MondayBreakfast3-egg omelette with:Sliced mushroomsOlive oilDiced onionsDiced tomatoes

Snack150ml plain yoghurt with:BlueberriesDrizzle with Manuka honeyGround mixed seeds and nuts

LunchChicken breast, avocado, tomato, cheese, baguette

SnackProtein bar1 banana

DinnerTuna steak with:Stir-fried mixed veggies in olive oilSoba noodles

Why?Youll kick start your day with a protein fix from the eggs and a rich helping of nutrients from the mushrooms, onions and tomatoes. Breakfast is important because your muscles will have been starving while you sleep. Youll continue to keep your protein intake high for the rest of the day and entire week to come so that your muscles have enough fuel to repair and improve their performance, says Lovell. Hunger is your enemy and should be dealt with one of the snacks as soon as you feel a hint of it.

TuesdayBreakfastHandful of oats250ml skimmed milk10ml honeyWhey proteinCook and mix together

Snack2 boiled eggs1 banana

Lunch300g fillet steakMashed potatoSpinach

SnackMixed seeds, dried fruits and nuts with:200ml of cottage cheese

DinnerChicken and prawn curry with soba noodles

Why?Your protein intake continues to be high but youll vary the sources to get a good balance of muscle-building amino acids. The lunch-time meal of protein-rich red meat is an excellent source of zinc, iron and creatine thatll fuel your muscle-building endeavours, states Lovell. The prawns, seeds and nuts will keep your levels of good fats high and these have anti-inflammatory properties that keep your joints working properly.WednesdayBreakfast2 scrambled eggs1 can of baked beans2 slices of toast made from rye bread200ml orange juice

Snack1 tin of sardines on oat crackers1 pear

LunchSmall jacket potato with:Baked beansCheeseSliced pork sausagesChillies

SnackPlain sugar-free yoghurt with:Sliced banana and strawberriesGround mixed nuts and seeds

DinnerLean minced beef chilli with mixed veggies, beans and basmati rice

Why?The mid-morning snack of sardines has a three-tiered muscle-building benefit. Sardines are rich in calcium (needed for your muscles to contract properly), omega-3 fats (for improved muscle and joint repair) and protein (for muscle-building), explains Lovell. Your carbohydrate levels are also kept at their optimum with the inclusion of the potato, bread, rice and banana as they dish up the energy you need to finish the most gruelling workouts. Whod have thought eating so much was good for you?ThursdayBreakfastSmoothie made from:Whey concentrate powderHandful of blueberriesHandful of raspberries40ml plain yoghurt1tbsp rolled oats1 banana

Snack2 boiled eggs1 apple

Lunch2 turkey breast fillets, cranberry, cheese and rocket wraps

Snack150g of cottage cheese and diced pineapple on rice or oat cakes

DinnerLemon sole fillet2 handfuls of baby potatoesMixed vegetables

Why?Youll continue to eat calcium-rich foods as these have been proven to keep you lean while strengthening your bones. The cottage cheese is one such source that is low in bad fats and gives you a bonus protein fix, says Lovell. If ever you feel hunger pangs then include bigger helping of the meals dont worry about adding weight as your training will ensure the calories are used for growth.FridayBreakfast4 Weetabix with:250ml skimmed milkFruit yoghurtHandful of blackberries

Snack1 avocado topped with:Handful of king prawnsSliced mangoDrizzle with lemon juice

LunchSmall jacket potato with tuna, sweetcorn, low-fat mayo, chillies and cheese1 apple

Snack1 grilled seasoned chicken breast with 2 small beetroots

Dinner4 lamb chops100g boiled potatoesMixed vegetables

Why?By now youll realise that eating to build muscle doesnt have to be boring. Feel free to add as many spices as you like to all your meals, says Lovell. They not only make the food more palatable but are low in calories, and most of them have immune-boosting properties that will keep your body free from any ailments.SaturdayBreakfastSmoothie made from:Whey protein1 ripe banana300ml waterPinch of ground cinnamon20g ground almonds

Snack1 toasted bagel with:1 mashed bananaPeanut butterManuka honey

LunchPeppered mackerel, avocado, mixed salad baguette

Snack2 boiled eggs2 slices of rye bread1 apple

Dinner2 grilled chicken breasts seasoned with Cajun pepper1 cup of couscousMixed roasted vegetables

Why?By this stage in the week you should have taken one to two rest days from training Saturdays are ideal for such relaxation. Keep your food and protein shake intake the same on these rest days, explains Lovell. You might not feel as hungry but your muscles will be using this down-time to repair and recover. So even though your feet are planted firmly on the coffee table, your body will be busy as can be despite what your missus tells you.SundayBreakfast3 poached eggsLow-fat sausages2 slices of toast1 tomato

SnackToasted cheese and tomato on2 slices of rye bread1 apple

LunchMixed sushi box

SnackOatcakes with:1 avocadoSliced proscuitto hamSalsa

Dinner2 grilled chicken breasts with:Diced radishesGreen saladCouscousDress with olive oil and balsamic vinegar

Why?Your final day of muscle meals will leave your sleeves feeling tighter without your belt buckle following suit. Its a common misconception that to bulk up your muscle you also have to bulk up your fat stores, states Lovell. You can build muscle independently of fat and by following this plan for four weeks you can realistically add a solid 5 kgs of muscle to your frame without a single accompanying gram of fat. Dig in, a bigger you is lurking at the end of your fork.