We have meals plans for rest of the week so read on!
Day 4
Breakfast : Scrambled eggs
- combine two whole eggs, three egg whites, and one teaspoon of low-fat milk, then scramble in one teaspoon of vegetable oil
- 1 English muffin made entirely of whole grains, topped with 1 tablespoon of almond butter
- 1 large orange
Macronutrients: 544 calories, 34 grams protein, 51 grams carbs, and 25 grams fat.
Snack
- 1 carton plain low-fat Greek yogurt (7 oz.)
- 1 medium sliced banana
- 2 tbsp flaxseeds (whole)
Macronutrients: 361 calories, 25 grams of protein, 41 gms of carbs, and 12 gms of fat
Lunch : Stuffed Portobello Mushrooms & Salad
- Combine 6 ounces chopped white meat chicken with 2 tablespoons oil-packed sun-dried tomatoes. Divide the chicken and tomatoes between two portobello mushroom caps, then top with 1/4 cup shredded part-skim mozzarella cheese.
- Salad with grape tomatoes and avocado (5 grape tomatoes, 1/4 avocado chopped, 1 cup mixed greens, 2 tablespoons pine nuts, 1 teaspoon olive oil, and 1 tablespoon balsamic vinegar
Macronutrients: 793 calories, 60 grams of protein, 21 gms of carbs, and 53 gms of fat
Snack
- 1 cup of hummus
- 1 6″ 100% whole wheat pita
- 1 pound carrot sticks
Macronutrients: 375 calories, 16 grams of protein, 55 gms of carbs, and 13 gms of fat
Dinner : Grilled Shrimp with Rice
- 12 grilled large shrimp seasoned with 2 teaspoons of virgin olive oil, 1 tsp of lemon juice, salt, and pepper
- 1 cup steamed brown rice
- 2 cups of mixed greens with 1/4 cup grated carrots, 1/4 cup of sliced cucumbers, 1/4 cup sliced radishes, 2 tbsp unsalted slivered almonds, and 1 tbsp raspberry vinaigrette
Macronutrients: 528 calories, 24 grams of protein, 60 gms of carbs, and 22 gms of fat
Snack
- 1 cup cottage cheese (low-fat)
- 1 cup raspberries, fresh
- 1 heaping tablespoon hemp hearts
Macronutrients: 332 calories, 29 grams of protein, 23 gms of carbs, and 15 gms of fat
Approximately 2,934 calories, 188 gms of protein, 249 gms of carbs, and 140 gms of fat each day.
Day 5
Breakfast : Banana and Peanut butter Sandwich
- Sandwich with peanut butter and banana
- 1 medium banana sliced into slices, 2 tbsp peanut butter, 1 tbsp whole flaxseeds, 2 slices 100% whole-wheat bread
Macronutrients: 564 calories, 20 grams of protein, 68 gms of carbs, and 26 gms of fat
Snack
- 1 cup plain low-fat Greek yogurt
- 1 cup strawberries, sliced
- 1/4 cup granola cereal made entirely of healthy grains
- 1 teaspoon chia seeds
Macronutrients: 426 calories, 30 grams of protein, 43 gms of carbs, and 26 gms of fat
Lunch : Turkey Chilli with Beans
- 2 cups of turkey chili with beans
- 8 crackers made entirely with whole wheat
- 2 cups chopped kale with 2 tablespoons craisins, 4 chopped nuts, and 1 tablespoon balsamic vinaigrette
Macronutrients: about 822 calories, 53 grams chile, 100 gms carbs, and 29 gms fat
Snack
- 3 ounces deli roast beef, lean and low in sodium
- 1 tsp horseradish (or mustard)
- Three romaine lettuce outer leaves
- 1 large pear
Macronutrients: 234 calories, 18 grams protein, 31 grams carbs, and 6 grams fat
Dinner : Roasted Pork
- roasted pork loin, 4 oz.
- 1/2 cup unsweetened natural applesauce
- 1 medium baked sweet potato + 2 tbsp plain low-fat Greek yogurt
- 1 cup sautéed green beans in 1 teaspoon olive oil
Macronutrients: 470 calories, 38 grams of protein, 48 gms of carbs, and 15 gms of fat
Snack
- 2 medium hard-boiled eggs
- 22 toasted almonds, unsalted
- 1 cup watermelon cubes
Macronutrients: 358 calories, 19 grams of protein, 18 gms of carbs, and 25 gms of fat
Daily Total calories are around 2,875, with 177 grams of protein, 309 grams of carbs, and 117 grams of fat.
Day 6
Breakfast : Whole Grain Cereal
- 1 1/2 cups Ready-to-eat unsweetened whole-grain cereal
- 2 cups skim milk
- 1 banana, medium
Macronutrients: 468 calories, 23 grams protein, 82 grams carbs, and 8 grams fat
Snack
- Two-part-skim mozzarella cheese sticks with minimal moisture
- 8 crackers made entirely of healthy grains
Macronutrients: 330 calories, 17 grams of protein, 27 gms of carbs, and 18 gms of fat
Lunch : Tofu Sautéed Cubes
- 6 ounces of firm tofu cubes sautéed in 1 tablespoon vegetable oil with 1 teaspoon of ginger, 1/2 teaspoon of chopped garlic, and 1 tablespoon of low-sodium tamari sauce. Then add 1 cup of broccoli florets, 1/2 cup of bok choy, 1/2 cup of julienne carrots, and 2 teaspoons of roasted sesame seeds and simmer until the vegetables are tender.
- 1 cup cooked 100% whole grain udon noodles
- 1 large apple
Macronutrients: 699 calories, 33 grams of protein, 91 gms of carbs, and 27 gms of fat
Snack
- Blend 1 cup low-fat milk, 1 cup chopped spinach, 1 medium banana, 2 teaspoons almond butter, and ice to make a green smoothie.
Macronutrients: 393 calories, 21 grams protein, 38 grams carbs, and 21 grams fat
Dinner : Pasta Primavera
- Pasta primavera (2 cups of cooked 100% whole-wheat penne pasta with 4 ounces chopped grilled chicken breast, 1/4 cup of cooked cauliflower, 1/4 cup cooked green beans, 1/4 cup of roasted red or green peppers, 1/4 cup of low-sodium canned cannellini beans, 1/2 cup of marinara sauce)
Macronutrients: 754 calories, 49 grams of protein, 97 gms of carbs, and 21 gms of fat
Snack
- 1 tablespoon plain low-fat Greek yogurt and 3 ounces canned tuna packed in water
- 1 pound red grapes
- four crackers made entirely with whole wheat
Macronutrients: 309 calories, 26 grams protein, 41 grams carbs, and 6 grams fat
Approximately 2,952 calories, 168 gms of protein, 378 gms of carbs, and 101 grams of fat each day.
Day 7
Breakfast : Overnight Oats
- Overnight oats (In a sealable jar, combine ingredients). Cover and refrigerate overnight) 3/4 cup standard dry rolled oats, 1 cup low-fat milk, four chopped walnut halves, 1/2 cup of raspberries or blueberries, and 2 tablespoons of hemp hearts
Macronutrients: 539 calories, 24 grams of protein, 67 gms of carbs, and 22 gms of fat
Snack
- 1 cup low-sodium canned cannellini beans mixed with 2 teaspoons of virgin olive oil, 1 tablespoon of pine nuts, 1 teaspoon lemon juice, 1/2 teaspoon minced garlic, salt, and pepper
- 1 whole-grain bread toasted 6-inch pita bread
Macronutrients: 430 calories, 16 grams of protein, 60 gms of carbs, and 16 gms of fat
Lunch : Grilled Fish
- 4 ounces of grilled fish for lunch
- 1.5 cup cooked quinoa
- 1 cup roasted red peppers, zucchini, and eggplant
Macronutrients: 717 calories, 40 grams of protein, 82 gms of carbs, and 26 gms of fat
Snack
- 1 cup cottage cheese (low-fat)
- 1 cup of pineapple chunks packed in their own juice
Macronutrients: 296 calories, 25 grams of protein, 29 gms of carbs, and 10 gms of fat
Dinner : Farro Salad
- 1 cup cooked farro with 3/4 cup of chickpeas, 1/2 cup of sliced cucumbers, 1/2 cup of chopped tomatoes, 1/2 cup of cooked green beans, 2 teaspoons sunflower seeds, 1 tablespoon of virgin olive oil, and 1 tablespoon apple cider vinegar
Macronutrients: 773 calories, 30 grams of protein, 112 gms of carbs, and 27 gms of fat
Snack
- Turkey roll-ups (3 low-sodium deli turkey slices, 3 outer green lettuce leaves, 1/4 cup of shredded carrots, 3 tablespoons honey mustard)
Macronutrients: 250 calories, 25 grams of protein, 8 gms of carbs, and 13 gms of fat
Total daily calories: 3,005, 160 grams of protein, 358 gms of carbs, and 113 gms of fat
How to Make a Bodybuilding Meal Plan
Understand your energy requirements. Your bodybuilding diet plan must include enough calories to sustain muscular growth. Consuming more calories than your body needs to create muscle may result in undesirable fat gain, whilst not eating enough generally reduces muscle gains and may result in muscle loss. If you’re wondering how many calories you need for your bodybuilding meal plan, consult with a trained dietician.
Every three to four hours consume a high-quality protein shake. Protein is an essential ingredient in a bodybuilding diet. To grow, your muscles require a steady supply of protein. According to some studies, 20 to 40 grams of high-quality protein should be consumed every three to four hours. All of the necessary amino acids are present in high-quality proteins. Poultry, lean red meat, shellfish, eggs, low-fat dairy meals, soy products, quinoa, and hemp seeds are among the examples.
Maintain a healthy carbohydrate-to-fat ratio. To meet energy requirements for muscle growth, your bodybuilding food plan should include a healthy balance of carbs and fat. Carbohydrates should take up 55 to 60% of your calories, while fat should account for 15 to 30%.
To achieve vitamin and mineral requirements, eat foods from all food groups. Bodybuilders have traditionally maintained stringent diets that excluded key food groups, raising the risk of vitamin shortages. According to current studies, adopting a balanced diet that includes a variety of meals from all food groups is more advantageous to people looking to bulk up and minimizes the chance of nutrient shortages. Fruits, vegetables, whole grains, lean protein sources, calcium-rich meals, and healthy vegetable fats should all be included in your diet plan.
Make a pre-and post-workout nutrition plan. Eating before and after your workout may help you perform better and grow muscle. To maximize the advantages, your pre-and post-workout meal or snack should include a combination of carbohydrates and protein. Greek yogurt and fruit, grilled chicken and sweet potato, or a peanut butter sandwich are all examples of balanced pre and post-workout snacks.
To Conclude
A well-balanced bodybuilding diet plan might assist you in reaching your fitness objectives. Your diet should include a sufficient number of calories and protein, as well as a variety of nutrient-rich meals from all food categories.
If you’re having trouble deciding what to eat, consult with a healthcare specialist, such as a qualified dietitian. There is no one-size-fits-all meal plan or eating style, and you may find that a customized diet tailored to your interests and lifestyle is easier to stick to.
We acknowledge that meal plans may not be suitable for everyone, particularly those with disordered eating patterns.