3 Sample Meal Plans For the Perfect Bodybuilding Diet

The perfect bodybuilding diet consists of 5 or 6 meals a day. This means that you should eat every 2 to 3 hours. At the end of the day, you should have had nutrients from the different food groups and bring food to build up the muscles. To help you here are some examples of meal plans you can start with. Note that you should consume daily 3 grams of carbohydrates and 1 to 1.5 grams of protein per kilogram of body weight.

Selected Food # 1

Eating 1:
Vegetable Omelette (3Protein, 1 egg, 1 cup of vegetables) You can also add some chicken or lean beef, if you want.

Menu 2:
A cup of yogurt or a protein shake

Food 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 grilled vegetables,
1 - cup brown rice

Selected Food # 2

Eating 1:
3 packs of instant oatmeal,
1 banana,
1 cup yogurt,
1 cup CottageCheese

Menu 2:
Protein Shake
1 large baked potato

Food 3:
8 ounces chicken breast,
2 cups noodles,
1 apple,
1 cup yogurt

Meal 4:
1 can of tuna,
1 to 2 cups of broccoli

Meal 5:
Protein Shake
1 cup brown rice

Menu 6:
8 ounces of broiled fish;
1 cup vegetables
2 cups rice

Selected Food # 4

Eating 1:
Breakfast Burrito (3 egg whites, scrambled 1 whole egg, 1 cup of onion / pepper mix, salsa)
1 cup cottage cheese,
1 cup berries

Menu 2:
Protein Shake
1 cup raw vegetables

Food 3:
Salmon burgers on whole wheat bread (canned salmon, 1 egg white, onion cooked in a non-stick frying pan),
Sliced 1 large potato into strips, brushed with olive oil, and baked crunchy,
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 piecesfried in olive oil and seasoned with oregano, garlic, salt and basil,
1 cup cooked tomatoes
2 cups noodles,
1 cup of broccoli-cauliflower mix

Menu 6:
Protein Shake
1 cup melon
1 cup yogurt

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

Portion / Size:
1 ounces meat = Matchbox,
3 oz. Meat = deck of cards,
8 ounces meat = ThinPaperback,
3 oz. Fish: checkbook,
1 ounces of 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 as you like. It is a good idea to plan ahead and pre-cook your meals. Keep sliced vegetables in the refrigerator, so you do not to work too hard at mealtimes.