Activity 4 TRANSFER What's the Menu?

Make a meal menu involving breakfast, lunch and dinner that will promote a healthy
musculoskeletal system. Explain how you will make it healthy.

MY PERFECT MUSCLE-BUILDING MEALS

Breakfast
4-6 egg whites with 2 whole eggs
1 serving Cream of Wheat cereal
1 banana

How can it make you healthy?

Eggs, a universal bodybuilding staple, offer easy-to-digest protein to kick-start
muscle growth. Cream of Wheat provides energy-rich complex carbohydrates,
and bananas contain both fructose and potassium, which support glycogen
formation in the liver and muscles to minimize muscle breakdown in the body.

Lunch
6-9 oz. extra-lean ground beef
2 cups pasta
¾ cup broccoli

How can it make you healthy?

For muscle-building, there’s nothing like beef—it contains creatine, all the
necessary aminos and a full spectrum of B vitamins, and it’s dense in iron to
assist in energy production. Pasta provides carbs, which are essential for energy,
and broccoli yields compounds that help with fat control.

Dinner
1 chicken breast (7-9 oz.)
1 yam
1 cup peas, corn and carrots
How can it make you healthy?
The combination of carbohydrates and lean protein in this meal increases the
levels of insulin in the blood, fostering a hormonal environment that’s ideal for
muscle growth. Yams digest slowly, helping to sustain that environment, and
lower-fat protein, like this chicken breast, helps keep body fat in check.