Bodybuilding Healthy Athelio Com

Fitness requires a good meal. You’d be surprised to know that all the muscle gains is not done by the gym equipment only. What we eat, how much we care for the body plays a vital role in building a perfectly sculpted body. A good diet plan for shredding the muscles is not about losing weight but putting in gains from the protein and nourishment that comes from various food ingredients.

let us check out a well-tested meals to be had in a day if you’re into the muscle -mania:

1. Upon Waking Up- Fresh morning needs a refreshing drink. What better than a jug of water. It not only kick-starts metabolism but hydrates the body after the 8 hours of sleep, thereby preventing water retention. Make sure to have one jug of water before eating anything, first thing in the morning.

2. Break The Fast- Breaking the 8-9 hours fast itself is important for regaining strength and vitality for the whole day of work. Here is what you can try out for a healthy nutritious breakfast:

Oatmeal with Fruits and Nuts with a Side of Eggs

Oatmeals And Bananas


  • 3 cups of low fat milk
  • 2 cups of oatmeal
  • 1 handful of almonds, soaked
  • 2 tablespoons of flax seeds
  • Raisins per taste
  • 1 banana sliced into small wheels
  • (For eggs) 5 poultry eggs boiled


  • Heat the low fat milk on a stove to remove the least amount of fat present in it
  • Pour in the 2 cups of oatmeal and let it steam til both blend well
  • Put the combined mixture into a bowl
  • Put in a handful of soaked almonds
  • Add flax seeds and raisins per taste
  • At the last, drop 8-10 slices of banana
  • Mix all the ingredients and you have a wholesome nutritious meal with the side of 5 hard-boiled eggs.
  • Make sure to drink around a liter of water before your next meal, i.e. Lunch

3. Munchies for Lunch

Lunch needs to be filling. Cutting on this meal is as bad for the body as cutting breakfast. It not only prevents food cravings for the evening but also gives ample time for a well-balanced meal to be digested. Here is a simple recipe to gorge on for lunch. Keep in mind that you can also make it in the morning and pack it for work.

 Brown Rice with Chicken and Veggies

Brown Rice And Chicken Athelio Com


  • 1 and half cups of brown rice soaked overnight
  • 1 cup of chickpeas soaked overnight
  • 1 tablespoons each of salt and pepper
  • 1 big spoons of turmeric, cinnamon and ginger-garlic paste each
  • 2 pieces of chicken breast
  • half an onion, sliced finely
  • half of tomato, chopped well
  • coriander leaves
  • 2 tablespoons of extra virgin olive oil


  • in a pressure cooker, put the soaked brown rice, chickpeas and chicken
  • Add 1 tablespoons of salt, pepper, ginger-garlic paste, turmeric and cinnamon powder
  • Add a cup of water and let it boil for 20 minutes on a low flame
  • Garnish it with the onion, coriander and tomato pieces
  • Mix the entire blend and put up in a large bowl
  • Add 2 tablespoons of extra virgin olive oil and fill your stomach with the savory goodness
  • Keep drinking water till the evening till a whole 1 liter bottle finishes up

4. Pre-Workout Mass Gainer

It is crucial to provide some healthy gains to the body before you head out for your gym. What’s better than a blend of veggies and fruits for a thick and tasty smoothie. Here is a recipe available for all.

Yogurt, Banana and spinach smoothie

Spinach And Smoothie Athelio Com


  • 25 grams spinach
  • 20 grams oats
  • 100 grams of low fat yogurt
  • 1 medium sized banana
  • 28 grams peanut
  • a handful of black grapes
  • 1 and half cups of water


  • Put all the ingredients in a blender and add 1 and half cups of water
  • Blend till smooth
  • Pour into a tall glass and drink up the frothy shake
  • Drink a glass of water an hour after the shake is ingested and 500 ml of water

6. Post Workout Hunger Pangs

Post workout, your body will crave protein. Do not keep it at wait as keeping the stomach empty and without energy might not be a good idea. Try this simple meal which might be quite a looker but helps with the hunger pangs.

Egg Whites with Dates

Eggs Whites Athelio Com


  • 10 hard-boiled eggs white(40 grams of protein)
  • 6-7 dates (for glycogen re


  • peel the whites shell of the eggs and put them in a container
  • Add 6-7 dates

7. Winner Winner Chicken Dinner

A good wholesome and filling dinner is a nice way to end the day. Air-fried chicken with vegetables replenishes the whole day’s loss of energy and nutrients. Simple vegetables with dressings and a nice grilled or air-fried chicken can be made in this way:

Grilled Chicken with Veggies

Grilled Chicken And Veggies Athelio Com


  • One chicken breast
  • Salt and pepper to taste
  • Ginger-garlic paste
  • A dash of lemon juice
  • Potatoes, broccoli and carrots for boiling


  • Marinade the chicken breast with salt, pepper, ginger-garlic paste and lemon juice
  • Put some olive oil into the pan and spread out the oil throughout the pan
  • Grill the chicken on both sides till light brown
  • Boil the vegetables and bring them down, seasoning with salt and pepper
  • Fix up a plate with the grilled chicken and boiled vegetables for a healthy dinner.

These fixes for building a perfect and muscular body are foolproof and impeccable. Try them out and in no time, you’ll be as strong as the person who inspired you to hit the gym.

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