Examples Of Dry Menus

Examples Of Dry Menus

In this article, you will find examples of drying menus for men and women, weighing 50 to 90 kg, with or without food supplements. These menus are to be adapted according to your lifestyle (physical activities, work, availabilities …), your eating habits and your tastes.

For the theoretical part about the dry, go to this article: What Do You Know About Dry Muscle.

Examples Of Dry Menus

SUMMARY

MEN’S MENUS

  • 70kg – 1700 kcal – Without supplements
  • 80kg – 2200 kcal – Without supplements
  • 90kg – 2700 kcal – Without supplements
  • 70kg – 1700 kcal – With supplements
  • 80kg – 2200 kcal – With supplements
  • 90kg – 2700 kcal – With supplements

WOMEN’S MENUS

  • 50kg – 1300 kcal – Without supplements
  • 60kg – 1500 kcal – Without supplements
  • 70kg – 1700 kcal – Without supplements
  • 50kg – 1300 kcal – With supplements
  • 60kg – 1500 kcal – With supplements
  • 70kg – 1700 kcal – With supplements

Men: Menus without food supplements

MEN’S MENUS 70KG – 1700 KCAL

** Breakfast **
– 1 egg
– 25 g of ham (or turkey)
– 20 g hard cheese
– 40 g wholemeal bread
– 1 fruit

** Snack 1 **
– 25 g of tuna
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 75 g chicken breast
– 300 g raw vegetables 
– 2 teaspoons of olive oil

** Snack ** (2 hours before exercise)
– 50 g of ham
– 1 fruit
– 5 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 75 g of red meat or fatty fish
– 70 g of pasta or semolina
– 200 g of cooked vegetables
– 2 teaspoons of rapeseed oil (Canola)

** Lunchtime snack **
– 100 g of white cheese 0%
– 10 g linseed

MEN’S MENUS 80KG – 2200 KCAL

** Breakfast **
– 1 egg
– 50 g of ham
– 20 g hard cheese
– 50 g wholemeal bread
– 1 fruit

** Snack 1 **
– 50 g of tuna
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 100 g chicken breast
– 200 g raw vegetables 
– 40 g of basmati rice
– 3 teaspoons of olive oil

** Snack ** (2 hours before exercise)
– 40 g wholemeal bread
– 50 g of ham
– 1 fruit
– 10 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 100 g of red meat or fatty fish
– 80 g of pasta or semolina
– 200 g of cooked vegetables
– 2 teaspoons of rapeseed oil

** Lunchtime snack **
– 150 g of white cheese 0%
– 20 g linseed

MEN’S MENUS 90KG – 2700 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham
– 20 g hard cheese
– 250 ml of fruit juice
– 50 g wholemeal bread
– 1 fruit

** Snack 1 **
– 75 g of tuna
– 35 g of dried fruit
– 10 g walnuts / almonds

** Lunch **
– 125 g chicken breast
– 200 g raw vegetables 
– 50 g of basmati rice
– 1 teaspoon of olive oil

** Snack ** (2 hours before exercise)
– 50 g wholemeal bread
– 75 g of ham
– 1 fruit
– 10 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 125 g of red meat or fatty fish
– 100 g of pasta or semolina
– 200 g of cooked vegetables
– 1 teaspoons of rapeseed oil

** Lunchtime snack **
– 200 g of white cheese 0%
– 20 g linseed

Men: Menus with food supplements

MEN’S MENUS 70KG – 1700 KCAL

** Breakfast **
– 1 egg
– 25 g of ham
– 20 g hard cheese
– 40 g wholemeal bread
– 1 fruit

** Snack 1 **
– 10 g of casein- type powdered protein
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 75 g chicken breast
– 300 g raw vegetables 
– 2 teaspoons of olive oil

** Snack (1 hour before exercise) **
– 10 g of whey protein
– 25 g of honey
– 5 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 75 g of red meat or fatty fish
– 70 g of pasta or semolina
– 200 g of cooked vegetables
– 2 teaspoons of rapeseed oil

** Lunchtime snack **
– 10 g of water-based casein
– 15 g linseed

MEN’S MENUS 80KG – 2200 KCAL

** Breakfast **
– 1 egg
– 50 g of ham
– 20 g hard cheese
– 50 g wholemeal bread
– 1 fruit

** Snack 1 **
– 20 g of casein-type powdered protein
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 100 g chicken breast
– 200 g raw vegetables or raw vegetables
– 40 g of basmati rice
– 3 teaspoons of olive oil

** Snack ** (1 hour before exercise)
– 40 g wholemeal bread
– 15 g of whey
– 25 g of honey
– 10 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 100 g of red meat or fatty fish
– 80 g of pasta or semolina
– 200 g of cooked vegetables
– 2 teaspoons of rapeseed oil

** Lunchtime snack **
– 200 ml of semi-skimmed milk
– 10 g of casein protein
– 15 g linseed

MEN’S MENUS 90KG – 2700 KCAL

** Breakfast **
– 2 eggs
– 50 g of ham
– 20 g hard cheese
– 250 ml of fruit juice
– 50 g wholemeal bread
– 1 fruit

** Snack 1 **
– 25 g of casein protein
– 35 g of dried fruit
– 10 g walnuts / almonds

** Lunch **
– 125 g chicken breast
– 200 g raw vegetables 
– 50 g of basmati rice
– 1 teaspoon of olive oil

** Snack ** (1 hour before exercise)
– 40 g wholemeal bread
– 20 g of whey protein
– 40 g of honey
– 10 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 125 g of red meat or fatty fish
– 100 g of pasta or semolina
– 200 g of cooked vegetables
– 1 teaspoons of rapeseed oil

** Lunchtime snack **
– 200 ml of semi-skimmed milk
– 15 g of casein protein
– 15 g linseed

Women: Menus without food supplements

WOMEN’S MENUS 50KG – 1300 KCAL

** Breakfast **
– 1 egg
– 20 g hard cheese
– 25 g wholemeal bread
– 1 fruit

** Snack 1 **
– 45 g of tuna
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 50 g chicken breast
– 200 g raw vegetables or raw vegetables
– 2 teaspoons olive oil

** Snack ** (2 hours before exercise)
– 75 g of ham
– 1 fruit
– 5 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 50 g of red meat or fatty fish
– 50 g of pasta or semolina
– 150 g of cooked vegetables
– 1 teaspoons of rapeseed oil

WOMEN’S MENUS 60KG – 1500 KCAL

** Breakfast **
– 1 egg
– 20 g hard cheese
– 40 g wholemeal bread
– 1 fruit

** Snack 1 **
– 45 g of tuna
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 50 g chicken breast
– 200 g raw vegetables 
– 2 teaspoons of olive oil

** Snack ** (2 hours before exercise)
– 100 g of ham
– 1 fruit
– 5 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 50 g of red meat or fatty fish
– 60 g of pasta or semolina
– 200 g of cooked vegetables
– 1 teaspoons of rapeseed oil

WOMEN’S MENUS 70KG – 1700 KCAL

** Breakfast **
– 1 egg
– 25 g of ham
– 20 g hard cheese
– 40 g wholemeal bread
– 1 fruit

** Snack 1 **
– 45 g of tuna
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 50 g chicken breast
– 300 g raw vegetables 
– 20 g wholemeal bread or rye
– 2 teaspoons of olive oil

** Snack ** (2 hours before exercise)
– 100 g of ham
– 1 fruit
– 5 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 50 g of red meat or fatty fish
– 70 g of pasta or semolina
– 200 g of cooked vegetables
– 3 teaspoons of rapeseed oil

Women: Menus with food supplements

WOMEN’S MENUS 50KG – 1300 KCAL

** Breakfast **
– 1 egg
– 20 g hard cheese
– 25 g wholemeal bread
– 1 fruit

** Snack 1 **
– 15 g of casein-type powdered protein
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 50 g chicken breast
– 200 g raw vegetables
– 2 teaspoons of olive oil

** Snack ** (2 hours before exercise)
– 15 g of whey protein
– 25 g of honey
– 5 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 50 g of red meat or fatty fish
– 50 g of pasta or semolina
– 150 g of cooked vegetables
– 1 teaspoons of rapeseed oil

WOMEN’S MENUS 60KG – 1500KCAL

** Breakfast **
– 1 egg
– 20 g hard cheese
– 40 g wholemeal bread
– 1 fruit

** Snack 1 **
– 15 g of casein-type powdered protein
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 50 g chicken breast
– 200 g raw vegetables
– 2 teaspoons of olive oil

** Snack ** (2 hours before exercise)
– 20 g of whey protein
– 25 g of honey
– 5 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 50 g of red meat or fatty fish
– 60 g of pasta or semolina
– 200 g of cooked vegetables
– 2 teaspoons of rapeseed oil

WOMEN’S MENUS 70KG – 1700 KCAL

** Breakfast **
– 1 egg
– 25 g of ham
– 20 g of hard cheese
– 40 g wholemeal bread
– 1 fruit

** Snack 1 **
– 15 g of casein-type powdered protein
– 35 g of dried fruit
– 5 g walnuts / almonds

** Lunch **
– 50 g chicken breast
– 300 g raw vegetables 
– 20 g wholemeal bread or rye
– 2 teaspoons of olive oil

** Snack ** (2 hours before exercise)
– 20 g of whey protein
– 25 g of honey
– 5 g walnuts / almonds

** Dinner ** (In the hour after the effort)
– 50 g of red meat or fatty fish
– 70 g of pasta or semolina
– 200 g of cooked vegetables
– 3 teaspoons of rapeseed oil

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