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Full Bodybuilding Diet Menu For One Week
7 Days Worth Of Meals To Help You
Structure
Your Bodybuilding Diet & Nutrition Plan
By Kostas Marangopoulos, M.Sc., CPT
Following is a pretty solid 7-day bodybuilding diet menu, with
minimal use of supplements, that will help you gain muscle, strength and
have all the energy you need in the gym. Depending on your body weight,
calories should be adjusted. Always consult a licensed professional
before starting any kind of nutrition plan. Enjoy!
| Monday |
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Tuesday |
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Meal 1
1 Whole Wheat Bagel, Toasted
6 egg whites
1 cup skim milk
1 Orange
Meal 2
2 scoops whey protein
1 cup quaker oats
Meal 3
6oz tuna in water
6oz yams
Green salad, olive oil
Meal 4
6oz chicken breast
1 cup brown rice (cooked)
Meal 5
5oz lean sirloin steak
Medium baked potato
Green salad
Meal 6
2 scoops whey protein
1 tablespoon natural peanut butter
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Meal 1
2/3 cup barley flakes
6 egg whites
1 cup skim milk
Meal 2
2 scoops whey protein
1 apple, 1 orange
Meal 3
5oz turkey breast (grilled)
1 cup brown rice (cooked)
Green salad, olive oil
Meal 4
5oz cottage cheese
1 whole wheat pita
Meal 5
5oz salmon (grilled)
1 medium yam
Green salad
Meal 6
6 egg whites, 1 yolk
2 slices whole wheat toast |
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Wednesday |
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Thursday |
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Meal 1
1 cup shredded wheat cereal
1 cup skim milk
6 egg whites
1 grapefruit
Meal 2
2 scoops whey protein
1 cup Quaker oats
(old fashioned oats, not instant)
Meal 3
6oz tuna in water
3oz whole wheat pasta
1 cup steamed vegetables
Meal 4
5oz turkey burger
1 whole wheat bun
Tomato, lettuce
Meal 5
5oz stir fried chicken
1cup basmati rice
Steamed oriental vegetables (frozen)
Meal 6
2 scoops whey protein
1 tablespoon natural peanut butter
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Meal 1
1/4 cup (uncooked) cream of rice
1 cup skim milk
6 egg whites
1 banana
Meal 2
6oz tuna in water
2 slices whole wheat bread
1 tbsl olive oil, tomato, lettuce
Meal 3
6oz chicken breast
1/2 cup lentils (cooked)
Green salad
Meal 4
2 scoops whey protein
1 banana
1 orange
Meal 5
5oz swordfish
1cup wild rice (cooked)
Tomato & cucumber salad
Meal 6
6 hard boiled egg whites, 1 yolk
1 tbsp olive oil, 1 tomato
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| Friday |
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Saturday |
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Meal 1
1 cup oatmeal
1 cup skim milk
6 egg whites
1 yolk
Meal 2
3oz grilled turkey
2 slices whole wheat bread
Tomato, lettuce, low fat mayo
Meal 3
6oz chicken breast
1 cup brown rice
Green salad
Meal 4
2 scoops whey protein
1 cup oatmeal
Meal 5
5oz ground beef 95% fat free
1 medium yam
Steamed vegetables
Meal 6
5oz cottage cheese
1 serving Greek yogurt 0%
Half apple
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Meal 1
6 egg white, 1 yolk omelet, with tomatoes,
bell peppers & fat free American cheese
1 baked potato lightly fried with Pam.
1 grapefruit
Meal 2
2 scoops whey protein
1 banana
1 pear
Meal 3
6oz tuna in water
1 cup basmati rice
1 tbsp olive oil
Meal 4
6oz chicken breast
3oz whole wheat pasta
Meal 5
5oz cod fillet
3oz white beans
Green salad with olive oil
Meal 6
6 hard boiled egg whites, 1 yolk
1 tbsp olive oil, 1 tomato
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Sunday |
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Meal 1
1 cup Quaker oatmeal
2 scoops whey protein
1 orange
Meal 2
3oz chicken breast
1 whole wheat tortilla
2 tbsp salsa
Meal 3
6oz tuna in water
1 sweet potato
Green salad, 1 tbsp olive oil
Meal 4
2 scoops whey protein
1 banana
1 orange
Meal 5
"FREE Meal"
2-3 slices pizza with extra chicken
Meal 6
3oz cottage cheese
1 slice whole wheat toast
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For more information on how to
structure your weekly bodybuilding diet plan, make sure to check
out our simple
bodybuilding diet tips article.
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