Diet plan grocery list
Chicken breast
Lean beef
Salmon
Tilapia
Eggs
Quinoa
Black beans
Chickpeas
Brown rice
Avocado
Sweet potatoes
Spinach
Kale
Broccoli
Cauliflower
Carrots
Asparagus
Bell peppers
Tomatoes
Onions
Garlic
Almonds
Peanuts
Chia seeds
Greek yogurt
Cottage cheese
Queso fresco
Oats
Corn tortillas
Bananas
Apples
Oranges
Mangoes
Diet plan overview
Bulking up with a Mexican twist? The mexican diet plan for muscle gain focuses on high-protein dishes that incorporate lean meats, beans, and even some cheese to fuel muscle growth. This plan doesn't just pile on the protein—it also includes a balance of carbs and fats to ensure all-around nutrition, important for overall health and muscle recovery.
Each meal is crafted to be both nutritious and flavorful, incorporating traditional Mexican spices and cooking methods to keep things interesting. It's ideal for those who want to gain muscle without sacrificing taste or variety.
Foods to eat
- High-Protein Meats: Chicken breasts, lean beef, and turkey to support muscle repair and growth.
- Complex Carbohydrates: Sweet potatoes and brown rice to provide sustained energy.
- Protein Shakes: Whey protein mixed with milk or water, especially post-workout.
- Eggs: Rich in protein and essential amino acids, perfect for breakfast or as a snack.
- Avocados: High in calories and healthy fats, great for adding to salads or as guacamole.
✅ Tip
Blend black beans with spices and eggs for a protein-rich twist on traditional breakfast tacos.
Foods not to eat
- Simple Sugars: Avoid sugary cereals and snacks that can cause energy spikes and dips.
- Deep-Fried Foods: Limit consumption of fried chicken or fried snacks, which are high in unhealthy fats.
- Heavy Creams: Cut down on heavy, creamy sauces that add excessive fats and calories.
- Alcohol: Alcohol can impede muscle growth and recovery, so it’s best avoided.
- Excess Salt: Reduce intake to avoid bloating and dehydration.
Main benefits
The mexican diet plan for muscle gain is a powerhouse for fueling workouts with high-protein foods such as black beans and grilled meats. This diet supports muscle repair and growth through nutrient-rich meals that are both satisfying and muscle-promoting. It also includes healthy fats from avocados and nuts, which are vital for hormone production that aids in muscle development. Enjoying a variety of dishes ensures that mealtime remains exciting and beneficial for building strength.
📊 Nearly three-quarters of Americans are cutting back on sugar (Source)
How to budget on this diet plan
Lean cuts of meat like chicken breast are often on sale; stock up and freeze them. Eggs are a great source of protein and are usually affordable. Utilize avocados for healthy fats; buy them in bulk when they’re on sale. Consider protein-rich legumes as a supplement to more expensive meat dishes. Make your own protein-packed snacks like roasted chickpeas instead of buying pre-packaged ones.
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Meal plan suggestion
7-Day Meal Plan for Mexican Diet Plan for Muscle Gain
Day 1
- Breakfast: Oats with chia seeds, banana, and Greek yogurt
- Lunch: Grilled chicken breast with quinoa, spinach, and bell peppers
- Dinner: Baked salmon with sweet potatoes, asparagus, and broccoli
- Snack: Apple slices with peanut butter
Day 2
- Breakfast: Scrambled eggs with tomatoes, onions, and queso fresco
- Lunch: Lean beef stir-fry with brown rice, kale, and carrots
- Dinner: Tilapia tacos with corn tortillas, avocado, and salsa (tomatoes, onions, garlic)
- Snack: Cottage cheese with mango
Day 3
- Breakfast: Greek yogurt with chia seeds, almonds, and mango
- Lunch: Chickpea salad with spinach, tomatoes, and bell peppers
- Dinner: Chicken breast with sweet potatoes, broccoli, and cauliflower
- Snack: Banana and a handful of peanuts
Day 4
- Breakfast: Oats with Greek yogurt, apple, and chia seeds
- Lunch: Salmon with quinoa, kale, and asparagus
- Dinner: Beef and black bean chili with bell peppers, onions, and tomatoes
- Snack: Cottage cheese with orange slices
Day 5
- Breakfast: Scrambled eggs with spinach, bell peppers, and queso fresco
- Lunch: Chicken and avocado salad with spinach, tomatoes, and onions
- Dinner: Grilled tilapia with brown rice, carrots, and broccoli
- Snack: Greek yogurt with almonds
Day 6
- Breakfast: Cottage cheese with oats, chia seeds, and mango
- Lunch: Beef and sweet potato stir-fry with kale and bell peppers
- Dinner: Baked salmon with quinoa, asparagus, and cauliflower
- Snack: Apple slices with peanut butter
Day 7
- Breakfast: Greek yogurt with banana, chia seeds, and almonds
- Lunch: Black bean and chickpea salad with spinach, tomatoes, and onions
- Dinner: Grilled chicken breast with brown rice, broccoli, and carrots
- Snack: Cottage cheese with orange slices
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by Zuzanna Kędziora
- Published on May 22, 2024
- Updated on Nov 1, 2024