Weight Loss Vs Muscle Gain Meal Ideas

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While no one specific meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.
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As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.
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While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.
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As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.
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Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.
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More info below:
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Breakfast fat loss – 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
Breakfast muscle gain – Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.
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Lunch fat loss – 4oz chicken, 1 sweet potato, 1 cup broccoli.
Lunch muscle gain – Added 2oz chicken, added 1 banana + 1 tbsp pb.
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Dinner fat loss – 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
Dinner muscle gain – Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
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Snack fat loss – 1 cup strawberries + 25g chocolate
Snack muscle gain – 1 cup straw + 1 banana + 45g chocolate

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