I will only mention the Vegetarian food sources as Non-Veg may not be consumed by everyone.
I will try to cover all the foods from different categories such as Breakfast, Lunch, and Dinner.
Let's start with Breakfast:
Breakfast is the first meal that we take after sleep. So, we have to take such foods in our Breakfast that have high nutritional values.
1. Brown Bread- Often, we consume white bread in our breakfast, but let me tell you that white bread is not healthy food. Instead, it would help if you consumed Brown Bread. Brown Bread is easy to digest and can also be helpful towards someone having any pre-existing disease. You can start with 4 slices of Brown Bread in the morning.
2. Peanut Butter- Now you have taken 4 slices of Brown Bread, it's time to add some Peanut Butter on top of it. Here comes the second most nutritional food. Usually, we consume normal butter, which consists of a huge amount of fat. Peanut Butter contains 23 grams of Protein in 1 scoop. Consuming it every day will give you enough energy for faster muscle recovery. It also helps in maintaining body strength, and it is completely fatless.
3. Banana- Although this is not a protein source, this is a rich Carbohydrate source. Consuming at least 4 bananas every day will increase your Carbs intake. Carbs will give you energy for your day-to-day tasks. You can also consume 2 bananas before going to the Gym.
4. Luke Warm Milk- Breakfast is incomplete without this rich source of Calcium. Calcium in our body helps to keep our bones strong. And strong bones mean you will have great physical strength, which will surely help in your daily workouts. So, 1 Glass of warm milk is compulsory in your breakfast routine.
Now, let's talk about our Lunch:
During your Lunch, you can consume these food items:
1. Brown Rice- Just like Brown Bread, Brown Rice is one of the most nutritional food items you should consume when you are having a heavy meal. This rice contains more Fiber and Anti Oxidants as compare to White Rice.
2. Paneer- You can consume it as a curry, but this thing has many essential nutrients in it. It contains about 290 KCAL of energy per 100 g servings and about 20 g of Calcium. Consuming it 2-3 times a week will give your bones the strength they are looking for.
3. Mushrooms- This is again a wonderful source of Protein. Mushrooms can be taken as Mushroom Fries or even as a curry form. When you are in your gaining phase, these things will help you greatly in your muscle growth and muscle recovery.
4. Broccoli- This is again a good source of vegan protein. It contains about 2.5 grams of protein and 2.5 grams of Fiber. So, this can also be taken during your lunch as a good Protein source.
During Dinner, the items I have mentioned in Lunch can be taken, but I would like to add two more items that I personally consume for Dinner.
1. Cottage Cheese- Cottage Cheese is one of the main sources of Whey Protein. It consists mainly of Whey and Casein. Consuming this regularly will keep you healthy and help your muscles for faster recovery.
2. Oats- Oats is one of the heavy meals I personally prefer consuming at Dinner. To me, it helps in maintaining my digestive system since it is a fibrous food. Moreover, if you are in a shredding stage, this will help you achieve that in no time. Basically, there are two types of Oats available in the market- Flavoured, and Un-flavoured. You can choose as per your preference.
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