Weight Loss vs. Muscle Gain Meal Ideas

While no one meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.⁠⁠

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As I always say, there is no one right way to eat. However, small things like portion size and type of food can make a big difference when you have a specific goal in mind like weight loss or muscle gain. For example, simply going for 2 tbsps of almond butter rather than 2 tbsps of Greek yogurt on a rice cake can add an extra 170 calories to your snack. A similar example would be going for cauliflower rice which is lower in calories than something like brown rice. ⁠⁠

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There are so many simple adjustments like this that can really add up when it comes to getting the results you want with healthy eating. That’s why I wanted to share a few examples of how these simple changes can add up to big results. ⁠⁠

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Details on the differences of each below:⁠⁠

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Breakfast:⁠⁠

-2 eggs -> 2 eggs + egg whites⁠⁠

-½ cup potatoes -> ¾ cup potatoes ⁠⁠

-2 slices bacon -> 3 slices bacon⁠⁠

-½ cup raspberries ⁠⁠

-1 cup spinach⁠⁠

- 1 tsp olive oil -> 2 tsp olive oil ⁠⁠

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Lunch:⁠⁠

-2 cups mixed greens⁠⁠

-4 oz grilled chicken breast ⁠⁠

-1 cup tomatoes ⁠⁠

-1 cup cucumber ⁠⁠

-1 red bell pepper ⁠⁠

-½ cup sweet potato -> 1 cup ⁠⁠

-¼ cup quinoa -> ½ cup ⁠⁠

-¼ of an avocado -> ½ an avocado ⁠⁠

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Snack:⁠⁠

-Brown rice cake⁠⁠

-2 tbsp Greek yogurt -> 2 ½ tbsp almond butter ⁠⁠

-2 strawberries -> none ⁠⁠

-½ a medium banana ⁠⁠

-½ tbsp chocolate chips ⁠⁠

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Dinner: ⁠⁠

-4 oz wild caught salmon -> 5oz salmon⁠⁠

-½ cup cauliflower rice -> ¾ cup brown rice ⁠⁠

-1 cup mushrooms -> ⅓ cup mushrooms ⁠⁠

-1 cup tomatoes -> ⅓ cup tomatoes ⁠⁠

-1 cup asparagus -> ½ cup asparagus⁠⁠

- 2 tsp olive oil -> 3 tsp olive oil⁠⁠

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