Menu for weight gain for a man for a week

Foods that contain all the necessary nutrients will help build muscle mass. For muscle growth, it is necessary to lean not only on protein foods, but also on healthy ones, since it is carbohydrate-containing foods that energize, which is so necessary after intense training.

A complex is important in everything, you will not achieve the desired effect if you do one thing, for example, play sports, but do not adhere to a diet, so in order for the muscles to really grow, you need a specially designed training scheme plus appropriate nutrition.

Sample menu for gaining muscle mass:

Day 1.

Breakfast: omelette of 4 eggs with herbs and legumes, 2 cups of milk plus a banana (beat in a mixer).
Snack 1:, a pack of low-fat cottage cheese (200 grams);
Dinner: durum wheat pasta (200 grams ready-made), (200 grams ready-made), vegetable salad, 2 slices of bran bread, a cup of cocoa.
Snack 2: smoothies from kefir, avocado, banana, nuts and dried fruits.
Dinner: 200 grams of oily fish, boiled rice (200 grams), 2 slices of bran bread, a cup of black tea with lemon and honey.
Additionally: you can eat 200 grams of any fruit or berries.

Day 2

Breakfast: oatmeal in milk with fruits and honey (200-250 grams in finished form), 2 cups of low-fat milk, 2 bananas.
Snack 1: cottage cheese with dried fruits (200 grams) plus a protein shake.
Dinner: soup with meat, 2 slices of whole grain bread, a cup of tea with lemon and honey.
Snack 2: 2-3 sandwiches with chicken breast and vegetables.
Dinner: boiled buckwheat with mushrooms, onions, herbs and chicken breast (250 grams boiled) plus a glass of kefir or a cup of cocoa with milk (no sugar).
Additionally: you can eat a can of beans.

Day 3

Breakfast: oatmeal with raisins and honey (200 grams ready-made), a glass of low-fat milk, 2 boiled eggs, 2 slices of whole grain bread.
Snack 1: protein shake plus 2 bananas.
Dinner: 200-250 grams of baked fish with rice, vegetable salad (200 grams), milkshake.
Snack 2: a pack of cottage cheese plus a glass of kefir.
Dinner: 250-300 grams of boiled meat, a glass of broth plus buckwheat (200 grams boiled), black tea or cocoa with milk without sugar.
Additionally: you can eat 50 grams of nuts.

Day 4

Breakfast: tuna salad with greens plus 3 egg whites, a glass of milk, a banana, 2 cheese sandwiches.
Snack 1: protein shake, 2 apples, 1 banana.
Dinner: boiled buckwheat with chicken breast, peas and mushrooms (200-300 grams ready-made), 2 slices of whole grain bread, a glass of milk or compote.
Snack 2: a pack of cottage cheese (200 grams) plus low-fat sour cream (100 grams) plus a glass of kefir.
Dinner: thick chicken soup, 2 sandwiches with cheese and cucumbers, a cup of cocoa.
Additionally: you can eat a couple of pieces of oily fish.

Day 5

Breakfast: oatmeal with fruit (200 grams), 2 boiled eggs, a glass of milk.
Snack 1: salad with vegetables and (200 grams).
Dinner: pasta with meat and herbs (200-250 grams), 2 slices of bran bread, a cup of tea or compote plus 2 bananas.
Snack 2: 2 egg whites plus a pack of cottage cheese.
Dinner: boiled rice (200 grams), a can of tuna with greens, 2 slices of whole grain bread, a protein shake.
Additionally: you can eat 2-3 any fruit (preferably citrus).