Plan Nutritional

Monthly Meal Plan for Muscle Gain 

Reference Data

• Weight: 81 kg.

• Height: 1.75 m.

• Training Routine: 3 days of exercise followed by 1 day of rest.

• Meal Distribution: 3 main meals + 1 afternoon snack.

• Pre-workout: Oatmeal drink.

• Favorite Foods: Beans and lentils.

• Shopping Supermarkets: "Caribe" (main) and "Éxito" (if necessary).

• Supplements: Pre-workout, creatine, and magnesium.

• Monthly Budget: Considered for cost optimization.

Monday - Wednesday - Friday

• Breakfast:

  • Scrambled eggs with onion and tomato

  • Arepa with cheese

  • Fresh orange juice

• Snack (Afternoon):

  • Natural smoothie: Milk, oats, banana, and peanuts

• Lunch:

  • Grilled chicken breast

  • Brown rice

  • Beans

  • Avocado and tomato salad

• Dinner:

  • Lentil soup with ground beef

  • Whole wheat bread with cheese

Tuesday - Thursday - Saturday

• Breakfast:

  • Natural smoothie: Milk, oats, banana, and peanuts

  • Toast with peanut butter

• Snack (Afternoon):

  • Almonds and natural yogurt

• Lunch:

  • Grilled beef (cuts such as caderita, bola negra)

  • Brown rice

  • Lentils

  • Carrot and beet salad

• Dinner:

  • Spinach and cheese omelet

  • Whole wheat bread

  • Avocado

Sunday (Variation Day)

• Breakfast:

  • Mixed rice with lentils and fried egg

  • Guava juice

• Snack (Afternoon):

  • Natural smoothie: Milk, oats, banana, and peanuts

• Lunch:

  • Grilled pork ribs

  • Fried plantains

  • Beans

  • Cabbage and carrot salad

• Dinner:

  • Vegetable soup with chicken

  • Whole wheat bread with cheese

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