flax seeds

1 tbsp + Strawberries 6 fruits + Yogurt 3/4 cup.

Meal 3

Grilled Steak with Tomato Butter Salad: Beef Stew (Round) 4 oz + Half Avocado + 1 Tomato.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Pasta with a rich sauce: Chicken (Boneless chicken breast) 3 oz + Pasta (whole wheat) 1 oz + Mushrooms (Sliced) 1 glass + Broccoli (Flower) 2 cups + Marinara sauce 1 / 2 cups + Extra virgin olive oil 1 tbsp.

Meal 1

Omelet Spinach: 3 eggs + Cheese (Pepper) 1 slice + Spinach (Baby Spinach) 1 cup + Peach 1 fruit.

Meal 2

Chocolate Nut Shake: Protein powder (Chocolate) 1 tablespoon + Milk chocolate (Chocolate) 2 cups + Peanut butter (Chocolate) 2 tablespoons + Chia seeds (Chocolate) 1 tbsp + Water Ice (Chocolate) 23 lumps.

Alternative meals 2

Strawberry ice cream smoothie: Protein powder (Vanilla) 1 tablespoon + Flax seeds

1 tbsp + Strawberries 6 fruits + Yogurt 3/4 cup.

Meal 3

Grilled Steak with Tomato Butter Salad: Beef Stew (Round) 4 oz + Half Avocado + 1 Tomato.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein) per serving.

Meal 5

Pasta with a rich sauce: Chicken (Boneless chicken breast) 3 oz + Pasta (whole wheat) 1 oz + Mushrooms (Sliced) 1 glass + Broccoli (Flower) 2 cups + Marinara sauce 1 / 2 cups + Extra virgin olive oil 1 tbsp.

Salad Alternatives 1: Broccoli mixed 3 cups and mixed salad 2 tablespoons

Salad Alternatives 2: Edamame baked 1/2 cup, diced tomatoes 2 tablespoons, and extra virgin olive oil add 2 tablespoons

Gym weight loss menu

Find out and join the optional weight loss program here.

Meal 1

Omelet Spinach: 3 eggs + Cheese (Pepper) 1 slice + Spinach (Baby Spinach) 1 cup + Peach 1 fruit.

Meal 2

Chocolate Nut Shake: Protein powder (Chocolate) 1 tablespoon + Milk chocolate (Chocolate) 2 cups + Peanut butter (Chocolate) 2 tablespoons + Chia seeds (Chocolate) 1 tbsp + Water Ice (Chocolate) 23 lumps.

Alternative meals 2

Strawberry ice cream smoothie: Protein powder (Vanilla) 1 tablespoon + Flax seeds

1 tbsp + Strawberries 6 fruits + Yogurt 3/4 cup.

Meal 3

Grilled Steak with Tomato Butter Salad: Beef Stew (Round) 4 oz + Half an avocado + Tomato 1 fruit.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein.) For 1 serving.

Meal 5

Pasta with rich sauce: Chicken (Boneless chicken breast) 3 oz + Pasta (whole wheat) 1 oz + Mushrooms (sliced) 1 glass + Broccoli (Flower) 2 cups + Marinara sauce 1 / 2 cups + Extra virgin olive oil 1 tbsp.

Meal 1

Omelet Spinach: 3 eggs + Cheese (Pepper) 1 slice + Spinach (Baby Spinach) 1 cup + Peach 1 fruit.

Meal 2

Chocolate Nut Shake: Protein powder (Chocolate) 1 tablespoon + Milk chocolate (Chocolate) 2 cups + Peanut butter (Chocolate) 2 tablespoons + Chia seeds (Chocolate) 1 tbsp + Ice water ( Chocolate) 23 lumps.

Alternative meals

Strawberry ice cream smoothie: Protein powder (Vanilla) 1 tablespoon + Flax seeds

1 tbsp + Strawberries 6 fruits + Yogurt 3/4 cup.

Meal 3

Grilled steak with avocado salad: 1 steak (4 Head) + Half an avocado + 1 tomato.

Meal 4

Post-workout nutrition: Protein powder (Make sure 50 grams of carbs and 25 grams of protein.) For 1 serving.

Meal 5

Pasta with rich sauce: Chicken (Boneless chicken breast) 3 oz + Pasta (Whole wheat pasta) 1 oz + Mushrooms (Sliced) 1 glass + Broccoli (Flower) 2 cups + Marinara sauce 1/2 cup + Extra virgin olive oil 1 tbsp.

Alternatives for chicken: 3 oz of 95% lean beef, 3 oz yellowfin tuna, clams 5 oz or grilled bacon 3 oz.

Alternatives for mushrooms: 3 stalks of asparagus, 1 cup of chopped spinach, 3 pieces of zucchini or 1 diced tomato.

Alternatives for broccoli: 2 cups cubes, 1 yellow pepper or summer squash, or 1 diced carrot + 1 stalk of celery.

CONCLUDE

Hopefully, through the above menu templates, you can choose for yourself a menu that suits your gym regime. Wish you successful weight loss.

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Read more reviews about the best medicine and weight loss program here.