Bodybuilding Meal Plan For Women

Get the proper bodybuilding meal plan for women that will streamline your fat loss efforts. Let’s face it: no one particularly enjoys eating chicken and broccoli all the time. And, to add insult to injury, we are all in search of the best bodybuilding meal plan for women that is also super tasty, easy to cook, not too pricey and basically fits into our lifestyles as busy moms, employees and businesswomen. But, while searching for this elusive meal plan that suits all of these conditions, you’ve probably realized (and been frustrated by) one thing: there are tons of different recipes on the internet but they overwhelmingly require tons of ingredients, a lot of time and effort or are just plain boring and unappetizing.

The Ultimate Guide to a Bodybuilding Diet for Women

The sad reality these days is that a huge number of women base their diets around losing weight rather than actually being as healthy as they could possibly be. This means that there is a good deal of confusion around nutrition for ladies – especially in regards to a bodybuilding diet for women.

The female bodybuilding diet will go against a lot of set trends that have emerged in the world of women’s health. First off, you’re going to need to eat more, not less – and you’re going to have to worry a bit less about losing as much fat as you possibly can.

Importance of diet in female bodybuilding

Diet is important for everyone – not just for bodybuilders. However, a bodybuilding diet plan for women might differ a bit from the standard diet for a few reasons.

• An average person needs to tailor their diet to ensure that they get the proper vitamins, minerals, and other nutrients that they need to live healthily. Female bodybuilders need to do this as well, but there are more things that they need to pay attention to.
• The intake of specific nutrients should be attended to. Known as macros, things like protein, carbs, and fats should be consumed in particular amounts to ensure the maximum benefit. More on this below.
• Calories also need to be attended to – but instead of making sure that you’re eating under a certain amount of calories, females on a bodybuilding plan will want to ensure that they’re eating more than a set minimum number of calories.

Active women are recommended to consume at least 2,000 calories a day just to maintain their weight. Unfortunately, a lot of women eat far less than this. If you’re hoping to actually gain weight, then you’re going to have to start thinking about putting on at least a few hundred more than 2,000 calories.

Furthermore, having a detailed understanding of female bodybuilding diet specifics will help you ensure that you can maximize your health and bulk while minimizing any potential damage that might get done.

Female bodybuilding diet macronutrients (how to use macros)

You’ve probably heard the term macro thrown around a fair bit recently. Macros – short for macronutrients – can be used to help provide a more detailed understanding of your dietary intake so you can tailor a better bodybuilding diet plan to maximize your gains.

The three main macros that are dealt with in the world of the bodybuilder are protein, fat, and carbs. Each provides the body with a particular type of energy and a number of different benefits. Different people will want to arrange their macro consumption based on what they’re hoping to achieve with their diet.

A good recommended macro balance for women hoping to gain weight is about 30% protein, 30% fat, and 40% carbs. This will help to provide the ideal amount of energy while giving enough protein for them to actually put on pounds.

PROTEINS

Protein is incredibly important for women bodybuilders (and for everyone) because protein helps build cells. If we didn’t have enough protein then our cells wouldn’t be healthy and we wouldn’t be able to build or repair new cells.

In terms of muscle building, this would be massively impractical since the growth of new muscle tissue means that you need more cells to form. For this to happen, you’re going to need an abundance of protein – especially if you’re working out your whole body.

Some professional trainers recommend that you try to consume about one gram of protein per pound that you weigh. Good sources of protein include fish, lean meat, and various protein powders.

CARBS

Carbohydrates are necessary for providing energy to your body and your brain. Without carbs, your body won’t have access to glucose, which is the primary energy source that your muscles and nervous system use.

In addition to this, carbs supply calories to your body – meaning that they’re a great way to help meet your calorie intake once you’ve decided on a bodybuilding diet plan for women that provides you with enough protein.

Healthy sources of carbs come largely from vegetables like sweet potatoes and whole grains. Avoid processed carbs like white bread and sugar, which are devoid of nutrients and actually very unhealthy for you.

FATS

Fat is quite often overlooked in regards to female bodybuilding, but it’s still very important to make sure that you get enough dietary fat. Fat is one of the staples that we need to survive.

In addition to being very rich in calories – fat is much more dense in calories than either protein or carbs – fat is necessary for helping to maintain the integrity of your cells and your nervous system.

This means that fat (from healthy sources such as avocados and olive oil) can be a great way to quickly boost up your calorie count while making sure that your body functions at its optimal level.

Why you should count calories and how to do it

If you’re hoping to achieve your bodybuilding goals, then you might want to keep calorie counting in mind. While calorie counting is most often associated with people who are interested in losing weight, it can be equally viable and useful for people who are hoping to pack on the pounds.

The main difference here is that people hoping to lose weight want to make sure they’re consuming less than their daily maximum, and women bodybuilders want to make sure that they’re consuming more than their daily minimum.

There are lots of ways that you can do this. You could simply count the calories on the labels of the foods that you eat, but this doesn’t really help you if you’re eating a lot of fresh vegetables. Besides, doing math at the beginning of every meal can be a bit of a chore.

One of the easiest ways to do this is to take note of all the food that you eat during a day – including any cooking oils, spices, and additives – and record them in their respective amounts into an online calorie counter. This will let you know if you’re meeting your daily requirements.

Bulking and cutting diet for women bodybuilders

Bulking and cutting diets are completely different things, so that’s important to keep in mind.

• Cutting is when you’re hoping to shed fat, slim down, and improve your overall appearance without necessarily improving strength or gaining muscle.
• Bulking is when you’re hoping to put on actual pounds of muscle so that you can grow stronger and get bigger.

CUTTING FEMALE BODYBUILDER DIETS

If you’re on a cutting diet, you’ll probably want to take care of a few things.

• Decrease your total calorie count so that you’re consuming fewer calories than you’re burning. This is the simplest rule that will lead to a loss of body fat.
• Avoid refined carbohydrates – these are high in calories and don’t keep you full for very long, leading to overeating.
• Go easy on the fats – while fats are good for you in reasonable amounts, they’re very high in calories.
• Eat a lot of vegetables. If you’ve ever eaten a whole bowl full of raw vegetables then you know how easy it is to fill up on veggies alone. Veggies are low in calories – assuming you don’t eat them with high-calorie dips.
• Use some cutting supplements to help you shed weight.

BULKING FEMALE BODYBUILDER DIETS

The basics of a bulking diet include:

• Increase your protein intake, trying to eat a gram of protein per pound of weight
• Increase your caloric intake so you consume more calories than you burn
• Consume generous amounts of carbs, fats, and proteins

How to prepare your bodybuilding meals

Now that you’re prepared to make some changes to your diet and start packing in more calories, it’s probably a good idea for you to find out a bit about how you can prepare your foods and actually get these calories into your diet.

There are some cool tips and tricks that you can utilize for food prep:

• Cook your food in bulk. This is great if you don’t have a lot of time or don’t like cooking. Freeze or refrigerate portions you aren’t eating.
• If you use equal-sized containers, you can weigh out portions of food after counting their calories so you can keep track of your intake.
• Use generous portions of oil when you’re cooking. Oily food is easier to digest for some people and it’s always high in calories.

Daily bodybuilding diet plan for women

There are an infinite number of ways that you can take your bodybuilding diet plan, but here are some simple ideas that you can build on if you’re not sure about where to start. These are very basic outlines and you can tailor them to your own preference.

Breakfast:

• Oatmeal with peanut butter
• Fruit
• A handful of nuts for protein
• Protein smoothie

Snack:

• One egg
• Piece of fruit

Lunch:

• Chicken sandwich with lettuce, tomatoes
• Tuna salad
• Fruit and vegetables

Snack before workout:

• Nuts & seeds to provide energy and protein
• Dates or dried fruit for carbs (energy)

Meal after workout:

• Brown rice stir-fry with chicken or beef and lots of vegetables
• Smoothie with milk and protein
• Leafy greens

Snack before bed:

• Cottage cheese with fruit

THE BEGINNER BODYBUILDER’S 4-WEEK MEAL PLAN

If you’re a beginner bodybuilder and new to strength training and building lean muscle mass, one of the most important tools you’ll need to add muscle without fat is following a proper eating regime.  Strength training is one of the single best things you can do for energy and longevity.  But, if you’re not fueling your body correctly, your progress will be slow at best.  It’s important that you eat approximately every 3 to 4 hours to keep your metabolism evenly fueled throughout the day.  This will help with muscle synthesis and fat burning.  Aim for five to six meals daily to stay energetic and avoid that “hitting the wall” feeling by mid afternoon.

Your macronutrient intake (protein, carbs and fats) should look something like this:

• 1 – 1.5 grams of protein per pound of bodyweight.  Shoot for 25-30 grams of protein (6-8 oz) at eat meal.  Quality proteins like grass-fed beef, wild caught salmon, organic turkey and chicken, eggs, whey and casein protein powders, shrimp, cottage cheese and Greek yogurt are all great options.
• Keep your carbohydrate intake around 150 to 250 grams daily. Complex carbs like sweet potatoes/yams, brown rice, sprouted grain breads, oats, beans, quinoa, and whole grain pastas are all excellent choices.  They fuel your body, digest slowly and will be utilized for energy.
• Simple carbs like fruit, white rice, white potatoes are good for post workout to aid in recovery and fast absorption for muscle growth.
• Fats should fall somewhere between 65 to 85 grams a day. Avocados, natural nut butters, coconut oil, extra virgin olive oil, and egg yolks are all healthy fats that should be part of your meal plan.  Good fats give you energy and are utilized for fuel not storage.
• All vegetables aid in digestion and give quality fiber to keep your intestinal tract functioning smoothly.
• Consume at least half your bodyweight in water. Avoid sugary drinks and diet sodas.

Bottom line: If you want to build a muscular physique, you need to eat the proper diet. You can have a cheat meal once a week, but it shouldn’t be a cheat day or weekend.  This will only derail your progress and leave you feeling sluggish.

THE BEGINNER BODYBUILDER MEAL PLAN

WEEK 1

BREAKFASTS

Cereal with milk and berries:

• 1 cup of Whole Grain Cereal
• 1% milk or almond milk
• 1/2 cup berries

Scrambled egg wrap:

• one whole egg
• 3/4 egg whites
• 1/4 cup lowfat cheese
• spinach, tomato wrapped in a low carb tortilla
• 1/4 cup salsa if desired

Veggie omelet

• Saute bell peppers, tomatoes, onions until soft. Set aside
• Make omelet with one whole egg and 5 egg whites, then add cooked veggies
• Pair with ¼ cup lowfat cheese
• 2 pieces of whole grain sprouted bread

SNACKS

Bread and almond butter

• 3 slices of cinnamon raisin Ezekiel bread
• 1 tbsp almond butter
• 1 tbsp natural strawberry jam

Cereal, milk and fruit

• 1 cup whole grain cereal
• With a cup of 1% milk
• 1 cup strawberries

Chocolate protein pudding

• 1 ½ scoops of whey/casein blend
• Add water and stir until cake batter consistency
• Microwave for a minute, stir and eat
• Add in ¼ cup crushed almonds or walnuts

Oatmeal nut butter snack

• 1 cup of oatmeal
• 1 scoop of whey protein any flavor
• 1 Tbsp of natural almond butter
• Mix all together with water and cook according to package directions

Cottage cheese and muffin

• 1 sprouted grain English muffin (any flavor), toasted
• Pair with ¾ cup of cottage cheese no salt added
• ¾ cup of pineapple

Yogurt parfait

• 8 oz of nonfat Greek yogurt
• ¼ cup of chopped walnuts or almonds
• ¼ cup of dried cranberries
• ½ medium apple

LUNCHES

Salmon and greens

• 4-5 oz of grilled salmon over a large salad with a variety of vegetables
• Pair with 2-3 organic brown rice cakes

Tuna wrap

• 1 can of tuna
• 1 Tbsp of fat free mayo
• 1 tbsp of dijon mustard
• 1 cup of chopped celery/onion
• 1 organic tortilla wrap
• 1 cup of romaine lettuce

Grilled chicken salad

• 5-6 oz chicken breast
• Salad with 1 Tbsp balsamic vinegar
• 2 Tbsp avocado
• 2 slices of Ezekiel toast

DINNERS

Pork and applesauce

• 5-6 oz lean pork
• 1/2 cup unsweetened apple sauce
• 10-12 asparagus spears
• 5 oz of sweet potato or yams

Salmon and String Beans

• 5-6 oz grilled salmon
• 2 cups green string beans
• 5-6 oz of red potatoes

Steak and spinach

• 6 oz of grass-fed flank steak
• 2-3 cups baby spinach sautéed with
• 1 tbsp of olive oil, sea salt, garlic & pepper to taste
• 5 oz of sweet potato

WEEK 2

BREAKFASTS

Ham, egg and cheese

• 1 whole grain English muffin
• 2 whole eggs
• 2 pieces of organic nitrate-free ham
• 1/4 low fat cheese
• 1/2 cup fruit

Blueberry oatmeal

• 1/2 – 1 cup oatmeal with water
• 8 oz nonfat Greek yogurt stirred in
• 1/2 cup blueberries, cinnamon to taste

Protein fruit smoothie

• Vanilla whey powder
• 1 small banana
• ½ cup strawberries
• Toss in blender with almond milk and ice

SNACKS

Rice cakes and guac

• 3-4 organic brown rice cakes
• 1/4 cup of guacamole
• ½ cup of nonfat 1% cottage cheese

Eggs on toast

• 2 whole hardboiled eggs / 4 hardboiled whites
• 2 slices of sprouted grain toast
• 1-2 tbsp of organic strawberry jam

Apple and nut butter

• 1 medium apple
• 1 tbsp natural nut butter

Chocolate protein drink

• 1 scoop of chocolate Whey protein powder
• Combine in a blender with almond milk and ice
• Add 1/2 Tbsp of coconut oil

Yogurt parfait

• 8oz nonfat plain Greek yogurt
• 1/2 cup fruit
• 1/4 cup chopped walnuts

Fruit and nuts

• 1 medium orange
• 12 toasted almonds
• 3/4 cup 1% cottage cheese no sodium

LUNCHES

Ground turkey salad

• 5 oz of lean ground turkey over
• Salad with 1/2 small avocado chopped
• 2 slices of organic lean turkey bacon
• Pair with low sodium salsa
• 15 baked tortilla chips

Bison burger

• 5 oz bison burger organic
• 1 whole grain sprouted bun
• Add slices of lettuce and tomato
• 1 slice lowfat cheese
• 1 Tbsp mustard

Salmon and brown rice

• 5 oz grilled salmon
• 1 cup of brown rice
• 2 cups of steamed broccoli

DINNERS 

Shrimp stir-fry

• 6-8 oz shrimp
• 2 cups mixed vegetables for stir-fry
• Cook all in 1 Tbsp of olive oil
• Served over 1 cup of brown rice

Fish and veggies

• 6-8 oz of white fish (cod, halibut)
• 2 cups of kale cooked in 1 tbsp of coconut oil
• 1 cup of long grain wild rice

Steak and potatoes

• 6-8 oz grilled flank steak
• 2-3 cups of spinach sautéed in
• 1 Tbsp of olive oil w sea salt and garlic
• 1 medium baked potato

WEEK 3

BREAKFASTS

Waffles and eggs

• 3 whole grain waffles
• 5-6 egg whites 1 whole egg
• 2 Tbsp of real maple syrup
• 1/2 cup fruit

Avocado Toast

• 2-3 pieces of whole grain sprouted bread
• Top with  1/2 small avocado
• Serve with 1/2 cup of 1% no-salt added cottage cheese
• ½ cup of cantaloupe or honeydew melon

Oatmeal and Berries

• 1 cup of Oats
• 3/4 cup of berries
• 1 cup liquid egg whites
• 2 whole eggs

SNACKS

PB & J

• 3 slices of cinnamon raisin Ezekiel bread
• 1 tbsp almond butter
• 1 tbsp natural strawberry jam

Strawberries and cereal

• 1 cup whole grain cereal 
• With a cup of 1% milk
• 1 cup strawberries 

Chocolate protein pudding

• 1 ½ scoops of whey/casein blend
• Add water and stir until cake batter consistency
• Microwave for a minute, stir and eat
• Add in ¼ cup crushed almonds or walnuts

Rice cakes and guac

• 3-4 organic brown rice cakes
• 1/4 cup of guacamole
• ½ cup of non fat 1% cottage cheese no salt

Strawberry jam toast

• 2 whole hard boiled eggs/4 hardboiled whites
• 2 slices of sprouted grain toast
• 1-2 tbsp of organic strawberry jam

Apple and nut butter

• 1 medium apple
• 1 tbsp natural nut butter

LUNCHES

Turkey wrap

• 1 Low carb wrap
• 4-5 slices of sliced smoked, organic turkey breast
• 1 tbsp dijon mustard
• Slices of lettuce, tomato
• 2-3 Tbsp avocado

Grilled salmon salad

• 5 oz of grilled salmon over a large salad with a variety of vegetables
• 5 oz baked potato (white or sweet)
• 1 Tbsp of grated cheese, 1 Tbsp balsamic vinegar to taste

Chicken and brown rice

• 6 oz of chicken breast grilled
• 1 cup of brown rice
• 3/4 cup of broccoli
• 1 tbsp extra virgin olive oil or  coconut oil

DINNERS

Turkey and Brussels sprouts

• 6-8 oz of turkey breast
• 2 cups of Brussels sprouts
• 1 tbsp of coconut oil
• 6 oz of yams

Steak and sweet potato

• 6 oz grass-fed sirloin or flank
• 1 medium sweet potato
• 10 Asparagus spears

Chicken and zucchini noodles

• 6-8 chicken breast
• 2 cups of zucchini noodles
• sautéed in 1 tbsp extra virgin olive oil
• 1-2 cups of brown rice pasta

WEEK 4

BREAKFASTS

Veggie omelet

• Saute Spinach/tomato/onion in pan, set aside
• Combine 1 cup liquid egg whites and two 2 whole eggs, whisked and poured into pan
• Add veggies and fold omelet
• Pair with 2-3 slices of sprouted grain bread

High-protein waffle breakfast

• 3 Organic Waffles
• 3/4 cup of berries
• 2 Tbsp of real maple syrup
• Paired with cooked 1 cup liquid egg whites and 2 whole eggs

Protein Smoothie

• In a blender, combine 1 1/2 scoop whey protein
• 1/2 cup of berries
• Small banana
• 1/2 Tbsp coconut oil
• 1 cup of water or almond milk
• Add ice and blend

SNACKS

Oatmeal and protein powder

• 1 cup of oatmeal
• 1 scoop of whey protein any flavor
• 1tbsp of natural almond butter
• Mix all together with water and cook according to oatmeal package directions

Cottage cheese and muffin

• 1 sprouted grain English muffin (any flavor)
• ¾ cup of cottage cheese no salt added
• ¾ cup of pineapple

Greek yogurt parfait

• 8 oz of nonfat Greek yogurt
• ¼ cup of chopped walnuts or almonds
• ¼ cup of dried cranberries
• ½ medium apple

Coconut oil protein smoothie

• 1 scoop of chocolate whey protein powder
• Add  almond milk
• Blend with 1/2 tbsp of coconut oil and ice

Fruit and Greek yogurt

• 8 oz nonfat plain Greek yogurt
• 1/2 cup fruit
• 1/4 cup chopped walnuts

Cottage cheese with nuts and fruit

• 1 medium orange
• 12 toasted almonds
• 3/4 cup 1% cottage cheese no sodium

LUNCHES

Chicken over greens with toast<

• 6 oz chicken breast
• Big salad with mixed vegetables
• 1 tbsp extra virgin olive oil
• Balsamic vinegar
• Paired with 2 pieces sprouted grain bread

Burger and sweet potato

• 5-6 oz of grass fed beef burger
• Topped with 1 tbsp of mustard
• 1 tbsp of organic ketchup
• On top of 2 cups of romaine lettuce
• Paired with 1 medium sweet potato

Deli turkey and cheese

• 2 pieces sprouted grain bread
• Topped with 2-3 slices of reduced fat cheese
• Add slices of lettuce/tomato
• 1 tbsp mustard or fat free mayo
• 4 slices of turkey

DINNERS

Salmon, pasta and broccoli

• 5-6 oz salmon grilled or poached
• 3/4 cup of broccoli
• 1-2 cups of pasta

Bison burger and chips

• 6 oz bison grass-fed patty
• 1 Sprouted grain Roll
• Top with lettuce, tomato, and mustard
• Pair with 12 baked potato or tortilla chips

Turkey and veggies

• 6-8 oz ground turkey
• Pair with 1 cup of brown rice
• Serve with a salad with lots of vegetables
• Add 1/4 cup crushed walnuts
• Top with 1 Tbsp Balsamic vinegar

Bodybuilding Meal Plan: Clean Eating for Beginners

Whether you want to gain weight, lose weight, or just be all-around healthier, the right meal plan can help! If you’ve never tried meal planning before, this beginner’s guide has everything you need to know to get started!

No matter if your goal is to bulk up, lose weight, or just stay healthy, how you train is only one part of the plan. To produce the best results for your body, pair your training regimen with meal plans that power your toughest workouts and get you closer to your personal goals. 

Whether you’re looking for a simple meal plan to lose weight fast or the best bulking foods for a muscle-building meal plan, some things remain consistent: Your workouts will probably feel better with easy-digesting starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. But no matter how you approach details like this, the most important answers to “what should I eat?” and “how much should I eat?” are right here in these healthy meal plans!

Bodybuilding Essentials Grocery List

• Protein: Protein powders, egg whites, whole eggs, white meat, white fish, Greek yogurt
• Starches: Brown rice, quinoa, yams, potatoes, oats, and whole-wheat pastas, bread, cereals, and wraps
• Fruits/vegetables/legumes: Tropical fruits, berries, green/fibrous vegetables, beans
• Oils: Olive oil, coconut oil, nuts/seeds

5 Pillars Of Bodybuilding Nutrition

It’s important to listen to your body and give it the fuel it needs to meet your workout goals. Healthy eating produces the best results when you’ve synched it up with a dynamic workout plan like the ones in BodyFit.

Use these five pillars of nutrition as guideposts to help you on your journey: 

1. Eat Throughout the Day: Yes, you can grow muscle or lose weight on three meals a day. But for many of us, it’s more effective to use multiple small meals and healthy snacks spread throughout the day help you fuel your body and keep your blood-sugar levels under control as your metabolism adapts to the stimulus from training.
2. Limit Processed Foods: Removing high-calorie, nutrient-poor foods from your diet and your life will help you stick to your meal plan. If you’re like most people, you’ll find your workouts feel better, your cravings will decrease, and you’ll see the difference in the mirror!  
3. Stay Hydrated: Drink water and calorie-free beverages to keep your body at peak performance. Avoid sugar-laden drinks that sabotage your body’s defense systems. Craving sweet drinks? Low-calorie branched-chain amino acid blends can be a lifesaver.
4. Strategize Your Carb Intake: Carbs come in two forms: starchy, faster-action options such as rice, bread, and pasta that raise the blood sugar quickly; and non-starchy carbs like fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Non-starchy carbs should be the backbone of your carb intake. The timing of when you eat starchy carbs is key to getting and maintaining a lean and muscular body. They’re best before or immediately after your workouts, when you can use them as fuel or to replenish muscle glycogen.
5. Eat Plenty of Lean Protein: You can maximize muscle growth while stimulating the release of fat-burning hormones by eating protein every few hours. If you’re only going to measure one macronutrient, make it this one! While high-protein foods should always be your first priority, a quality protein powder is an easy, healthy way to meet your protein goals each day. Consider whey protein between meals and a slow-digesting casein protein as a shake or pudding to help fuel your gains at night.

The Beginner Bodybuilder Meal Plan

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

This is a plan for new-to-the-system bodybuilders who want to stay healthy and power tough workouts. It is a template based on a moderately active 150-pound male, but could be bumped up or down in quantity to match your size and how many calories you need. It’s low in carbs and very high in protein, while emphasizing nutrient-rich foods to improve overall health.

Meal Template

• Meal 1: Breakfast (containing some starchy carbs)
• Meal 2: Snack (low-carb)
• Meal 3: Lunch (low-carb)
• Meal 4: Post-workout snack or shake (containing starchy carbs)
• Meal 5: Dinner (containing starchy carbs)

Sample Day

Meal 1

Greek Yogurt

1 1/2 cups

Raspberries

1/2 cup

Granola(Vanilla Almond Crunch Bear Naked Granola.)

1/3 cup

Eggs(Omega-3 eggs)

3

Meal 2: Double Chocolate Cherry Smoothie

Protein Powder

2 scoops

Coconut Milk

1/4 cup

Cherries

3/4 cup

Flaxseeds

1 tbsp

Cocoa Powder

1 tbsp

Ice

3-4 cubes

Water

2-3 cups

Meal 3: Bibb Lettuce Burger

Lettuce

2 leaves

Ground Beef(95% lean)

8 oz.

Tomato

2 slices

Red Onion

2 slices

Ketchup

1 tbsp

Mayonnaise(canola mayonnaise)

1 tbsp

Green Beans

3 cups

Meal 4: Post-Workout Nutrition

Protein Bar(or protein shake)

1

Meal 5: Shrimp With Spinach Salad & Brown Rice

Shrimp

6 oz.

Brown Rice

1/4 cup

Spinach

4 cups

Feta Cheese

1/4 cup

Bell Pepper(red)

1/2

Olive Oil(extra virgin)

2 tbsp