Justin Says that he follows a simple daily plan to burn fat and build muscle, and it changes from time to time as he likes to cook and prepare other healthy meals.
- A Bowl Porridge Oats
Porridge Oats is eaten for breakfast with salt, sugar, milk, cream, or butter, and sometimes other flavorings. Oat porridge is also sold in ready-made or partly cooked form as an instant breakfast.
- Three Eggs
Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains: (of the recommended daily allowance)
Vitamin A: 6%
Vitamin B5: 7%
Vitamin B12: 9%
Vitamin B2: 15%
Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
- Whey Protein
Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content, and it helps you gain results faster.
Here are some benefits of whey protein
1- Increase Size and Strength
2- Lose Fat and Preserve Muscle
3- Reduce Hunger
4- Improve Immune System
- Chicken Breast or Fillet
There are 130 calories in a 1/2 breast, bone and skin removed of Skinless Chicken Breast. Calorie breakdown: 11% fat, 0% carbs, 89% protein.
And it is also a good source of Vitamin B6 and Phosphorus, and a very good source of Protein, Niacin and Selenium.
- Brown Rice
According to a study conducted by the American Journal of Clinical Nutrition, brown rice is the top choice in terms of both nutritional and other inherent healthy benefits. It's high in fiber and it's rich in:
- Naturally-Occurring Oils
Fresh vegetables endowed with almost all of the nutritional principles our body requires. The health benefits of vegetable nutrition are enormous. They are good source of vitamins, minerals, anti-oxidants and dietry fiber.
Tuna is an excellent source of selenium, vitamin B3 (niacin), vitamin B12, vitamin B6, and protein. It is a very good source of phosphorus as well as a good source of vitamin B1 (thiamin), vitamin B2 (riboflavin), choline, vitamin D, and the minerals potassium, iodine, and magnesium.
This delicious dish contains 12 calories in 1 cup of Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots). Calorie breakdown: 8% fat, 75% carbs, 17% protein.
- Sirloin Steak
Located in the upper side area of a cow, which is commonly void of fat, sirloin steak is considered a lean cut of beef.
All of the calories in sirloin steak come from protein and fat, and it has generous amount of B vitamins. These help with red blood cell production, nervous system function, protein metabolism and skin health. Sirloin contains 33 percent of the recommended daily value of niacin, 26 percent of B-6 and 25 percent of B-12.
- Baked Potato
One medium potato with skin provides 620 milligrams or 18% of the recommended daily value of potassium per serving and is considered one of the best foods with potassium. Skin- on potatoes rank highest for foods with potassium and are among the top 20 most frequently consumed raw vegetables and fruits. Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract.
- Whey Protein and Fruit
Adding fruit to your protein shake is actually a very good idea. If you do it right, you’ll get even more nutrients from your shake, and the extra sugar level will help spike your insulin. That results in your body absorbing the protein faster.
Remeber to train hard and never forget the rest days and you will get the body you always dream of.
Medical News Today
Self Nutrition Data
Nutrition And You
The World's Healthiest Foods