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An illustrated weekly meal plan for muscle gain and football, featuring various food items like oatmeal, eggs, sandwiches, chicken, fish, vegetables, fruits, and protein shakes.

An illustrated weekly meal plan for muscle gain and football, featuring various food items like oatmeal, eggs, sandwiches, chicken, fish, vegetables, fruits, and protein shakes.
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🏆 PLAN SEMANAL DE COMIDAS PARA GANAR MASA Y RENDIR EN FÚTBOL ⚽️ ⸻ 🍽️ LUNES – MARTES – MIÉRCOLES – VIERNES 📍 (Fútbol 16:00 – 17:30 + Gym 18:30 – 21:30) 🕗 Desayuno – 08:00 • 🥣 80 g de avena con leche • 🍌 1 plátano • 🍳 2 huevos + 2 claras • 🥜 1 puñado de frutos secos • 🍯 1 cucharada de miel 🕑 Comida – 14:00 • 🍗 150 g de pollo o ternera • 🍚 150 g de arroz o pasta • 🥦 Verduras (brócoli, calabacín o lo que prefieras) • 🫒 1 cucharada de aceite de oliva • 🍎 1 manzana o naranja 🕐 Merienda – 15:15 (1h antes del fútbol) • 🥖 Bocadillo integral con pavo o atún • 🥛 1 yogur griego • 🍌 1 fruta (plátano o manzana) 🕠 Post-fútbol – 17:45 • 🥤 1 batido de proteína o 1 vaso de leche • 🍌 1 plátano o 3 dátiles 🕥 Cena – 22:30 (después del gym) • 🍠 150 g de patata cocida o arroz • 🐟 200 g de pescado o pollo • 🥗 Verduras • 🍞 1 trozo de pan integral • 🥛 1 yogur natural o requesón ⸻ 🍽️ JUEVES 📍 (Gym 18:30 – 21:30) 🕗 Desayuno – 08:00 = Igual que los otros días 🕑 Comida – 14:00 = Igual que los otros días 🕔 Merienda – 17:00 (2h antes del gym) • 🥖 Bocadillo integral con pavo o atún • 🍌 1 fruta • 🥛 1 yogur 🕥 Cena – 22:30 (después del gym) = Igual que los otros días ⸻ 🍽️ SÁBADO (descanso) 📍 (Día para recuperar y seguir ganando masa) 🕗 Desayuno – 09:00 • 🥣 80 g de avena con leche • 🍌 1 plátano • 🍳 2 huevos + 2 claras • 🥜 1 puñado de frutos secos 🕑 Comida – 14:00 • 🍝 150 g de pasta con carne picada • 🥗 Verduras • 🍞 1 trozo de pan integral 🕔 Merienda – 18:00 • 🥤 See more

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