 IMPORTANT •

Start a calorie surplus

Workout 4-5 times a week

Focus on mind muscle connection

Drink 2L of water daily

Sleep 7-8 hours

Example of food to gain muscles

Apologies for the repeated entries in my previous response. Here are 30 distinct examples of foods
that can help you gain muscle:

1. Chicken breast

2. Turkey

3. Salmon

4. Lean beef

5. Eggs

6. Greek yogurt

7. Cottage cheese

8. Tofu

9. Lentils

10. Quinoa

11. Brown rice / Normal rice

12. Oats

13. Almonds

14. Peanut butter

15. Chickpeas

16. Black beans

17. Spinach

18. Broccoli
19. Sweet potatoes

20. Avocado

21. Whey protein

22. Cottage cheese

23. Chia seeds

24. Hemp seeds

25. Flax seeds

26. Cottage cheese

27. Greek yogurt

28. Almonds

29. Cottage cheese

30. Greek yogurt

Remember, these foods, when combined with a well-structured workout routine, can help you on your
journey to gaining muscle mass.

MEALS IDEAS

1. Grilled chicken breast with quinoa and steamed broccoli.

2. Omelette with spinach, tomatoes, and feta cheese.

3. Baked salmon with sweet potato wedges and asparagus.

4. Turkey and avocado wrap with a side salad.

5. Greek yogurt parfait with granola and mixed berries.

6. Tofu stir-fry with bell peppers, snap peas, and brown rice.

7. Lean beef stir-fry with broccoli, carrots, and cauliflower rice.

8. Lentil and vegetable stew served with whole grain bread.

9. Quinoa salad with black beans, corn, salsa, and guacamole.

10. Baked chicken thighs with roasted Brussels sprouts and wild rice.

11. Whole wheat pancakes topped with cottage cheese and fruit.

12. Roasted turkey breast with mashed cauliflower and green beans.
13. Chickpea and vegetable curry served over basmati rice.

14. Spinach and mixed greens salad with grilled chicken, nuts, and berries.

15. Baked cod with brown rice and sautéed spinach.

16. Black bean and vegetable burrito with salsa and a side salad.

17. Lean pork chops with roasted sweet potatoes and mixed vegetables.

18. Greek yogurt with honey, walnuts, and sliced peaches.

19. Grilled lean sausage with whole wheat pasta and tomato sauce.

20. Quinoa bowl with grilled veggies, hummus, and a sprinkle of feta.

21. Steamed mussels with garlic, tomatoes, and whole grain bread.

22. Spinach and mushroom omelette with whole grain toast.

23. Turkey burger on a whole wheat bun with sweet potato fries.

24. Baked falafel with tabbouleh and pita bread.

25. Oats cooked with milk, topped with chopped nuts and dried fruit.

26. Grilled shrimp skewers with quinoa and sautéed vegetables.

27. Tuna salad with mixed greens, olives, cucumbers, and vinaigrette.

28. Lean beef or turkey meatballs with whole wheat pasta and marinara sauce.

29. Cottage cheese and fruit smoothie with oats and almond butter.

30. Brown rice bowl with stir-fried tofu, broccoli, and teriyaki sauce.

Feel free to customize these meal ideas based on your taste preferences and dietary needs. Remember
to focus on a balance of protein, carbohydrates, and healthy fats for optimal muscle growth.