What I eat in a day (HIGH PROTEIN MEALS)~Foods To Grow Glutes (muscles) Real Quick

Here is what i eat in a day to maintain my weight, grow muscles and maintain a smaller stomach. High protein meals on a daily basis helps build and repair the torn muscles from exercising.
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COFFEE;
Coffee in the morning boosts your physical performance, may help you lose weight because it controls appetite and helps speed up fat burning process when you exercise, helps you focus and stay alert, reduces risk of cancers, reduces risk of stroke, reduces risk of Parkinson’s disease and many more benefits.
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PRE WORKOUT MEAL;
Dried Oats,
Bananas,
Strawberries,
Peanut butter,
Yogurt,
Vanilla cylup & cinnamon.
Pre workout meal like this increase muscle recovery, strength and muscle performance.
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POST WORKOUT MEAL;
Spinach smoothie,
Cucumber,
Banana,
Spinach,
Yogurt/milk,
Protein powder(optional)
Taking protein in the first 30 minutes or so after a workout can, however, help the body to begin quickly healing the micro-tears in the muscle, a process which makes muscles stronger over time and speeds up growth.
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LUNCH;
Brown rice
Sweet potatoes
Ground chicken
Spinach/Avocado
The health benefits of brown rice are largely due to it being a whole grain, the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, prevents the formation of blood clots. Brown rice is healthy carbohydrates you need to maintain weight while keeping your energy up.
Sweet potatoes are an excellent source of complex carbohydrates needed for exercise, they are also packaged with vitamin A in the form of beta-carotene (in the yellow/orange varieties) and anthocyanins (in the purple varieties), super-nutritious phytochemicals that help reduce post-workout inflammation
Ground Chicken(chicken breasts) The lean protein in chicken is an excellent source of amino acids. Our bodies use amino acids to build muscle tissue and is one of the richest sources of protein.
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DINNER; Tuna Salad
Cucumber
Tomatoes
Onions
Carrots
Avocado
Tuna
Olives (dressing, lemon, mustard, cumin & salt)
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