Lean Muscle Diets

Diet and exercise are key to building lean muscle. While working out is very important, it's also imperative that you use common sense and avoid eating unhealthy items. Accordingly, plan your diet around lean sources of protein, fruits and vegetables to keep that sculpted body and improve muscle tone.

Breakfast

Start each day with a power-packed breakfast. Toast a whole grain English muffin and prepare a hard-boiled egg. Slice the egg into thin sections and arrange them on the English muffin. The complex carbohydrates will give you energy throughout the morning, and the protein from the egg will provide essential muscle-building amino acids.

Snack 1

Have a mid-morning protein shake, as eating at regular two- to three-hour intervals throughout the day helps boost your metabolism and keeps hungers pangs at bay. A protein shake in the morning is an effective meal supplement to keep your energy level up until lunch while fueling your muscles.

Lunch

You should eat 25 to 35 grams of fiber each day, as fresh vegetables are an excellent source of high-quality fiber. Prepare a mixed greens salad for lunch, using such ingredients as lettuce, tomatoes, onions, celery, and pine nuts. Add diced chicken or turkey breast to the salad as an additional source of protein and top it with a small drizzle of olive oil and balsamic vinegar.

Snack 2

Eating a small snack between lunch and dinner will keep your metabolism pumping and increase your body's ability to burn calories. Carrot sticks and nuts are a solid option. Nuts such as cashews and almonds are rich in protein and healthy fats. A light afternoon snack like this one gives you energy to finish the workday

Dinner

Dinner should be the last meal of the day, and it's best if you don't eat anything after 7 p.m. The body's metabolism slows down in the evening, and you will not be able to slim down and develop lean muscle if you eat excessively at night. Fish, such as tuna, salmon and cod, is a great choice because it is rich in omega-3 fatty acids and lean protein. Prepare lentils or other legumes as a source of fiber and complex carbohydrates. In addition, raw, steamed or boiled vegetables on the side are the perfect accompaniment since they are low in calories and high in vitamins and minerals.
Make sure to drink plenty of water throughout the day, and especially after dinner. Filling your stomach up with water will decrease feelings of hunger that may surface later in the evening before you go to bed.

References

• Mayoclinic.com: Weight-Loss Options---6 Common Diet Plans
• Hyperstrike.com: How to Gain Lean Muscle