Weekly Meal Plan For Bodybuilding


Here are our weekly meal plan for bodybuilding for bulking and cutting that will show you what and when to eat every day. These weekly meal plans contain the right foods and amounts needed for healthy meals. If you want to build muscle, you need to eat, and eating can get pretty overwhelming if you are not sure what to cook, where to look for recipes or how much of each macro nutrient you should be eating. It’s not just a matter of opening your fridge and pulling out some ingredients in order to prepare a meal.

7-Day Bodybuilding Meal Plan & Recipe Prep

We believe that there is no single, universal strategy for living a healthy lifestyle at TheSuperHealthyFood. Individualized eating programs that take the whole person into account are necessary for success. Consult a healthcare professional or a trained dietitian before beginning a new diet plan, especially if you have a pre-existing medical condition.

When exercising to gain muscle, nutrition is an important planning factor. But sometimes it can be difficult to decide what to eat and when, particularly if your busy schedule leaves little time for advance planning. When you have significant health objectives but little time to prepare your nutrition, having a ready-made bodybuilding meal plan is a smart place to start. or even understand where to begin.

No matter what your nutritional objectives are, meal planning can help you stay on target. Planning and preparation don’t have to take a lot of time or be difficult. Meal planning is a good way to stay on track, meet your nutritional goals, avoid wasting food, and save money. These processes include establishing fundamental meal structures, establishing a shopping list, buying wisely, and carefully cooking food ahead of time.

Why Nutrition is Important on a Bodybuilding Meal Plan

Weight-resistance exercises are used in bodybuilding as a sort of exercise to create more muscle. Bodybuilding success depends on sticking to a set workout schedule. To grow muscle, though, you also need to eat in a particular way.

Your daily calorie requirements must be established prior to constructing a bodybuilding meal plan. You must consume more calories than your body uses in order to gain muscle.

In order to consume enough calories to maintain your weight, you must raise your maintenance calorie intake by 10% to 20%, according to a 2019 review that appeared in Sports.

If 2,400 calories are required to maintain weight, then 2,640 to 2,800 calories are required to add muscle.

For bodybuilding, getting enough protein is also essential. You require 1.6 to 2.2 grams of protein per kilogram (kg) of body weight, per the Sports Review. Following a bodybuilding diet, a 180-pound (81.8-kg) person needs 130–180 grams of protein per day.

Fat and carbohydrates should make up the remaining calories. It is advised to consume 3 grams or more of carbohydrates and between 0.5 and 1.5 grams of fat per kilogram of body weight. To achieve daily calorie requirements, a 180-pound person needs between 40 and 121 grams of fat and at least 245 grams of carbohydrates.

The majority of bodybuilders eat six or more meals each day, aiming for at least 20 grams of protein at each meal, even though there are no defined rules for meal frequency or timing.

7-Day Sample Menu

This seven-day food plan for bodybuilding is intended for someone who needs 2,800 to 3,000 calories each day. Your daily calorie target can change. Discover what it is below, then modify the strategy to suit your unique requirements. Consider working with a certified dietitian or consulting your healthcare provider for a more accurate assessment and nutritional needs planning.

Learn How Many Calories You Burn Daily

The bodybuilding diet plan consists of three meals and three snacks that are balanced with a healthy amount of protein, carbs, and fat. This meal plan is meant to be a guide, so it’s fine to switch out foods for ones that are better for your diet, taste, or budget.

To make sure your body gets the nutrients it needs when you swap one thing for another, try to keep the swaps similar. For instance, you could substitute grilled sirloin steak for grilled chicken. However, switching from grilled to fried chicken may result in your meal having more fat, calories, and sodium.

Day 1


  • Greek omelet (3 large eggs, 1/4 cup chopped tomatoes, 2 tablespoons chopped black olives, 1/4 cup feta cheese, 1 teaspoon olive oil)
  • One 100% whole-wheat English muffin toasted and topped with 1/4 of an avocado and 2 teaspoons of whole hemp seeds
  • 1 medium banana

Macronutrients: approximately 697 calories, 35 grams of protein, 64 grams of carbohydrates, and 37 grams of fat


  • 1 cup low-fat cottage cheese
  • 1 cup cubed cantaloupe

Macronutrients: approximately 401 calories, 29 grams of protein, 52 grams of carbohydrates, and 10 grams of fat


  • Chicken burrito (3 ounces white meat chicken shredded, 1/4 cup sliced red and green peppers, 1/4 cup low-sodium canned black beans, 1/4 cup shredded Monterey jack cheese, 2 teaspoons honey dijon, rolled in a 10-inch 100% whole wheat tortilla)
  • 1 medium apple

Macronutrients: approximately 719 calories, 39 grams of protein, 81 grams of carbohydrates, and 28 grams of fat


  • 1 cup cooked edamame shelled and tossed with 1/2 teaspoon sesame oil and 2 teaspoons sesame seeds 

Macronutrients: approximately 238 calories, 19 grams of protein, 15 grams of carbohydrates, and 13 grams of fat.


  • 6 ounces of grilled salmon steak seasoned with lemon juice, salt, and pepper
  • 1 medium baked sweet potato topped with two chopped walnut halves and two tablespoons plain low-fat yogurt
  • 1 cup grilled broccoli rabe seasoned with 1 teaspoon of olive oil and salt and pepper to taste

Macronutrients: approximately 583 calories, 45 grams of protein, 26 grams of carbohydrates, and 33 grams of fat


  • Turkey roll-ups (three 1-ounce slices of low-sodium deli turkey, 3 outer romaine lettuce leaves, 3 teaspoons of spicy mustard)

Macronutrients: approximately 184 calories, 26 grams of protein, 4 grams of carbohydrates, and 7 grams of fat

Daily totals: approximately 2,823 calories, 193 grams of protein, 242 grams of carbohydrates, and 127 grams of fat

Be aware that this meal plan does not include beverages. Individual fluid requirements vary according to age, sex, degree of activity, and medical history. The average recommendation from experts is for men and women to each consume 13 cups of water daily for good hydration. 3 Think about the calories in the beverages you plan to include in your meals. Try to limit or stop drinking sugar-sweetened beverages, and whenever you can, choose water instead.

Day 2


  • Fruit and nut oatmeal (3/4 cup regular whole oats, 1 1/2 cups low-fat milk, 2 tablespoons of hemp hearts, 2 tablespoons unsalted slivered almonds, 1/4 cup chopped green apple without the skin, dash of cinnamon)

Macronutrients: approximately 640 calories, 31 grams of protein, 70 grams of carbohydrates, and 29 grams of fat


  • Berry tofu smoothie (blend together 3/4 cup silken tofu, 1 medium banana, 1 cup unsweetened soy milk, 1 cup blueberries, ice)

Macronutrients: approximately 443 calories, 28 grams of protein, 59 grams of carbohydrates, and 15 grams of fat


  • Salmon taco bowl (in a serving bowl add 4 ounces grilled salmon, 1/2 cup cooked quinoa, 1/2 cup grilled red and green peppers, 1/2 cup shredded red cabbage, 1/4 cup low-sodium canned black beans, 1/4 cup cooked corn kernels, 1/4 of an avocado, 1 tablespoon unsalted shelled sunflower seeds, and 2 tablespoons lime vinaigrette)
  • Two 4-inch corn tortillas, warmed

Macronutrients: approximately 697 calories, 40 grams of protein, 74 grams of carbohydrates, and 28 grams of fat


  • One 7-ounce container of plain low-fat Greek yogurt
  • 1 cup sliced strawberries
  • 1/4 cup chopped walnuts

Macronutrients: approximately 226 calories, 22 grams of protein, 21 grams of carbohydrates, and 7 grams of fat


  • 93% lean ground beef is used to make a 4-ounce hamburger that is placed on a 100% whole-wheat bun and topped with a slice of Swiss cheese, red onion slices, lettuce, tomato, 1/4 of a mashed avocado, and honey mustard.
  • 1 cup roasted red potatoes
  • 2 cups mixed greens, 1/2 cup sliced cucumbers, 1/4 cup shredded carrots, and 1 tablespoon balsamic vinaigrette dressing

Macronutrients: approximately 614 calories, 41 grams of protein, 43 grams of carbohydrates, and 32 grams of fat


  • 2 large hard-boiled eggs
  • 1 medium orange

Macronutrients: approximately 218 calories, 14 grams of protein, 20 grams of carbohydrates, and 10 grams of fat

Daily Totals: approximately 2,839 calories, 177 grams of protein, 286 grams of carbohydrates, and 120 grams of fat

Day 3


  • Make ahead chia pudding (In a sealable container combine 4 tablespoons chia seeds, 1 cup low-fat milk, 1 tablespoon almond butter, 1/2 medium banana mashed, 1/4 teaspoon vanilla extract, dash of cinnamon. Refrigerate overnight)
  • One slice 100% whole-wheat toast with 1 tablespoon peanut butter

Macronutrients: approximately 661 calories, 28 grams of protein, 66 grams of carbohydrates, and 35 grams of fat


  • Two low-moisture part skim mozzarella cheese sticks
  • 1 medium pear
  • 22 unsalted roasted almonds

Macronutrients: approximately 441 calories, 19 grams of protein, 34 grams of carbohydrates, and 28 grams of fat


  • Tuna wrap (spread tuna in a 10-inch 100% whole-wheat tortilla, top with 1/4 cup fresh spinach, roll and cut in quarters) (combine 5-ounce can of water-packed tuna, drained and mixed with 1/2 stalk of celery chopped, 2 tablespoons diced red peppers, 2 tablespoons diced red onion, and 1/3 cup plain low-fat Greek yogurt)
  • Watermelon salad (1 cup diced watermelon, 1/4 cup crumbled feta cheese, 1/2 cup chopped cucumbers, 1 teaspoon olive oil, and 1 teaspoon lime juice)

Macronutrients: approximately 605 calories, 60 grams of protein, 41 grams of carbohydrates, and 22 grams of fat


  • High-protein coffee drink (Blend 1/2 cup cold coffee, 1 cup low-fat milk, 1 scoop unsweetened protein powder, 1 tablespoon peanut butter, 1/4 teaspoon vanilla extract, and ice)

Macronutrients: approximately 314 calories, 37 grams of protein, 18 grams of carbohydrates, and 10 grams of fat


  • 6 ounces roasted white meat chicken
  • 1 cup roasted potatoes
  • 1 cup roasted Brussels sprouts

Macronutrients: approximately 650 calories, 47 grams of protein, 34 grams of carbohydrates, and 36 grams of fat


  • 1 1/2 cups 100% whole-grain unsweetened ready-to-eat cereal
  • 1 cup low-fat milk

Macronutrients: approximately 260 calories, 13 grams of protein, 43 grams of carbohydrates, and 5 grams of fat

Daily Totals: approximately 3,033 calories, 202 grams of protein, 249 grams of carbohydrates, and 139 grams of fat

Day 4


  • Two whole eggs, three egg whites, one teaspoon low-fat milk, and one teaspoon vegetable oil should be combined to make scrambled eggs.
  • One 100% whole-wheat English muffin topped with 1 tablespoon almond butter
  • 1 medium orange

Macronutrients: approximately 544 calories, 34 grams of protein, 51 grams of carbohydrates, and 25 grams of fat


  • One 7-ounce container plain low-fat Greek yogurt
  • 1 medium banana sliced
  • 2 tablespoons whole flaxseeds

Macronutrients: approximately 361 calories, 25 grams of protein, 41 grams of carbohydrates, and 12 grams of fat


  • Stuffed portobello mushrooms with diced white meat chicken and sun-dried tomatoes (distribute 6 ounces of diced chicken and 2 tablespoons of sun-dried tomatoes packed in oil between two portobello mushroom caps, then top each with 1/4 cup shredded part-skim mozzarella cheese)
  • Grape tomato and avocado salad (five grape tomatoes sliced, 1/4 of an avocado chopped, 1 cup mixed greens, 2 tablespoons pine nuts, 1 teaspoon of olive oil, and 1 tablespoon balsamic vinegar)

Macronutrients: approximately 793 calories, 60 grams of protein, 21 grams of carbohydrates, and 53 grams of fat


  • 1/2 cup hummus
  • One 6-inch 100% whole wheat pita
  • 1/2 cup carrot sticks

Macronutrients: approximately 375 calories, 16 grams of protein, 55 grams of carbohydrates, and 13 grams of fat


  • 12 large grilled shrimp seasoned with 2 teaspoons olive oil, 1 tablespoon lemon juice, salt, and pepper
  • 1 cup steamed brown rice
  • 2 cups mixed greens with 1/4 cup grated carrots, 1/4 cup sliced cucumbers, 1/4 cup sliced radishes, 2 tablespoons unsalted slivered almonds, and 1 tablespoon raspberry vinaigrette

Macronutrients: approximately 528 calories, 24 grams of protein, 60 grams of carbohydrates, and 22 grams of fat


  • 1 cup low-fat cottage cheese
  • 1 cup fresh raspberries
  • 1 tablespoon hemp hearts

Macronutrients: approximately 332 calories, 29 grams of protein, 23 grams of carbohydrates, and 15 grams of fat

Daily Totals: approximately 2,934 calories, 188 grams of protein, 249 grams of carbohydrates, and 140 grams of fat

Day 5


  • Peanut butter banana sandwich (1 medium banana cut in slices, 2 tablespoons peanut butter, 1 tablespoon whole flaxseeds, two slices 100% whole-wheat bread)

Macronutrients: approximately 564 calories, 20 grams of protein, 68 grams of carbohydrates, and 26 grams of fat


  • 1 cup low-fat plain Greek yogurt
  • 1 cup sliced strawberries
  • 1/4 cup 100% whole-grain granola cereal
  • 1 tablespoon chia seeds

Macronutrients: approximately 426 calories, 30 grams of protein, 43 grams of carbohydrates, and 26 grams of fat


  • 2 cups turkey chili with beans
  • Eight 100% whole wheat crackers
  • 2 cups chopped kale topped with 2 tablespoons craisins, four pecans chopped, and 1 tablespoon balsamic vinaigrette

Macronutrients: approximately 822 calories, 53 grams of chili, 100 grams of carbohydrates, and 29 grams of fat


  • 3 ounces lean low-sodium deli roast beef 
  • 1 teaspoon horseradish or mustard
  • Three outer romaine lettuce leaves
  • 1 medium pear

Macronutrients: approximately 234 calories, 18 grams of protein, 31 grams of carbohydrates, and 6 grams of fat


  • 4 ounces of roasted pork loin
  • 1/2 cup all-natural unsweetened applesauce
  • 1 medium baked sweet potato with 2 tablespoons plain low-fat Greek yogurt
  • 1 cup green beans sauteed in 1 teaspoon of olive oil

Macronutrients: approximately 470 calories, 38 grams of protein, 48 grams of carbohydrates, and 15 grams of fat


  • 2 large hard-boiled eggs
  • 22 unsalted roasted almonds
  • 1 cup cubed watermelon

Macronutrients: approximately 358 calories, 19 grams of protein, 18 grams of carbohydrates, and 25 grams of fat

Daily Totals: approximately 2,875 calories, 177 grams of protein, 309 grams of carbohydrates, and 117 grams of fat

Day 6


  • 1 1/2 cups 100% whole-grain unsweetened ready-to-eat cereal
  • 2 cups low-fat milk
  • 1 medium banana

Macronutrients: approximately 468 calories, 23 grams of protein, 82 grams of carbohydrates, and 8 grams of fat


  • Two low-moisture part-skim mozzarella cheese sticks
  • Eight 100% whole-grain crackers

Macronutrients: approximately 330 calories, 17 grams of protein, 27 grams of carbohydrates, and 18 grams of fat


  • Tofu stir fry (6 ounces firm tofu cut in cubes and sauteed in 1 tablespoon vegetable oil seasoned with 1 teaspoon ginger, 1/2 teaspoon minced garlic, and 1 tablespoon low-sodium tamari sauce. Then add 1 cup broccoli florets, 1/2 cup bok choy, 1/2 cup julienne carrots, and 2 teaspoons roasted sesame seeds and saute until vegetables are cooked through)
  • 1 cup 100% whole grain cooked udon noodles
  • 1 medium apple

Macronutrients: approximately 699 calories, 33 grams of protein, 91 grams of carbohydrates, and 27 grams of fat


  • Green smoothie (blend together 1 cup low-fat milk, 1 cup chopped spinach, 1 medium banana, 2 tablespoons almond butter, and ice)

Macronutrients: approximately 393 calories, 21 grams of protein, 38 grams of carbohydrates, and 21 grams of fat


  • Pasta primavera (2 cups cooked 100% whole-wheat penne pasta mixed with 4 ounces grilled chicken breast chopped, 1/4 cup cooked cauliflower, 1/4 cup cooked cooked green beans, 1/4 cup roasted red peppers, 1/4 cup low-sodium canned cannellini beans, 1/2 cup marinara sauce)

Macronutrients: approximately 754 calories, 49 grams of protein, 97 grams of carbohydrates, and 21 grams of fat


  • 3 ounces canned tuna packed in water mixed with 1 tablespoon plain low-fat greek yogurt
  • 1 cup red grapes
  • Four 100% whole-wheat crackers

Macronutrients: approximately 309 calories, 26 grams of protein, 41 grams of carbohydrates, and 6 grams of fat

Daily Totals: approximately 2,952 calories, 168 grams of protein, 378 grams of carbohydrates, and 101 grams of fat 

Day 7


  • Overnight oats (In a sealable container mix 3/4 cup regular dry rolled oats, 1 cup low-fat milk, four walnut halves chopped, 1/2 cup blueberries, and 2 tablespoons hemp hearts cover and refrigerate overnight)

Macronutrients: approximately 539 calories, 24 grams of protein, 67 grams of carbohydrates, and 22 grams of fat


  • One serving white bean dip (1/2 cup low-sodium canned cannellini beans blended with 2 teaspoons olive oil, 1 tablespoon pine nuts, 1 teaspoon lemon juice, 1/2 teaspoon minced garlic, salt, and pepper)
  • One 100% whole-grain 6-inch pita bread toasted

Macronutrients: approximately 430 calories, 16 grams of protein, 60 grams of carbohydrates, and 16 grams of fat


  • 4 ounces broiled salmon 
  • 1 1/2 cups cooked quinoa
  • 1 cup roasted red peppers, summer squash, and eggplant

Macronutrients: approximately 717 calories, 40 grams of protein, 82 grams of carbohydrates, and 26 grams of fat


  • 1 cup low-fat cottage cheese
  • 1 cup unsweetened pineapple chunks packed in its own juice

Macronutrients: approximately 296 calories, 25 grams of protein, 29 grams of carbohydrates, and 10 grams of fat


  • One cup of cooked farro mixed with 3/4 cup of chickpeas, 1/2 cup of chopped tomatoes, 1/2 cup of sliced cucumbers, 1/2 cup of cooked green beans, 2 tablespoons of sunflower seeds, 1 tablespoon of olive oil, and 1 tablespoon of apple cider vinegar makes a whole-grain bean salad.

Macronutrients: approximately 773 calories, 30 grams of protein, 112 grams of carbohydrates, and 27 grams of fat


  • Turkey roll-ups (three 1-ounce slices of low-sodium deli turkey, 3 outer green leaf lettuce leaves, 1/4 cup grated carrots, 3 teaspoons of honey mustard)

Macronutrients: approximately 250 calories, 25 grams of protein, 8 grams of carbohydrates, and 13 grams of fat

Daily Totals: approximately 3,005 calories, 160 grams of protein, 358 grams of carbohydrates, and 113 grams of fat

The Ultimate Guide To Meal Planning For Bodybuilding

I had been training for three years, yet my energy level was declining daily. I was aware that I had to pay attention to my diet. But the thought of organizing, purchasing, and cooking was frightening.

Meal planning isn’t as difficult as I had imagined until I got organized and gave it a shot.

Meal Planning Vs. Dieting

Dieting is the practice of severely reducing one’s intake of a particular food group or of a specific set of foods.

For instance, the Ketogenic diet substantially reduces carbohydrates while emphasizing a high fat consumption with a modest quantity of protein.

There is insufficient proof that dieting itself causes long-term weight loss or even regulation. Additionally, restricting an entire food category, such as fats or carbohydrates, might be harmful to muscle building. Recovery may also be hampered.

Meal planning takes a completely different approach from dieting in that it doesn’t focus on weight loss at all. As the name suggests, it is made to help you plan meals and stick to your diet.

Planning your meals allows you to adhere to your nutritional needs without imposing any dietary restrictions. In the long run, it’s a realistic alternative to dieting that is a sustainable action plan.

When done properly, it can improve your physical appearance and general health. Even better, you can help your workouts in a way that speeds up your recovery and helps your muscles grow.

Four Reasons Why Every Bodybuilder Should Do Meal Planning Consistently

meal planning - benefits

Now that we cleared out the difference between dieting and meal planning, here are a few benefits of the latter:

1. Reduces Stress, Costs, and Time

The cost of eating out could be enough to make you consider your options.

Meal planning ensures that a week’s worth of meals is planned out in advance. Instead of worrying about it, you may budget and plan ahead.

The ingredients aren’t in the pantry, so there’s no rush to the store. Instead, you have a predetermined menu to anticipate after a long day.

2. Enhances The Quality Of Diet

One-third of Americans are today afflicted by the epidemic of poor diet.

Saturated fats, refined carbohydrates, and processed foods might make you feel exhausted after working out. What’s worse is that there is a connection between bad diet and lifestyle-related illnesses including type 2 diabetes and other malignancies.

Meal planning motivates you to make the majority of your meals from scratch, which is associated with a better diet.

You can track your consumption and adjust how you track your progress by being in charge of what goes into each meal.

3. Gives You Variety And Portion Control

Meal planning makes it possible to have a balanced diet, which is one of our favorite advantages. We already know how important it is for keeping weight in check and losing body fat, but your energy levels and sleep quality will also benefit.

Once you master the fundamentals, you can keep track of your portion control and determine how much you’re eating each day of the week.

Additionally, you can alter your diet to fit your exercise schedule and weight loss objectives.

4. Makes Eating For Muscle Growth Easier

Cardio one day and weightlifting the next? You can acquire what you need when you need it if you plan your meals.

Protein synthesis is significantly influenced by the timing and quality of your protein intake. This refers to how well your body builds and distributes protein molecules for muscular growth.

Carbohydrates—what about them? These are also taken into account because they are necessary to give you the energy you need for those hard workouts. With meal planning, you won’t have to worry about your performance slipping.

The Six Steps For Effective Meal Planning

meal planning - step by step

Your game plan needs to be smooth and organized to enjoy the benefits of this strategy. Below are the six steps necessary to make this happen:

1. Calculate Nutritional Intake

The key question is now: How can you ascertain your nutritional requirements?

You must first determine how many calories you should consume daily. Determine the calories you burn throughout training and daily activities in addition to the calories your body requires when it is at rest.

This total will take into account your goals for weight loss or muscle growth.

– Calculating Your Daily Calorie Intake For Building Muscle

Aim for a consumption of roughly 15–20 calories per pound of your total body weight if you want to grow lean muscle.

The BMR (basal metabolic rate) calculator below can be used to determine your daily calorie needs and macronutrient requirements. Your macronutrients—carbohydrates, protein, and fat—all contribute significantly to energy levels and muscle growth.

This type of calculator is an excellent tool for calculating your recommended daily intake, or TDEE, based on your weight and amount of exercise (total daily energy expenditure).

Use the following ratio as a general guideline:

  • Protein—35 percent (could be increased to 40%).
  • Carbohydrates—40 percent.
  • Fat—25 percent.

Remember that whereas fat has 9 calories per gram, protein and carbs have 4.

For the purposes of this article, we’ll use the example of a man who is 21 years old, 6 feet tall, 180 pounds, and quite active. The BMR calculator tells us that we need to consume 2,878 calories daily to maintain our muscular mass. So, if you wanted to gain muscle, you would need to add 15% to 20% more calories to your daily intake. Saying that would provide you with approximately 3350 calories.

Calculate your daily gram intake using the formula below.

Protein: 35 percent of 3350 = 1173 calories / 4 = 293 grams per day
Carbohydrates: 40 percent of 3350 = 1340 calories / 4 = 335 grams per day
Fat: 25 percent of 3350 = 838 calories / 9 = 93 grams per day

– Calculating Your Daily Calorie Intake For Fat Loss

To determine your calorie intake, just like with muscle building, you must first calculate your TDEE. However, in this scenario, you will deduct 20 to 25 percent of that to create a calorie deficit and achieve your fat loss objectives.

To do this, the simplest method is to multiply your TDEE by 0.75 to get to your target.

Using the 2878 calories from our earlier example. multiply by 0.75 to get a weekly calorie intake of 2158.

You can lose between 0.5 and 2 pounds each week (or 1.5 pounds in our example) at this 25% deficit and yet have enough energy, hormone production, and metabolic wellness.

Our macronutrient ratios will be slightly different from those shown above to adjust for fat reduction.

  • Protein—50 percent.
  • Carbohydrates—30 percent.
  • Fats—20 percent.

This results in a diet consisting of 270 grams of protein, 162 grams of carbohydrates, and 48 grams of fats.

– Calculating Grams

Last but not least, get a reliable kitchen scale so you can calculate your portions based on grams. Depending on your demands, digital solutions are convenient and offer a range of specifications.

For instance, a tare function that automatically deducts the weight of the container or bowl from the total is useful.

2. Establish Your Time Limit

There is no point in spending all your time designing delectable dishes if you can’t carry them out.

Making a time determination allows you to plan your days accordingly. This is especially crucial if you are a full-time worker with a family to support.

Ravioli or dumplings made entirely from scratch won’t be practical for a household of six. However, tofu stir-fried with vegetables and rice can be the key to a good evening.

Cooking only for one person? If that’s the case, you’re in luck because it will provide you more freedom in the kitchen.

Look for quick or make-ahead dishes that can be cooked in a slow cooker or on a foreman grill if you have a very busy week coming up. Here, we have a saying that goes, “Cook once, eat twice.”

Consider roasting a few chickens at the start of the week. Serve a crisp side salad with your supper. Use the leftover chicken a few days later to make a protein-rich lunch.

3. Choose and schedule your meals.

Find out how recipe-based websites work. Do you have any favorites from your family? Take into account both your personal preferences and those with whom you will be dining.

Utilize seasonal foods and keep shelf life in mind when you’re shopping. For instance, ingredients that are frozen can be used later in the week. new fish? Not really.

Determine how many servings are required for each recipe, and don’t forget to consider the nutritional values of the foods you’re preparing. When it comes to achieving your goals for healthy eating, it helps you avoid traps.

Put your meals on a calendar once you’ve made your selections. One frequent choice is to display it prominently on the refrigerator. It not only makes it noticeable but also acts as inspiration when you need a push.

4. Make A Grocery List And Shop

You must not only buy the materials, but also pay attention to the amounts needed for each. To prevent overspending, browse through your cupboards first (and creating waste).

By itemizing your groceries depending on the grocery store layout, you can save time. For instance, list your dairy products together and your meat goods lower down the page.

– Best Foods To Build Lean Muscle

For your workouts, remember to eat. The following are the top five foods for maintaining and gaining muscle:



According to one study, those who had whole eggs as opposed to egg whites experienced a 40 percent larger total response in terms of muscle growth. One big egg has about 6 grams of protein.


Greek Yogrut:

It originates from milk and is comparable to its simple counterpart. But this thick and creamy yogurt has 20 grams more protein per cup (13 grams) than regular yogurt.



This ancient seed serves as a slow-digesting source of carbs and a complete protein. In contrast to many other plant proteins, it has all nine necessary amino acids. Per cup, you’ll get roughly 8 grams of protein.

Brown Rice

Brown Rice:

is, in my opinion, more tasty than the white kind, but it also takes longer to digest, giving you more time to recover for your workout.



It has a significant protein content (19 grams per 3 ounces). It also includes B vitamins, iron, and zinc. Instead of choosing chuck, which comes from a fatter part of the animal, choose lean cuts like round or loin.



A mainstay of bodybuilding. Stick with the breast if you’re chopping because it is the leanest. The most flavorful protein for bulking or maintaining weight is chicken thighs.

Your top priority should be whole foods. Protein powder, however, can complement your diet. 15 to 24 grams of whey protein are present in one scoop.

5. Time To Prep And Cook

Lastly, but certainly not least, enter the kitchen. We advise picking a prep day, possibly over the weekend.

Will you be utilizing tomato sauce twice? So they’re ready to go when it’s time to eat, prepare two batches in advance.

Grate cheese, prepare veggies in advance, and marinate the meat for tomorrow.

Some people could even go a step farther and use special containers on certain days. Find a system that works for you and stick with it, is the key. Trial and error may be involved at first, but as I’ve discovered, repetition leads to mastery.

6. Track Your Progress

Diets for strength training will change as your muscles grow and your workouts get more intense. Eating more is required for maintenance if your muscle mass or time spent weight training increases.

– Tracking For Building Muscle

It is essential to measure. If you have access to a scale, monitor your results to determine whether your muscle-building objectives are resulting in a gain in weight.

Does your scale show a steady increase in weight or a decrease? You must adjust your diet to increase your consumption correspondingly.

Have you gained more weight? Both body fat and muscular mass may be to blame. You may be overeating if your jeans feel tight.

– Tracking For Losing Fat

When trying to lose fat, keeping an eye on the scale is equally crucial. If you’re losing weight safely, you should experience a weekly loss of one to two pounds. Check your macros and exercise level again if you notice an increase or if your weight stays about the same.

It can just be a matter of adding an extra cardio session or substituting a healthier snack for your evening meal.

Determine the cause in both situations so you can change your diet as necessary.

– Tracking Lean Mass Measurements

Take a look at several body fat meters. This practical instrument determines the thickness of a skin fold and the fat layer beneath it. Instructions on how to convert these figures to discover your body-fat percentage are supplied.

For men, the chest, thighs, and abdomen are the crucial areas. Measure your triceps, thighs, and suprailiac (or side waist, which is about one inch above the hip bone) in women.

Bodybuilding Meal Plan: Clean Eating for Beginners

The appropriate food plan can help, whether your goal is to gain weight, lose weight, or simply be healthier overall. This beginner’s guide covers everything you need to know to start meal planning if you’ve never done it before!

Regardless of whether you want to gain muscle, lose weight, or just stay healthy, how you train is only one aspect of the whole strategy. Pair your fitness routine with meal plans that can fuel your toughest sessions and move you closer to your personal goals for the best benefits for your body.

Some elements are constant whether you’re looking for a straightforward diet to lose weight quickly or the greatest bulking foods for a diet designed to develop muscle:

Easy-to-digest starchy carbohydrates and fewer fats before and after workouts to support energy and muscle growth will likely make your workouts feel better.

The most crucial responses to “What should I eat?” and “How much should I eat?” are present in these healthy meal plans, regardless of how you choose to address small specifics like these.

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 pay attention to what your body needs and give it the food it needs to help you reach your exercise goals. The best benefits come from combining a healthy diet with active exercise routines like those found in BodyFit.


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

  1. Eat Throughout the Day: Yes, eating three meals a day will allow you to shed weight or gain muscle. But for most of us, eating several modest meals and nutritious snacks throughout the day will help you fuel your body and maintain control of your blood sugar levels as your metabolism adjusts to the stimulus from exercise.
  2. Limit processed foods: If you’re like most people, you’ll find your workouts feel better, your cravings will lessen, and you’ll notice the difference in the mirror by eliminating high-calorie, nutrient-poor foods from your diet and your life.
  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. Plan Your Carb Intake: There are two types of carbs: non-starchy, slower-acting foods like fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually, and starchy, faster-action foods like rice, bread, and pasta, which raise the blood sugar quickly. The timing of when you eat starchy carbs is important to getting and maintaining a lean and muscular body. They’re best before or right after a meal.
  5. If you’re only going to measure one macronutrient, make it this one: Eat Plenty of Lean Protein. 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 workouts.

The Beginner Bodybuilder Meal Plan

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

This program is for beginner bodybuilders who wish to maintain their health and power demanding workouts. The amount can be adjusted to fit your size and calorie needs. It is based on a template for a 150-pound male who is moderately active. It emphasizes nutrient-rich foods that are low in carbohydrates and high in protein 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


1/2 cup

Granola(Vanilla Almond Crunch Bear Naked Granola.)

1/3 cup

Eggs(Omega-3 eggs)


Meal 2: Double Chocolate Cherry Smoothie

Protein Powder

2 scoops

Coconut Milk

1/4 cup


3/4 cup


1 tbsp

Cocoa Powder

1 tbsp


3-4 cubes


2-3 cups

Meal 3: Bibb Lettuce Burger


2 leaves

Ground Beef(95% lean)

8 oz.


2 slices

Red Onion

2 slices


1 tbsp

Mayonnaise(canola mayonnaise)

1 tbsp

Green Beans

3 cups

Meal 4: Post-Workout Nutrition

Protein Bar(or protein shake)


Meal 5: Shrimp With Spinach Salad & Brown Rice


6 oz.

Brown Rice

1/4 cup


4 cups

Feta Cheese

1/4 cup

Bell Pepper(red)


Olive Oil(extra virgin)

2 tbsp

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