3 Sample meal plans for the perfect bodybuilding diet


The perfect bodybuilding diet consists of 5 or 6 meals each day. That means you should eat every 2 to 3 hours. At the end of the day you should have had nutrients from each of the food groups and choose muscle-based foods . To help you here are some examples of meal plans you can start with. Remember to consume 3 grams of carbs and 1 to 1.5 grams of protein per. Pound body weight daily.

Test Plan # 1

Meal 1:

Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can also add some chicken or lean beef if you want.

Meal 2:

A cup of yogurt or protein shake

Meal 3:

6 oz Chicken,

Small raw vegetable salad,

1 bagel

Meal 4:

1 piece of fruit,

3-4 oz Chicken

Meal 5:

6 oz fish,

1 – Cup of grilled vegetables,

1 – Cup of brown rice

Sample Meal Plan # 2

Meal 1:

3 packs of instant oatmeal,

1 banana,

1 cup of yogurt,

1 cup cottage cheese

Meal 2:

Protein shake,

1 large baked potato

Meal 3:

8 ounce chicken breast,

2 cups of pasta,

1 apple,

1 cup of yogurt

Meal 4:

1 can of tuna,

1-2 cups of broccoli

Meal 5:

Protein shake,

1 cup brown rice

Meal 6:

8 ounce broiled fish,

1 cup of veggies,

2 cups of rice

Sample Meal Plan # 4

Meal 1:

Breakfast burrito (3 egg whites, 1 whole egg encrypted, 1 cup onion / green pepper mix, salsa),

1 cup of casserole,

1 cup berry,

Meal 2:

Protein shake,

1 cup of raw vegetables

Meal 3:

Salmon burger on full wheat bun (canned salmon, 1 egg white, onion cooked in a non-stick freezing pan),

1 large potato cut into strips, brushed with olive oil and baked in oven for crisp,

1 sea salad drizzled with olive oil and red wine vinegar,

Meal 4:

Protein shake,

1 cup of yogurt

Meal 5:

8 ounce chicken breast, cut into pieces, fried in olive oil and spicy with oregano, garlic salt and basil,

1 cup of boiled tomatoes,

2 cups of pasta,

1 cup of broccoli / cauliflower mixture

Objective 6:

Protein shake,

1 cup of melon,

1 cup of yoghurt

There really is no need to carefully measure the proposed portions. This is not an exact science! Eyeball your portions and consider the following chart:

Portion / Size:

1 oz. meat = food box,

3 oz. meat = card games,

8 oz. meat = thin paper book,

3 oz. fish = checkbook,

1 oz. cheese = four dice,

1 with. potato = computer mouse,

2 tbsp. peanut butter = Ping pong ball,

1 cup pasta = Tennis ball,

1 bagel = Hockeypuck

Of course, these are only suggestions for meal plans. You can mix it up as you like. It is a good idea to plan and refuse your meals. Keep vegetables in the fridge so you do not have to work too hard at meal time.


Source by Kurt Naulaerts