Vegetables

Vegetables

For bodybuilders or those looking to get into bodybuilding, nutrition plays a crucial role in success and failure. Finding a consistent and understandable meal plan that caters to nutritional needs can be a real challenge for most. A suitable number of calories must be consumed daily to bring about muscle growth.

Today let’s discuss a diet plan which can become your ultimate guide for bodybuilding nutrition. 

Discussed below is a seven-day diet plan which you can use throughout both on and off-season of bodybuilding. During both, the type of foods you eat should be the same. The only difference will be the quantity, so the specific quantities for each food haven’t been prescribed.

Be sure to calculate both macro targets and calories before beginning any nutritional plan. If this is not determined, significant bodybuilding progress might be hindered. Selecting these targets will give you a greater understanding of food quantities and food types to prioritize.

Remember that this is an easy-to-follow meal plan, and therefore it can be adapted to suit dietary requirements, season, and nutritional preferences.

Day 1

Breakfast: Oatmeal with milk or water and a handful of dried fruit and assorted nuts

Snack: Boiled eggs

Lunch: Turkey or chicken with medium-sized baked potato and brown rice

Dinner: Salmon fillet with sweet chili sauce, brown pasta, and spinach

Snack: Protein banana shake

Day 2

Breakfast: Scrambled egg, avocado, and whole-grain toast

Snack: Peanut butter and apple

Lunch: Tuna with brown pasta and green salad

Dinner: Chicken stir fry with soy sauce, peppers, onion, and broccoli

Snack: Protein shake with assorted nuts

Day 3

Breakfast: Turkey or chicken sausage with egg and whole-grain toast

Snack: Greek yogurt and granola

Lunch: Whole grain wrap with lettuce, turkey or chicken and black beans

Dinner: Pork tenderloin with sweet potato and corn

Snack: Protein shake with assorted nuts

Day 4

Breakfast: Oatmeal with milk or water and a handful of dried fruit and assorted nuts

Snack: Whole grain toast with peanut butter and orange

Lunch: Chicken in tomato gravy and brown rice

Dinner: Beef sirloin with a boiled sweet potato side salad

Snack: Protein shake with berries

Day 5

Breakfast: Greek yogurt with overnight oats and berries

Snack: Cottage cheese with fresh berries

Lunch: Whole grain wraps with tandoori chicken and bell peppers with avocado

Dinner: Cod fillet with boiled quinoa peas

Snack: Protein shake with a handful of dried fruit and nuts

Day 6

Breakfast: Cod fillets with boiled potatoes and boiled green peas

Snack: Mixed pear and seeds

Lunch: Multigrain roti with chicken curry and carrot salad

Dinner: Turkey meatballs with whole wheat spaghetti and spinach

Snack: Protein shake with melon

Day 7

Breakfast: Poached eggs with whole-grain toast

Snack: Greek yogurt with a handful of fresh berries and nuts

Lunch: Beef curry with quinoa and broccoli

Dinner: Medium size baked potato, tuna, cheese, and green salad

Snack: Protein shake with grapes

To Sum It Up

Bodybuilding needs a large degree of commitment in terms of both training and nutrition. Those who can be consistent in exercise and nutrition will make the greatest progress.


To optimize the rate of change, bodybuilders must consume a range of nutrient-dense foods to fulfill their calorie and macro-nutrient requirements  Foods that can be detrimental, such as processed foods and alcohol, should be restricted as far as possible for dedicated bodybuilders.