Muscle-Building Diet Plan
Breakfast:
4 boiled eggs
A cup of low-fat yogurt with a spoonful of honey or yogurt with oats
A slice of whole wheat bread
A cup of fresh juice
2 tablespoons of fava beans or chickpeas
Snack between breakfast and lunch:
Protein bar or 10 almonds
A small bowl of jelly, custard, or rice pudding
2 pieces of fruit
Lunch:
A plate of green salad
A bowl of vegetable, chicken, or lentil soup
A piece of meat, a quarter of a grilled or boiled chicken, or a grilled fish
10 tablespoons of cooked vegetables, rice, or pasta
A cup of fresh juice
Snack between lunch and dinner:
A bowl of jelly, custard, or rice pudding
Fresh juice
2 pieces of fruit
Dinner:
A piece of low-fat cheese
A cup of low-fat yogurt with a spoonful of honey or yogurt with oats
A slice of whole wheat bread
2 tablespoons of fava beans or chickpeas
2 pieces of fruit
Notes:
Drink a cup of water every hour.
It is preferable to avoid excessive salt to prevent water retention.
Exercise daily, even if it's just walking for 45 minutes.