The Perfect Meal Plan to Build Muscle and Lose Weight

Build Muscle and Lose Weight

Probably the hardest part of any exercise program is getting into the habit of eating healthy.

It can be tough especially when it cost less to eat junk food than eating healthy nutritious food.

I lived in the Dublin City for over 4 years and it was almost difficult for me to eat healthy because there was so many fast food outlets around.

It was so much easier to walk into the nearest chipper or convenience store and eat something within a couple of minutes, rather than buy a load of groceries at the supermarket, take it home and cook it.

But I have learned to get into the habit of cooking healthy meals at home because I was feeling sick and tired all the time for eating junk food.

Once you make a commitment to eat healthy everyday you will soon feel so much better in yourself, your overall health and self-image will improve as a result also. Cooking will become more enjoyable to.

If you decide to commit 5 days a week to working out, it’s a good idea to make a list of the kind of food you will eat throughout the week so you don’t fall off track.

If you are one of these people that say, “I’m gonna start eating healthy from now on” but your not 100% sure what foods to be eating then your wasting your time.

You need to sit down and make list of what you will eat from the time you get up in the morning to the time you go to bed every night. Try to be specific.

Don’t worry though, you can still have an odd cheat day once a week where you can eat your favorite food.

If your goal is to lose weight and build muscle I recommend eating at least 5 small meals a day. Do this on your off training days also. You will want to make it apart of your daily routine so that you will stick to it no matter what.

Regardless of what shape your currently in, you can easily improve by eating a healthy meal plan that will help you burn fat and achieve your fitness goals much more quickly.

Here is a list of foods that I use to eat 7 days throughout my late teens into my my late 20’s.

irish unhealthy food


And even though I wasn’t overweight I still felt tired and sluggish most of the time. I knew very little about food was good weight loss or what was good helping me build muscle.


Healthy Protein Diet

This new diet is definitely a much better replacement from the previous image. As a result of eating healthy, I lost a bit of weight and within 6 months of dedicated dieting and training I completely transformed my body.


The aim of this post is to remind you that the power is in your hands, you decide what you will eat, nobody else.

Yes we all have cravings to eat our favorite food but if you can keep you mind focused on the bigger picture – A Healthier, Happier, Fitness You, this will keep you motivated to help you reach your goal.

So cut out things like greasy fries,pizza,burgers,chips,white bread,sweets and chocolate.

Replace with some of the food from the heather diagram above and you will be well on your way to a slimmer and leaner body. Best of luck!

If you need more tips for eating healthier meals then I suggest you check out Dave Ruels “Anabolic Cookbook”. This is a fantastic book for anybody wanting to eat healthier meals for building muscle and burning fat. I’ve leaned a ton of things from this book and you will too.

You can learn more about it here: Anabolic Cooking- The Complete Nutrition Guide For Bodybuilding and Fitness

About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

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