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Embark on the path to a healthier, more balanced you with “Nourishing Gains.” Whether you’re aiming for muscle development, addressing underweight concerns, or simply embracing a high-calorie vegetarian lifestyle, this guide is your companion to achieving and maintaining a healthy weight through plant-based nutrition.
BENEFITS
For Both Days:
- Balanced macronutrients for overall nutrition.
- High-calorie options to support healthy weight increase.
- Protein-rich choices to promote muscle development.
- Nutrient-dense snacks for steady nutrient intake.
Balanced Diet ( Non-Vegetarian )
Breakfast:
- Scrambled Eggs with Spinach and Whole Grain Toast:
- Served with a side of Greek yogurt
Mid-Morning Snack:
- Mixed Nuts and Fresh Berries:
- Almonds, walnuts, cashews, and a mix of berries
Lunch:
- Grilled Chicken Salad with Quinoa:
- Mixed greens, cherry tomatoes, cucumber, grilled chicken, and a light vinaigrette
Afternoon Snack:
- Cottage Cheese with Pineapple Chunks:
- A protein-rich and refreshing snack
Dinner:
- Baked Salmon with Sweet Potato Mash:
- Baked salmon fillet with a lemon and dill marinade, served with mashed sweet potatoes
Evening Snack:
- Protein-Packed Smoothie:
- Ingredients: Greek yogurt, banana, protein powder, almond milk
Balanced Diet ( Vegetarian )
- Vegan Protein Pancakes:
- Ingredients: Whole grain flour, plant-based protein powder, almond milk
- Toppings: Sliced bananas, maple syrup
Mid-Morning Snack:
- Mixed Nut and Dried Fruit Trail Mix:
- Almonds, walnuts, dried apricots, and dark chocolate
Lunch:
- Chickpea and Quinoa Buddha Bowl:
- Ingredients: Chickpeas, quinoa, roasted vegetables, avocado
- Dressing: Tahini-lemon dressing
Afternoon Snack:
- Hummus and Veggie Platter:
- Carrot and cucumber sticks, cherry tomatoes, and whole grain pita wedges
Dinner:
- Lentil and Sweet Potato Stew:
- Ingredients: Lentils, sweet potatoes, tomatoes, spinach
- Served over brown rice
Evening Snack:
- High-Calorie Smoothie:
- Ingredients: Banana, almond butter, plant-based protein powder, oat milk
