The appropriate food plan can help you gain weight, reduce weight, or simply be healthier in general! This beginner’s guide offers everything you need to get started with meal planning if you’ve never done it before!
Whether you’re trying to bulk up, lose weight, or simply stay healthy, how you workout is only one aspect of the equation. To achieve the best benefits for your body, combine your workouts with diet plans that will help you power through your toughest workouts and get you closer to your specific goals.
Some elements remain consistent whether you’re looking for a simple weight-loss diet plan or the greatest bulking foods for a muscle-building meal plan: Easy-to-digest starchy carbs and fewer fats before and after workouts will likely make your workouts feel better, promoting energy and muscular growth. But, no matter how you approach such issues, the most crucial answers to the questions “what should I eat?” and “how much should I eat?” may be found in these healthy meal plans!
Essentials for Bodybuilding Shopping List
- Protein powders, egg whites, entire eggs, white meat, white fish, and Greek yogurt are all good sources of protein.
- Brown rice, quinoa, yams, potatoes, oats, and whole-wheat pastas, cereals, and wraps are all good sources of starch.
- Tropical fruits, berries, green/fibrous veggies, and beans are examples of fruits, vegetables, and legumes.
- Olive oil, coconut oil, and nuts/seeds are some of the oils used.
It’s critical to pay attention to your body and provide it with the fuel it requires to achieve your workout objectives. When you combine healthy diet with a dynamic fitness routine, you get the best results.
Use these five nutritional pillars as a roadmap to aid you along your way:
Eat Frequently Throughout the Day: Three meals a day can help you gain muscle or reduce weight. However, for many of us, eating several small meals and healthy snacks throughout the day will help you fuel your body and keep your blood sugar levels in check as your metabolism adjusts to the training stimulus.
Limit Processed Foods: Cutting out high-calorie, low-nutrient foods from your diet and life will make it easier to keep to your meal plan. If you’re like most individuals, you’ll notice that your workouts are more enjoyable, your cravings are reduced, and you can see the results in the mirror!
Hydrate: Drink plenty of water and calorie-free beverages to maintain your body in top shape. Sugary drinks destroy your body’s defense systems, so avoid them. Do you have a sweet tooth? Branched-chain amino acid mixes with low calories can be a lifeline.
Plan Your Carbohydrate Intake: Carbs are divided into two types: starchy carbs that raise blood sugar quickly, such as rice, bread, and pasta; and non-starchy carbs, such as fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Carbohydrates that aren’t starchy should make up the majority of your diet. When it comes to building and maintaining a lean and strong body, the timing of your starchy food intake is crucial. They’re best consumed before or right after an exercise, when they can be used as fuel or to restore muscle glycogen.
Eat a lot of lean protein: Eating protein every few hours can help you gain muscle while also increasing the production of fat-burning chemicals. This is the macronutrient to measure if you only have time to measure one. While high-protein foods should always take precedence, a high-quality protein powder is a convenient and healthful method to achieve your daily protein requirements. To assist fuel your gains at night, consider whey protein in between meals and a slow-digesting casein protein smoothie or pudding.
The Beginner Bodybuilder Meal Plan
In this example, we aim for 2,500 calories, 218 grams of carbohydrates, 218 grams of protein, and 83 grams of fat.
This is a program for bodybuilders who are fresh to the sport and want to stay healthy while putting in hard work. It’s a template based on a moderately active 150-pound male, but the quantities could be adjusted to fit your size and calorie needs. It’s low in carbohydrates and high in protein, with a focus on nutrient-dense foods to boost general health.
Meal 1: Breakfast (containing some starchy carbs)
Meal 2: Snack (low-carb)
Meal 3: Lunch (low-carb)
Meal 4: Post-workout snack or shake (containing starchy carbs)
Meal 5: Dinner (containing starchy carbs)
Greek Yogurt – 1.5 cups
Raspberries – ½ cup
Granola – 1/3 cup
Eggs – 3 eggs
Meal 2 – Chocolate Cherry Smoothie
Protein Powder – 2 scoops
Coconut Milk – ¼ cup
Cherries – ¾ cup
Flaxseed – 1 tbsp
Cocoa Powder – 1 tbsp
Ice – 3-4 cubes
Water – 2-3 cups
Meal 3 – Lettuce Burger
Lettuce – 2 large leaves
Ground Beef (95% Lean) – 8 oz
Tomato – 2 slices
Red Onion – 2 slices
Ketchup – 1 tbsp
Mayonnaise – 1 tbsp
Green Beans – 3 cups
Meal 4 - Post Workout
Protein Bar or Protein Shake
Meal 5 – Shrimp & Salad with Brown Rice
Shrimp – 6 oz
Brown Rice – ¼ cup
Spinach – 4 cups
Feta Cheese – ¼ cup
Bell Pepper – ½
Extra Virgin Olive Oil – 2 tbsp
With protein drinks to aid you along the way, you can stick to any meal plan. Take one after a workout or whenever you’re looking for a low-carb, high-protein meal substitute.