Muscle Toning: Daily Meal Plan for Protein Distribution

To maximize muscle gains, it’s essential to spread your protein intake evenly throughout the day. This meal plan is designed to provide between 20-30 grams of protein at each main meal and 10-20 grams at snacks. Below, you’ll find meal and snack suggestions that meet these requirements while ensuring you’re getting enough protein to support your training goals.

Recommended intake for a person weighing 70 kg

To maximize muscle mass gain, daily protein intake should be between 112 g and 154 g of protein per day , taking into account that the general recommendation is approximately 1.6 to 2.2 grams of protein per kilogram of body weight per day.

Breakfast: 20-30 g protein

• Egg White and Spinach Omelette : 5 egg whites (20 g protein), 1 whole egg (6 g protein)
• Greek Yogurt with Fruit : 200 g Greek yogurt (20 g protein), 1/2 cup strawberries
• Protein Oatmeal : 1/2 cup oats (5 g protein), 1 scoop whey protein (20 g protein)

Morning Snack: 10-20 g protein

• Protein Smoothie : 1 banana, 1 scoop of whey protein (20 g of protein), 1/2 cup of almond milk
• Cottage Cheese with Fruit : 1/2 cup cottage cheese (14 g protein), 1 sliced ​​apple
• Handful of Almonds : 20 almonds (5 g protein), 1 small Greek yogurt (10 g protein)

Lunch: 20-30 g protein

• Grilled Chicken Breast with Quinoa and Vegetables : 150 g grilled chicken breast (30 g protein), 1/2 cup cooked quinoa (4 g protein)
• Tuna Salad : 1 can of tuna in water (20 g of protein), mixed vegetables (lettuce, tomato, cucumber), 1/4 cup of chickpeas (4 g of protein)
• Lentils with Vegetables : 1 cup cooked lentils (18 g protein), mixed vegetables

Afternoon Snack: 10-20 g protein

• Protein Bar : 1 protein bar (15-20 g protein)
• Boiled Eggs : 2 boiled eggs (12 g protein)
• Turkey Sandwich : 2 slices whole wheat bread (4 g protein), 3 slices turkey breast (15 g protein)

Dinner: 20-30 g protein

• Baked Salmon with Broccoli : 150 g baked salmon (30 g protein), 1 cup cooked broccoli
• Ground Beef Tacos : 100g lean ground beef (20g protein), corn tortillas, mixed vegetables
• Tofu Stir-fry with Vegetables : 150 g of tofu (20 g of protein), assorted vegetables

Evening or Post-Workout Snack: 20-30g protein

• Protein Shake : 1 scoop of whey protein (20 g of protein), 1 glass of water or almond milk
• Greek Yogurt with Nuts : 200 g Greek yogurt (20 g protein), 1 tablespoon chopped walnuts
• Egg White Omelette : 5 egg whites (20 g protein), 1 whole egg (6 g protein)

Protein Distribution Summary

• Breakfast : 20-30 g protein
• Morning Snack : 10-20 g protein
• Lunch : 20-30 g protein
• Afternoon Snack : 10-20 g protein
• Dinner : 20-30 g protein
• Evening or Post-Workout Snack : 20-30g protein

What is the ideal protein intake for muscle definition for men and women?

• Muscle Toning: Protein Intake for Men
• Muscle Toning: Protein Intake for Women

This meal plan is designed to ensure you meet your daily protein intake evenly throughout the day. For best results, adjust servings to your calorie needs and consult a nutritionist for a personalized plan.