BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!


Here we have a collection of articles to help with your health.

How Do You Build Muscle?

Dietitians, personal trainers, and doctors all hear the same question, “How do you build muscle?” Building muscle works differently for each person but there are a few important things to remember if you’re looking to build strength.

Eat Lean Protein

Many people who are looking to build muscle don’t get enough of this very important nutrient in their diet. Every morning, you should be consuming between 10 and 20 grams of protein. Examples of a good breakfast include egg whites with Canadian bacon and a high fiber English muffin, a protein shake with half a banana, and yogurt with a handful of strawberries and a high protein, low fat muffin. There are many ways to go about getting the right protein.

Once you learn what you should be eating, it is easy to make the smart choices daily. After breakfast, you can consume protein by eating a salad with chicken for lunch or any of the following lean protein sources: tilapia, salmon, shrimp, chicken, lean steak, and more. Getting the right protein ensures that your workout at the gym is actually worthwhile.

Be Active

Have a professional or someone acquainted with the equipment show you everything that can be done in the gym and outside of it. You don’t have to have a gym membership to build muscle. Many sports and other activities are great muscle builders, especially if your diet is right.

Getting fit doesn’t just happen during your workout. Eating right is actually even more important than lifting weights or doing sit-ups. To ensure you’re getting all the right nutrients and a diet packed with lean protein, order gourmet meal delivery form BistroMD. Delicious doctor-designed, chef-prepared meals can be sent directly to your home. You’ll stop asking “how do you build muscle?” and start saying, “here’s how you build muscle”.

Doctor-Designed, Chef-Prepared, Weight Loss Program


View ➤
Gluten Free

View ➤


View ➤

View ➤

Explore Our Menu

What's My Diet Type?

Start Your Diet Today!

Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.

as seen on...   

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected