How Sample Meals will effect Changes on the Life of a bodybuilder? … On this page, we will guide you better in choosing your day to day Sample Meals on the go.

Sample Meals Plan for a Bodybuilder

Choosing the right way to eat to build muscle can be a little overwhelming. But once you start eating the way you need to, it will become second nature to you. Following is a list of good foods for you to eat in each of the categories you need to concentrate on:

List of Sample Meals


Do you Know what? how simple a Meal is can determine the function which it will take in your body. Hear me right;


White meat chicken or turkey
Canned tuna
Canned salmon
Fresh Fish
Red meat like steak or roast

Complex Carbohydrates

Yams, Sweet potatoes, Acorn squash


All water based types.
Lettuce, Cabbage, Spinach
Bok Choy, Leeks

Green Beans
Broccoli, Cauliflower, Radish
Zucchini Squash


1 Apple
1 Orange
1/2 Grapefruit
3 Small Apricots
1 Banana
1/4 Melon
1-Cup Berries, Grapes
1 mango, small papaya


1 yogurt
1-Cup low fat cottage cheese
1-Cup non-fat milk (I use vanilla soy milk instead!)
1/2 Cup non or low-fat cheese

Wheat Products

2 slices whole wheat bread
1 bagel
2-Cups pasta
Whole wheat tortillas

Snack Foods

Rice cakes
Non-wheat cereals
Plain popcorn
Raw Vegetables
Dried Fruit

Simple Meals – Good diet

A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet which we will get to in a later section. As we’ve said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 ½ hours apart. Try out a few of these meal plans to start out with.

Meal 1

Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies) You can
also, add some chicken or lean beef if you want.

Meal 2

One cup yogurt or a protein shake

Meal 3

6 oz Chicken
Small raw vegetable salad
1 bagel

Meal 4

1 piece fruit
3-4 oz Chicken

Meal 5

6 oz fish
1 – Cup grilled veggies
1 – Cup brown rice

Meal 1

3 packs instant oatmeal
One banana

1 cup of yogurt
1 cup of cottage cheese

Meal 2

Protein shake
1 large baked potato

Meal 3

8 ounces chicken breast
2 cups pasta
1 apple
1 cup yogurt

Meal 4

1 can of tuna
1 – 2 cups broccoli

Meal 5

Protein shake
1 cup brown rice

Meal 6

8 ounces broiled fish
1 cup veggies
2 cups rice

Meal 1

Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup
onion/green pepper mix, salsa)
1 cup cottage cheese
1 cup berries

Meal 2

Protein shake
1 cup of raw veggies

Meal 3

Salmon burger on whole wheat bun (canned salmon, 1 egg white,
onions cooked in a non-stick fry pan)
1 large potato cut into strips, brushed with olive oil, and baked in the oven
until crispy
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 chunks, fried in olive oil and
seasoned with oregano, garlic salt, and basil
1 cup cooked tomatoes
2 cups pasta
A cup broccoli/cauliflower mix

Meal 6

Protein shake
1 cup melon
1 cup yogurt

Of course, these are only suggested meal plans. You can mix it up as you want to. It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time. Read More …

There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:



1 oz. meatMatchbox
3 oz. meatDeck of cards
8 oz. meatThin paperback book
3 oz. fishCheckbook
1 oz. cheeseFour dice
1 med. potatoComputer mouse
2 tbsp. peanut butterPing pong ball
1 cup pastaTennis ball
1 bagelHockey puck

Recipes are always good to have on hand, so here’s a few to try on for size.

What you need for to perfectly build your body today is here!


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