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Bodybuilding Meal Guide in 30 Minutes or Less



Bodybuilding Meal Guide in 30 Minutes or Less

Eating right and staying on top of making sure you’re getting in the right nutrition with a hectic lifestyle is difficult for anyone, let alone a bodybuilder. Bodybuilders see food differently than everyone else as food and nutrition are a necessity to fueling workouts and fueling muscle production. All of this muscle and body fueling can start to feel like a full-time job and who has that kind of time between gym commitments and a work week?

So we’ve taken it upon ourselves to break down food groups you need, why you need them, meal plans and grocery lists to help you stay on top of eating right and keeping the time you spend on food to an absolute minimum. A note on this food guide:

Following this guide to the letter will not be to your benefit if you are on a budget. The ingredients and food types listed here are of top quality to use as a guide but are not a necessity. Make swaps for lower cost items as it best suits your needs.

Each sample eating plan will give you 5 examples of meals, one for each time of the day and then be followed by a corresponding shopping list.

Must Read: 4 Meals with Most Protein to Take If You are Body Builder

Under each meal type you’ll see two options:

Option 1: is the overall healthy eating plan to support a daily and light bodybuilding lifestyle, you should always start with this eating plan.

Option 2: Move on to Option 2 when you’re ready to kick it into high gear, these foods will be heavier to support lots of workout time and recovery.

-          Breakfast: Starchy carbohydrates and protein. Carbohydrates to fuel your workouts and protein to feed your muscles and support recovery.

·         Option 1 Example: Eggs and Granola

(Scrambled eggs, Greek yogurt with 1/2 cup of fresh berries and 1/3 cup organic granola of your choice)

·         Option 2 Example: Scrambled eggs with cheese

(3 eggs and 2 eggs whites with shredded cheddar cheese on top, lean turkey bacon, a multigrain English muffin and 1 piece of fruit of your choice)

-          Morning Snack: Protein and energy boosters to get you ready for a workout or stave off hunger until lunchtime.

·         Option 1 Example: Protein Smoothie

(2 scoops of protein powder of your choice, 1/4 cup of non-dairy milk, 1 tablespoon of milled flaxseed, a few ice cubes and a cup or so of water for blending)

·         Option 2 Example: Protein Fruit Shake

(2 scoops of protein powder, 1 cup of fresh berries, 1 small hand full of almond or walnuts, 1 cup of non-dairy milk, a few ice cubes and a cup or so of water for blending)

-          Lunch: a Protein-packed meal to keep the muscles fueled.

·         Option 1 Example: Lean burger

(Lean ground beef or bison, onion, tomato, 1 slice of low-fat cheese if wanted, ketchup and/or mayonnaise if wanted, lettuce for the bun or low carb bread)

·         Option 2 Example: Chicken breast with chickpea salad

(Grilled chicken breast, 1 cup of chickpeas mixed with sliced tomato, diced cucumber and 1 tablespoon of light vinaigrette)

-          Afternoon Snack: This should be in the form of a protein and carbohydrate filled shake to recover after a workout.

·         Option 1 and 2 Example: A post-workout recovery drink mix of your choice.

-          Dinner: Your daily end meal should contain a very lean protein and carbohydrates.

·         Option 1 Example: Salmon with brown rice and spinach salad.

(One salmon filet that is lightly steamed with herbs of your choice to the season, ¼ cup of brown rice, 2 packed cups of spinach with bell pepper, scallions, feta cheese and 1 tablespoon of light vinaigrette dressing)

·         Option 2 Example: Pork tenderloin with quinoa salad

(5-6 oz. roasted pork tenderloin, 1/3 cup quinoa mixed with 2 tablespoons of chopped nuts- walnuts are best and a small hand full of raisins or dried cranberries.

Shopping List for Option 1:

-          Eggs

-          Greek yogurt (light isn’t necessary because regular Greek yogurt has so much protein)

-          Fresh berries of choice (blueberries, raspberries, strawberries)

-          Organic granola

-          Protein powder

-          Non-dairy milk (almond, coconut or soy)

-          Milled flax seed

-          Lean ground meat (beef or bison)

-          Onion

-          Tomato

-          Low-fat cheese slices

-          Condiment of choice

-          Lettuce or low carb bun/bread

-          Powdered recovery mix

-          Salmon or tilapia

-          Brown rice (instant brown rice bowls are quick and just as good)

-          Spinach

-          Bell pepper

-          Scallions

-          Feta cheese

-          Light vinaigrette dressing

Shopping List for Option 2:

-          Eggs

-          Shredded cheddar cheese

-          Multigrain English muffin

-          Fruit of choice (apple or banana)

-          Protein powder

-          Fresh berries of choice (blueberries, raspberries or strawberries)

-          Non-dairy milk (almond, coconut or soy)

-          Chicken breast

-          1 can of chickpeas

-          Tomato

-          Cucumber

-          Light Vinaigrette

-          Powdered recovery drink mix

-          Pork tenderloin

-          Quinoa

-          Chopped nuts of choice

-          Raisins or dried cranberries

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