3 Sample Meal Plans For the Perfect Bodybuilding Diet

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The perfect bodybuilding diet consists of 5 or 6 meals every day. That means that 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 pick foods that build muscle. To help you here are some sample meal plans you can start out with. Remember that you should consume 3 grams of carbs and 1 to 1.5 grams of protein per pound body weight daily.

Sample Meal 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:

One cup yogurt or a protein shake

Meal 3:

6 oz Chicken,

Small raw vegetable salad,

1 bagel

Meal 4:

1 piece fruit,

3-4 oz Chicken

Meal 5:

6 oz fish,

1 – Cup grilled veggies,

1 – Cup brown rice

Sample Meal Plan #2

Meal 1:

3 packs instant oatmeal,

1 banana,

1 cup of yogurt,

1 cup of cottage cheese

Meal 2:

Protein shake,

1 large baked potato

Meal 3:

8 ounces chicken breast,

2 cups pasta,

1 apple,

1 cup yogurt

Meal 4:

1 can of tuna,

1 – 2 cups broccoli

Meal 5:

Protein shake,

1 cup brown rice

Meal 6:

8 ounces broiled fish,

1 cup veggies,

2 cups rice

Sample Meal Plan #4

Meal 1:

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

1 cup cottage cheese,

1 cup berries,

Meal 2:

Protein shake,

1 cup raw veggies

Meal 3:

Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan),

1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy,

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

Meal 4:

Protein shake,

1 cup yogurt

Meal 5:

8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil,

1 cup cooked tomatoes,

2 cups pasta,

1 cup broccoli/cauliflower mix

Meal 6:

Protein shake,

1 cup melon,

1 cup yogurt

There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:


1 oz. meat = Matchbox,

3 oz. meat = Deck of cards,

8 oz. meat = Thin paperback book,

3 oz. fish = Checkbook,

1 oz. cheese = Four dice,

1 med. potato = Computer mouse,

2 tbsp. peanut butter = Ping pong ball,

1 cup pasta = Tennis ball,

1 bagel = Hockey puck

Of course, these are only suggested meal plans. You can mix it up as you want to. It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time.

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