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Men's three-meal diet for gaining muscle mass

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-12-07

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Number of meals: 3

Ratio of Proteins, Fats, and Carbohydrates (grams): 25% | 17% | 58%

This diet is designed for men who cannot afford to eat more than 3 times a day and who do not accept sports nutrition. There is no sports nutrition in this diet. If you are not in this category, then check out this diet. There is also a diet for 5 meals a week.

Features of this diet:

1. Very large and caloric meals. Since your goal is to gain weight and you will only be eating 3 times a day, be prepared to consume a significant amount of food at once.

2. Most of the dishes are high in calories. This is done to avoid overloading the stomach with kilograms of low-calorie food. If you find yourself with extra space in your stomach and suddenly feel unsatisfied, fill that void with fruits. We did not include them in the menu as you will already have to eat a lot without them.

3. The amount of protein per kg of body weight: 1.5–2 g / fats – a bit over 1 g / carbohydrates 3.5 – 4 grams.

4. Sources of protein: fish, chicken, cottage cheese, eggs, peas.

5. All dishes are quite simple to prepare and are available in many cafeterias.

6. Carbohydrates are distributed across all 3 meals, with the most at breakfast and lunch. For dinner, carbohydrates are about 20% of the total amount.

This is a straightforward diet. Eat more and grow! Good luck to everyone!

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

PORTION SELECTION
DIET

Breakfast

  1. Homemade dumplings
    2.  
     
    Composition per 100 grams
    Proteins12 gr (average)
    Fats12 gr (average)
    Carbohydrates29 gr (lots)
    Caloric content272 kcal (high)
    Analogues:
    Manti
  2. Sandwich with chicken ham and a leaf of lettuce
    3.  
     
    Composition per 100 grams
    Proteins6 gr (little)
    Fats4.5 gr (little)
    Carbohydrates24 gr (lots)
    Caloric content161 kcal (average)
    Analogues:
    Sandwich with «Doctor» sausage and cucumber
    Sandwich with quail eggs and tomatoes
    Sandwich with chicken egg and vegetables
  3. Marshmallows / marmalade / pastila
    4.  
     
    Composition per 100 grams
    Proteins1.2 gr (little)
    Fats0 gr
    Carbohydrates78 gr (very much)
    Caloric content317 kcal (high)
    Analogues:
    Rahat-lukum
    Homemade marshmallows
    Fruit jelly
  4. Black tea with sugar
    5.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates10 gr (little)
    Caloric content40 kcal (low)
    Analogues:
    Coffee with sugar
    Rosehip tea
    Chicory
    Hibiscus tea
    Fruit tea

Lunch

  1. Pea soup
    2.  
     
    Composition per 100 grams
    Proteins4.4 gr (little)
    Fats2.4 gr (little)
    Carbohydrates9 gr (little)
    Caloric content75 kcal (low)
    Analogues:
    Bean soup
    Lentil soup
    Rice soup
    Wheat soup
  2. Steamed salmon with soy sauce and spices
    3.  
     
    Composition per 100 grams
    Proteins18 gr (lots)
    Fats15 gr (average)
    Carbohydrates0 gr
    Caloric content200 kcal (average)
    Analogues:
    Fatty fish poached in soy sauce without oil
    Steamed trout with herbs and ginger
  3. Boiled potatoes
    4.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.4 gr (little)
    Carbohydrates18 gr (average)
    Caloric content82 kcal (low)
    Analogues:
    Mashed potatoes without butter
    Baked potatoes with skin
  4. Wheat bread
    5.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Bread with bran
    Oat bread
  5. Dried fruit compote
    6.  
     
    Composition per 100 grams
    Proteins0.5 gr (little)
    Fats0 gr (little)
    Carbohydrates4 gr (little)
    Caloric content18 kcal (low)
    Analogues:
    Rosehip tea without sugar
    Fruit and berry compote

Dinner

  1. Scrambled eggs with tomatoes and fried onions
    2.  
     
    Composition per 100 grams
    Proteins9 gr (average)
    Fats8 gr (average)
    Carbohydrates2.5 gr (little)
    Caloric content118 kcal (low)
    Analogues:
    Vegetable sauté topped with poached egg
    Fried eggs with cottage cheese and vegetables
    Boiled eggs with vegetables and cottage cheese
    Tortilla with ricotta, tomatoes, and herbs
  2. Wheat bread
    3.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Bread with bran
    Oat bread
  3. Classic cottage cheese 5% fat content with sour cream and sugar
    4.  
     
    Composition per 100 grams
    Proteins16 gr (lots)
    Fats9 gr (average)
    Carbohydrates14 (average)
    Caloric content201 kcal (average)
    Analogues:
    Fat-free cottage cheese with sour cream and jam (jelly)
    Fat-free cottage cheese with sour cream and honey
    Fat-free cottage cheese with sour cream and dried fruits
  4. Black tea with milk and sugar
    5.  
     
    Composition per 100 grams
    Proteins1.4 gr (little)
    Fats1.3 gr (little)
    Carbohydrates7 gr (little)
    Caloric content46 kcal (low)
    Analogues:
    Green tea with milk and sugar
    Coffee with milk and sugar
    Chicory with milk and sugar
    Fruit tea with milk and sugar
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