Perfect meals for building muscle mass and reducing fat

Perfect meals

Speaking about nutrition, here is a list of perfect meals for building muscle mass and also reducing fat. In other words they don’t contain unnecessary calories. And if you are regular in the gym are ideal for increasing lean muscle mass and melting body fat.

Although you may need to change the ratio of the amount of the food, according to your goals and your body type, these meals are perfect for anyone who wants to keep an eye on its calorie intake.


Perfect breakfast
  • 4 – 6 egg whites with 2 whole eggs,
  • 70 gr oats,
  • One banana

525 calories, 38 gr of proteins, 59 gr of carbohydrates and 15 grams of fats

Why eggs ? Well  first of all eggs are the base of every fitness nutrition plan. They are fast absorbing protein and perfect for muscle growth. While oats are complex carbs and banana contains fructose and potassium that helps to minimize muscle breakdown.

Tip for increasing muscle mass  : Instead of water, use 400 ml of low fat milk. Adds 16 gr of protein , 24 gr of carbohydrates and 4 gr of fats.

Tip for melting fats : Consume only whites to keep calories low and use strawberries instead of banana to save additional 50 calories.


Perfect lunch
  • 200 – 250 gr of beef meat
  • 100 – 120 gr of wholegrain pasta
  • A portion of broccoli

700 calories, 60 gr of protein, 83 gr of carbohydrates and 13 gr of fats

When it comes to building lean muscle mass, nothing can compare with beef meat because contain creatine, all the necessary amino acids, b vitamin and also large amount of iron. While pasta provides carbohydrates that are necessary for energy and broccoli helps you to control your body fat.

Tip for increasing muscle mass : Select veal meat that contain more fat.  Additional fat protects glycogen and muscle mass from spending.

Tip for reducing body fat : Eat only 50 gr of pasta and twice as much broccoli because they are rich in fibres and contain little calories.


Perfect dinner
  • 100 – 150 gr of chicken breast
  • One potato
  • One portion of Golden farm fresh mixed vegetables

603 calories, 69 gr of protein, 61 gr of carbohydrates and 7 gr of fats

Combination of carbohydrates and protein in meal increases insulin levels and its ideal for muscle mass.

Tip for increasing muscle mass : Add 1 cup of milk and fry your chicken breast with olive oil for additional protein and essential fats for optimal muscle growth.

Tip for reducing fat : Replace half potato with vegetables


Perfect meals for after workout
  • Whey protein shake with water
  • 100 grams of rice in addition with raisins

549 calories, 45 gr of protein, 91 gr of carbohydrates and 2 gr of fats

Fast absorbing source of protein and carbohydrates are starting the building process for muscle mass. Whey protein  is also great source of amino acids and the mix of rice and raisin are helping for muscle recovery.

Tip for increasing muscle mass : Increase your portion with rice.

Tip for reducing body fat : Eat half a portion of rice.


Perfect snacks
  • Two slices of integral bread
  • Low fat cottage cheese
  • Two slices of smoked chicken breast
  • Mustard

316 calories, 36 gr of protein, 34 gr of carbohydrates and 4 gr of fats

Tip for increasing muscle mass : Add 1 cup of milk and also 1 fruit

Tip for reducing fat : Eat bread with lower carbohydrates