In addition to effective exercise, girls who want to gain healthy muscles also need special attention in diet. This April, I will share a week's low-cost cookbooks with girls who want to gain muscle. Collect them if necessary!

There is a great demand for high-quality protein and high-quality carbohydrates, as well as high-quality fats and vitamins. Here are some low-cost ingredients:

High quality protein: fish, shrimp, eggs, chicken breast, chicken leg, beef, protein bar.

High quality carbohydrates: potatoes, brown rice, whole wheat bread, corn, pumpkin and quinoa.

Low-sugar fruits: strawberries, pears, kiwis, grapefruit, apples and blueberries.

High quality fat: nuts, fish oil, olive oil, avocado and egg yolk.

Green leafy vegetables: lettuce, cucumber, broccoli, lettuce, spinach, rape.

? Recipe arrangement for the whole day on Monday (cost 10 yuan):

Breakfast: sugar-free soybean milk +2 eggs.

Lunch: 150g fried bean skin +200 Flammulina velutipes.

Dinner: 150g steak +200g spinach.

Tuesday full-day menu arrangement (cost 15 yuan):

Breakfast: sugar-free yogurt+eggs 1+100g blueberries.

Lunch: 50g brown rice+150g chicken leg +200g spinach.

Dinner: 150g chicken breast +200g broccoli.

Wednesday full-day recipe arrangement (cost 15 yuan):

Breakfast: sugar-free soybean milk +2 slices of toast+eggs+100g blueberries +20g nuts.

Lunch: 50g brown rice+150g chicken breast +200g baby dish.

Dinner: 50g brown rice+150g chicken breast +200g broccoli.

Thursday full-day menu arrangement (cost 10 yuan):

Breakfast: sugar-free soybean milk +2 fried eggs.

Lunch: 150g fish +200g broccoli.

Dinner: 150g chicken breast +200g vegetables.

Recipe arrangement for the whole day on Friday (cost 18 yuan):

Breakfast: sugar-free soybean milk+100g sweet potato+egg 1 +20g nuts+pitaya.

Lunch: 50g brown rice+150g chicken breast +200g broccoli.

Dinner: 200g Beibei pumpkin+150g shrimp+half cucumber+1 boiled egg.