To help your patient regain a healthy body weight, build muscle, and increase their body fat percentage to a healthy 20%, it’s essential to provide a balanced meal that includes proteins, healthy fats, and carbohydrates. Here’s an example of a meal:
Meal Example: Grilled Chicken Bowl with Quinoa and Avocado
Ingredients:
- 4 oz grilled chicken breast
- 1 cup cooked quinoa
- 1/2 medium avocado
- 1 cup steamed broccoli
- 2 tbsp olive oil (for drizzling or cooking)
- 1 tbsp sesame seeds
- Optional: spices (like paprika, garlic powder, salt and pepper) for seasoning
(1) Nutritional Breakdown
Proteins:
- Grilled Chicken Breast (4 oz): Approximately 35-40 grams of protein
- Role: Protein is crucial for muscle repair and building. It provides the essential amino acids needed for muscle synthesis, helping your patient gain strength and mass.
Healthy Fats:
- Avocado (1/2 medium): Approximately 12-15 grams of fat (mostly monounsaturated fats)
- Olive Oil (2 tbsp): Approximately 30 grams of fat (mostly monounsaturated fats)
- Sesame Seeds (1 tbsp): Approximately 5 grams of fat
- Role: Healthy fats are important for hormone production, including hormones like testosterone that are essential for muscle gain. They also provide a calorie-dense source, which can help the patient increase their overall caloric intake in a healthy way.
Carbohydrates:
- Quinoa (1 cup cooked): Approximately 39 grams of carbohydrates
- Broccoli (1 cup steamed): Approximately 11 grams of carbohydrates (mostly fiber)
- Role: Carbohydrates are the body’s primary source of energy, particularly for high-intensity workouts. They help replenish glycogen stores after exercise, providing energy for muscle recovery and growth. The fiber in broccoli also aids in digestion and promotes satiety.
(2) Biomolecular Roles
- Proteins: As the building blocks of muscles, proteins aid in muscle repair and growth. Consistent intake ensures that the body has the necessary nutrients to recover from workouts and stimulate muscle hypertrophy.
- Fats: Healthy fats are vital for overall health, assist in the absorption of fat-soluble vitamins (A, D, E, K), and contribute to hormone regulation which is key for metabolism and muscle gain.
- Carbohydrates: Essential for energy, carbohydrates ensure that workouts can be performed with intensity. They also prevent muscle breakdown and support recovery processes after exercise.
(3) Conclusion
When this balanced meal is eaten consistently, it provides a mix of protein for muscle repair, healthy fats for energy and hormonal balance, and carbohydrates for fuel. Together, they contribute to regaining a healthy body weight, increasing strength, and gradually improving the body fat percentage to a targeted 20%. This meal can be complemented with regular strength training and adequate hydration for optimal results.