7-day meal plan for bodybuilders

Updated on Oct 1, 2024

Fuel your gains and power your workouts with the 7-Day Meal Plan for Bodybuilders. This plan is designed to give you the right balance of protein, carbs, and fats to support muscle growth and recovery. Enjoy meals that not only help you build muscle but also taste great, making it easier to stick to your fitness goals.

Meal plan grocery list

Meats

Chicken Breast

Salmon

Turkey Breast

Lean Beef

Dairy & eggs

Eggs

Greek Yogurt

Cottage Cheese

Dry goods

Quinoa

Brown Rice

Oats

Whole Grain Bread

Chia Seeds

Fresh grocery

Sweet Potatoes

Spinach

Kale

Broccoli

Asparagus

Bell Peppers

Carrots

Tomatoes

Avocado

Blueberries

Strawberries

Bananas

Snacks & sweets

Almonds

Walnuts

Peanut Butter

Fish & seafood

Tuna

Plant based

Edamame

Chickpeas

Black Beans

Spices & sauces

Olive Oil

Beverages

Whey Protein Powder

Meal plan overview

Fuel your workouts with the 7-Day Meal Plan for Bodybuilders. This plan provides high-protein, nutrient-dense meals designed to support muscle growth and recovery. Enjoy a variety of dishes like grilled chicken, quinoa salads, and protein-packed smoothies that are both delicious and effective for bodybuilding.

Each day offers carefully planned meals to ensure you get the right balance of protein, carbs, and healthy fats. This plan makes it easy to stay on track with your bodybuilding goals while enjoying flavorful, satisfying meals.

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Foods to eat

High Protein Sources: Include lean meats, fish, eggs, and dairy products to support muscle repair and growth.
Complex Carbohydrates: Opt for oats, quinoa, and whole grains to provide sustained energy for intense workouts.
Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil to support overall health and hormone production.
Vegetables and Fruits: Consume a variety of vegetables and fruits for vitamins, minerals, and fiber to aid digestion and nutrient absorption.
Hydration: Ensure adequate fluid intake, especially water, to maintain hydration during heavy training sessions.

✅Tip

Rotate your protein sources daily to include chicken, fish, and plant-based proteins for a well-rounded nutrient intake.

Foods not to eat

Processed Foods and Sugars: Avoid high-sugar foods and heavily processed foods that offer little nutritional value and may lead to fat gain.
Excessive Alcohol: Limit alcohol consumption as it can interfere with muscle recovery and hydration levels.
Deep Fried and Fatty Foods: Minimize intake of fried foods and those high in unhealthy fats that can affect heart health and body composition.

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Main benefits

Switching to a 7-day meal plan for bodybuilders offers some significant benefits. Firstly, it ensures you get an adequate amount of protein daily, which is crucial for muscle repair and growth. The plan also incorporates a variety of whole foods that provide essential vitamins and minerals, supporting overall health and performance. Additionally, structured meal timing helps maintain energy levels throughout the day, improving workout performance. Lastly, having a clear meal plan can reduce stress and decision fatigue, allowing you to focus more on your training.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

A 7-day meal plan for bodybuilders can be budget-friendly by focusing on affordable protein sources like eggs, chicken, and legumes. Buying these items in bulk and prepping meals in advance can save both money and time. Incorporating complex carbs like oats and sweet potatoes, which are inexpensive and provide sustained energy, is essential. Using frozen vegetables can reduce costs while still providing necessary nutrients. Making your own protein bars or shakes at home can be much cheaper than purchasing pre-made versions.

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Extra tips

Here are some high-protein snacks for bodybuilders:

Greek yogurt with honey and granola
Banana with peanut butter
Trail mix with nuts and dried fruit
Whole grain crackers with cheese
Smoothie with spinach, berries, and protein powder
Apple slices with almond butter
Boiled eggs with a dash of salt and pepper

For bodybuilders, drink options include protein shakes made with whey or plant-based protein powder, smoothies made with fruits, yogurt, and protein powder, and water with a splash of lemon or cucumber for hydration. Green tea can provide antioxidants, and milk or fortified plant-based alternatives can supply necessary calcium and protein. Avoid sugary drinks and focus on nutrient-rich options.

For bodybuilders, focus on high-protein, nutrient-dense foods. Choose lean proteins like chicken, fish, eggs, and tofu, seasoned with herbs and spices. Include a variety of vegetables such as spinach, bell peppers, and sweet potatoes for essential vitamins and minerals. Add whole grains like quinoa, brown rice, and oats for fiber and sustained energy. Incorporate healthy fats from avocados, nuts, and seeds. Finish with a serving of fresh fruit like bananas or berries to add natural sweetness and additional nutrients. This approach supports muscle growth and recovery.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with whey protein, strawberries, and chia seeds
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Salmon fillet with sweet potato mash and sautéed spinach
Snack:Greek yogurt with blueberries and almonds

Day 2

Breakfast:Scrambled eggs with spinach, bell peppers, and whole grain bread
Lunch:Turkey breast wraps with avocado, carrots, and kale in a whole grain bread
Dinner:Lean beef steak with brown rice and grilled asparagus
Snack:Cottage cheese with sliced banana and walnuts

Day 3

Breakfast:Smoothie with banana, whey protein powder, peanut butter, and oats
Lunch:Tuna salad with spinach and kale, avocado, and olive oil dressing
Dinner:Grilled chicken breast with quinoa and roasted bell peppers
Snack:Hard-boiled eggs and carrots

Day 4

Breakfast:Greek yogurt with mixed berries and chia seeds
Lunch:Salmon fillet with sweet potatoes and steamed kale
Dinner:Lean beef stir-fry with broccoli, carrots, and brown rice
Snack:Cottage cheese with sliced apples and almonds

Day 5

Breakfast:Omelette with turkey breast, tomatoes, and avocado
Lunch:Chickpea and edamame salad with tomatoes, bell peppers, and olive oil
Dinner:Grilled salmon with quinoa and asparagus
Snack:Banana with peanut butter

Day 6

Breakfast:Cottage cheese with sliced peaches and walnuts
Lunch:Grilled chicken salad with spinach, avocado, and olive oil
Dinner:Tuna steaks with brown rice and roasted carrots
Snack:Greek yogurt with almonds and honey

Day 7

Breakfast:Protein pancakes made with oats, whey protein, and topped with blueberries
Lunch:Beef and broccoli stir-fry with brown rice
Dinner:Turkey breast with sweet potato fries and steamed kale
Snack:Smoothie with strawberries, Greek yogurt, and chia seeds

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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