Let’s Build Muscle Mass
Let’s talk about weight! No, not losing it, although I have some fantastic content for you if that’s your goal. Today, though, I want to talk about what I eat in a day to gain weight, and specifically to build muscle. Here’s a sample daily menu for how I gain muscle mass!
Breakfast: Protein Smoothie
1 frozen banana (75 calories)
1 tablespoon peanut butter (95 calories)
1 cup spinach (7 calories)
1 cup almond milk (40 calories)
1 scoop Vivo Life protein (85 calories)
1/4 cup raw oats (75 calories)
Blend everything together, and drink up!
TOTAL: 377 calories
Carbs: 57 g
Fat: 19 g
Protein: 10 g
Tip: use the discount code “Rawvana” to save money on your Vivo Life protein powder!
Snack One: Rice Cakes With Avocado
1/2 avocado (113 calories)
2 rice cakes (70 calories)
pinch of sea salt (optional)
Cut the avocado into cubes, then mash until soft.
Spread the avocado over the rice cakes. Optionally, sprinkle with salt. Enjoy!
TOTAL: 183 calories
Fats: 11 g
Protein: 2.8 g
Carbs: 20.5 g
Lunch: Lentil Ceviche Tostadas
1 cup cooked lentils (230 calories)
2 roma tomatoes (70 calories)
1/4 cup red onion (16 calories)
1/4 cup cilantro (1 calories)
1 serrano pepper (2 calories)
1 lime (10 calories)
1/2 green bell pepper (17 calories)
1/2 avocado (117 calories)
3 corn tortillas (150 calories)
Finely dice the tomatoes, bell pepper, and onion. Chop the cilantro and mince the serrano pepper. Juice the lime.
Put the lentils, tomatoes, onion, cilantro, peppers, and lime juice in a bowl and mix well. Let rest in the refrigerator for 15-20 minutes.
Season with salt, pepper, and cumin powder, or spices of your choice.
Heat up the tortillas in a pan, flipping once.
Divide the lentil mixture across the three tortillas. Top with avocado. Enjoy!
TOTAL: 613 calories
Carbs: 101 g
Fat: 18 g
Protein: 25 g
Snack 2: Cacao Cacao Balls
1/4 cup raw oats (75 calories)
6 dates (120 calories)
2 tablespoons shredded coconut (140 calories)
1 tablespoon cacao powder (20 calories)
Finely chop the dates.
Put all of the ingredients in a bowl. Use your hands to mix everything together thoroughly, then form it into balls. (Don’t forget to lick your fingers when you’re done!) That’s it!
TOTAL: 355 calories
Carbs: 61 g
Fat: 12 g
Protein: 7 g
Dinner: Caesar-Style Salad
1/4 cup cashews (160 calories)
1 tablespoon Dijon mustard (5 calories)
1 garlic clove (3 calories)
salt and pepper to taste (0 calories)
1 lemon (24 calories)
2/3rds package of tempeh (318 calories)
1 slice of bread (110 calories)
5 romaine lettuce leaves: 25 calories)
1 tablespoon nutritional yeast (20 calories)
1 teaspoon garlic powder (10 calories)
Pre-soak the cashews in water for up to two hours.
Put the cashews, Dijon mustard, garlic clove, salt to taste, and the juice of half of the lemon into the blender. Add just enough water to blend, and blend until smooth.
Cut the tempeh into strips. Fry in a pan, seasoning with salt and pepper to taste.
Cut the bread into squares, put them in a pan, and heat to make croutons.
Mix the nutritional yeast and garlic powder together to make a cheese substitute.
Mix the romaine lettuce with the cashew-based dressing.
Arrange the romaine lettuce on a plate. Top with the tempeh and croutons, and sprinkle with the nutritional yeast “cheese.”
TOTAL: 675 calories
Carbs: 68 g
Fat: 27 g
Protein: 48 g
Daily Nutritional Value Totals:
Carbs: 315 g
Fat: 87 g
Protein: 93 g
Sodium: 1,484 mg
Sugar: 88 g
I’m so excited to see the beautiful muscle mass you build! You’re already gorgeous, and getting in shape will only help you become radiant from the inside out. And, if you’re not quite ready for the muscle-building stage yet and still want to lose weight instead, don’t miss my 21-day weight loss and self love challenge. I’m so excited for you to develop the body of your dreams!
Love you, beautiful,