7-Day Bodybuilding Meal Plan: Recipes & Prep (2024)

Nutrition is a key planner when working out to build muscle. But figuring out what to eat and when is sometimes overwhelming, especially if your busy schedule leaves little time for pre-planning. Having a ready-made bodybuilding meal plan is a good place to start when you have big health goals, but little time to plan your nutrition. Or, even know where to start.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important on a Bodybuilding Meal Plan

Bodybuilding is a form of exercise that involves the use of weight-resistance exercises to increase muscle mass. Following a specific workout plan is key for bodybuilding. However, you also need to eat in a specific way in order to build muscle.

When creating a bodybuilding meal plan the first thing you need to determine is your daily calorie needs. In order to build muscle, you need to eat more calories than your body burns.

According to a 2019 review published in Sports, when eating to build muscle you need to increase your maintenance calorie intake (number of calories you need to maintain your current weight) by 10 to 20%. So, if you need 2,400 calories to maintain your weight, then you need 2,640 to 2,800 calories to build muscle.

Consuming an adequate amount of protein is also vital for bodybuilding. According to the review in Sports, you need 1.6 to 2.2 grams of protein per kilogram (kg) of body weight. A 180-pound person (81.8 kg) following a bodybuilding meal plan needs 130 to 180 grams of protein a day.

The rest of the calories should come from fat and carbohydrates. It’s recommended that you get 0.5 to 1.5 grams of fat per kilogram of body weight and 3 grams or more of carbohydrates per kilogram of body weight. A 180-pound person needs 40 to 121 grams of fat and 245 grams or more from carbohydrates to meet daily calorie needs.

Though there are no set guidelines for meal frequency or timing, most bodybuilders consume six or more meals a day, aiming for a minimum of 20 grams of protein at each meal.

7-Day Sample Menu

This 7-day bodybuilding meal plan is designed for a person who needs about 2,800 to 3,000 calories per day. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with your healthcare provider to assess and plan for your dietary needs more accurately.

The bodybuilding meal plan includes three meals and three snacks that contain an adequate amount of protein and a healthy balance of carbohydrates and fat. The purpose of this meal plan is to serve as a guide, so it’s OK to swap out foods that better fit your food preferences, tastes, or budget.

However, when exchanging one food for another try to keep the foods similar so you get the nutrition your body needs. For example, you can exchange grilled chicken with lean grilled sirloin steak. But swapping out grilled chicken for fried chicken may add extra fat, calories, and sodium to your meal.

Day 1

Breakfast

• Greek omelet (3 large eggs, 1/4 cup chopped tomatoes, 2 tablespoons chopped black olives, 1/4 cup feta cheese, 1 teaspoon olive oil)
• One 100% whole-wheat English muffin toasted and topped with 1/4 of an avocado and 2 teaspoons of whole hemp seeds
• 1 medium banana

Macronutrients: approximately 697 calories, 35 grams of protein, 64 grams of carbohydrates, and 37 grams of fat

Snack

• 1 cup low-fat cottage cheese
• 1 cup cubed cantaloupe

Macronutrients: approximately 401 calories, 29 grams of protein, 52 grams of carbohydrates, and 10 grams of fat

Lunch

• Chicken burrito (3 ounces white meat chicken shredded, 1/4 cup sliced red and green peppers, 1/4 cup low-sodium canned black beans, 1/4 cup shredded Monterey jack cheese, 2 teaspoons honey dijon, rolled in a 10-inch 100% whole wheat tortilla)
• 1 medium apple

Macronutrients: approximately 719 calories, 39 grams of protein, 81 grams of carbohydrates, and 28 grams of fat

Snack

• 1 cup cooked edamame shelled and tossed with 1/2 teaspoon sesame oil and 2 teaspoons sesame seeds

Macronutrients: approximately 238 calories, 19 grams of protein, 15 grams of carbohydrates, and 13 grams of fat.

Dinner

• 6 ounce grilled salmon steak seasoned with salt, pepper, and lemon juice
• 1 medium baked sweet potato topped with 2 tablespoons plain low-fat Greek yogurt and two walnut halves chopped
• 1 cup grilled broccoli rabe seasoned with 1 teaspoon of olive oil and salt and pepper to taste

Macronutrients: approximately 583 calories, 45 grams of protein, 26 grams of carbohydrates, and 33 grams of fat

Snack

• Turkey roll-ups (three 1-ounce slices of low-sodium deli turkey, 3 outer romaine lettuce leaves, 3 teaspoons of spicy mustard)

Macronutrients: approximately 184 calories, 26 grams of protein, 4 grams of carbohydrates, and 7 grams of fat

Daily totals: approximately 2,823 calories, 193 grams of protein, 242 grams of carbohydrates, and 127 grams of fat

Day 2

Breakfast

• Fruit and nut oatmeal (3/4 cup regular whole oats, 1 1/2 cups low-fat milk, 2 tablespoons of hemp hearts, 2 tablespoons unsalted slivered almonds, 1/4 cup chopped green apple without the skin, dash of cinnamon)

Macronutrients: approximately 640 calories, 31 grams of protein, 70 grams of carbohydrates, and 29 grams of fat

Snack

• Berry tofu smoothie (blend together 3/4 cup silken tofu, 1 medium banana, 1 cup unsweetened soy milk, 1 cup blueberries, ice)

Macronutrients: approximately 443 calories, 28 grams of protein, 59 grams of carbohydrates, and 15 grams of fat

Lunch

• Salmon taco bowl (in a serving bowl add 4 ounces grilled salmon, 1/2 cup cooked quinoa, 1/2 cup grilled red and green peppers, 1/2 cup shredded red cabbage, 1/4 cup low-sodium canned black beans, 1/4 cup cooked corn kernels, 1/4 of an avocado, 1 tablespoon unsalted shelled sunflower seeds, and 2 tablespoons lime vinaigrette)
• Two 4-inch corn tortillas, warmed

Macronutrients: approximately 697 calories, 40 grams of protein, 74 grams of carbohydrates, and 28 grams of fat

Snack

• One 7-ounce container of plain low-fat Greek yogurt
• 1 cup sliced strawberries
• 1/4 cup chopped walnuts

Macronutrients: approximately 226 calories, 22 grams of protein, 21 grams of carbohydrates, and 7 grams of fat

Dinner

• 4 ounce hamburger made from 93% lean ground beef served on a 100% whole-wheat hamburger bun and topped with 1 ounce slice of Swiss cheese, sliced red onion, lettuce leaf, tomato, 1/4 of an avocado mashed, and 1 teaspoon honey mustard
• 1 cup roasted red potatoes
• 2 cups mixed greens, 1/2 cup sliced cucumbers, 1/4 cup shredded carrots, and 1 tablespoon balsamic vinaigrette dressing

Macronutrients: approximately 614 calories, 41 grams of protein, 43 grams of carbohydrates, and 32 grams of fat

Snack

• 2 large hard-boiled eggs
• 1 medium orange

Macronutrients: approximately 218 calories, 14 grams of protein, 20 grams of carbohydrates, and 10 grams of fat

Daily Totals: approximately 2,839 calories, 177 grams of protein, 286 grams of carbohydrates, and 120 grams of fat

Day 3

Breakfast

• Make ahead chia pudding (In a sealable container combine 4 tablespoons chia seeds, 1 cup low-fat milk, 1 tablespoon almond butter, 1/2 medium banana mashed, 1/4 teaspoon vanilla extract, dash of cinnamon. Refrigerate overnight)
• One slice 100% whole-wheat toast with 1 tablespoon peanut butter

Macronutrients: approximately 661 calories, 28 grams of protein, 66 grams of carbohydrates, and 35 grams of fat

Snack

• Two low-moisture part skim mozzarella cheese sticks
• 1 medium pear
• 22 unsalted roasted almonds

Macronutrients: approximately 441 calories, 19 grams of protein, 34 grams of carbohydrates, and 28 grams of fat

Lunch

• Tuna wrap (Combine 5-ounce can of water-packed tuna drained and mixed with 1/2 stalk of celery chopped, 2 tablespoons diced red peppers, 2 tablespoons diced red onion, 1/3 cup plain low-fat Greek yogurt. Spread tuna in a 10-inch 100% whole-wheat tortilla and top with 1/4 cup fresh spinach. Roll the filled tortilla and cut in quarters)
• Watermelon salad (1 cup diced watermelon, 1/4 cup crumbled feta cheese, 1/2 cup chopped cucumbers, 1 teaspoon olive oil, and 1 teaspoon lime juice)

Macronutrients: approximately 605 calories, 60 grams of protein, 41 grams of carbohydrates, and 22 grams of fat

Snack

• High-protein coffee drink (Blend 1/2 cup cold coffee, 1 cup low-fat milk, 1 scoop unsweetened protein powder, 1 tablespoon peanut butter, 1/4 teaspoon vanilla extract, and ice)

Macronutrients: approximately 314 calories, 37 grams of protein, 18 grams of carbohydrates, and 10 grams of fat

Dinner

• 6 ounces roasted white meat chicken
• 1 cup roasted potatoes
• 1 cup roasted Brussels sprouts

Macronutrients: approximately 650 calories, 47 grams of protein, 34 grams of carbohydrates, and 36 grams of fat

Snack

• 1 1/2 cups 100% whole-grain unsweetened ready-to-eat cereal
• 1 cup low-fat milk

Macronutrients: approximately 260 calories, 13 grams of protein, 43 grams of carbohydrates, and 5 grams of fat

Daily Totals: approximately 3,033 calories, 202 grams of protein, 249 grams of carbohydrates, and 139 grams of fat

Day 4

Breakfast

• Scrambled eggs (combine two whole eggs with three egg whites and 1 teaspoon of low-fat milk and scramble in 1 teaspoon of vegetable oil)
• One 100% whole-wheat English muffin topped with 1 tablespoon almond butter
• 1 medium orange

Macronutrients: approximately 544 calories, 34 grams of protein, 51 grams of carbohydrates, and 25 grams of fat

Snack

• One 7-ounce container plain low-fat Greek yogurt
• 1 medium banana sliced
• 2 tablespoons whole flaxseeds

Macronutrients: approximately 361 calories, 25 grams of protein, 41 grams of carbohydrates, and 12 grams of fat

Lunch

• Portabello mushroom stuffed with chopped chicken and sun-dried tomatoes (Combine 6 ounces of chopped white meat chicken with 2 tablespoons of sun-dried tomatoes packed in oil. Divide chicken and tomatoes between two portobello mushroom caps and top each mushroom with 1/4 cup shredded part-skim mozzarella cheese)
• Grape tomato and avocado salad (five grape tomatoes sliced, 1/4 of an avocado chopped, 1 cup mixed greens, 2 tablespoons pine nuts, 1 teaspoon of olive oil, and 1 tablespoon balsamic vinegar)

Macronutrients: approximately 793 calories, 60 grams of protein, 21 grams of carbohydrates, and 53 grams of fat

Snack

• 1/2 cup hummus
• One 6-inch 100% whole wheat pita
• 1/2 cup carrot sticks

Macronutrients: approximately 375 calories, 16 grams of protein, 55 grams of carbohydrates, and 13 grams of fat

Dinner

• 12 large grilled shrimp seasoned with 2 teaspoons olive oil, 1 tablespoon lemon juice, salt, and pepper
• 1 cup steamed brown rice
• 2 cups mixed greens with 1/4 cup grated carrots, 1/4 cup sliced cucumbers, 1/4 cup sliced radishes, 2 tablespoons unsalted slivered almonds, and 1 tablespoon raspberry vinaigrette

Macronutrients: approximately 528 calories, 24 grams of protein, 60 grams of carbohydrates, and 22 grams of fat

Snack

• 1 cup low-fat cottage cheese
• 1 cup fresh raspberries
• 1 tablespoon hemp hearts

Macronutrients: approximately 332 calories, 29 grams of protein, 23 grams of carbohydrates, and 15 grams of fat

Daily Totals: approximately 2,934 calories, 188 grams of protein, 249 grams of carbohydrates, and 140 grams of fat

Day 5

Breakfast

• Peanut butter banana sandwich (1 medium banana cut in slices, 2 tablespoons peanut butter, 1 tablespoon whole flaxseeds, two slices 100% whole-wheat bread)

Macronutrients: approximately 564 calories, 20 grams of protein, 68 grams of carbohydrates, and 26 grams of fat

Snack

• 1 cup low-fat plain Greek yogurt
• 1 cup sliced strawberries
• 1/4 cup 100% whole-grain granola cereal
• 1 tablespoon chia seeds

Macronutrients: approximately 426 calories, 30 grams of protein, 43 grams of carbohydrates, and 26 grams of fat

Lunch

• 2 cups turkey chili with beans
• Eight 100% whole wheat crackers
• 2 cups chopped kale topped with 2 tablespoons craisins, four pecans chopped, and 1 tablespoon balsamic vinaigrette

Macronutrients: approximately 822 calories, 53 grams of chili, 100 grams of carbohydrates, and 29 grams of fat

Snack

• 3 ounces lean low-sodium deli roast beef
• 1 teaspoon horseradish or mustard
• Three outer romaine lettuce leaves
• 1 medium pear

Macronutrients: approximately 234 calories, 18 grams of protein, 31 grams of carbohydrates, and 6 grams of fat

Dinner

• 4 ounces of roasted pork loin
• 1/2 cup all-natural unsweetened applesauce
• 1 medium baked sweet potato with 2 tablespoons plain low-fat Greek yogurt
• 1 cup green beans sauteed in 1 teaspoon of olive oil

Macronutrients: approximately 470 calories, 38 grams of protein, 48 grams of carbohydrates, and 15 grams of fat

Snack

• 2 large hard-boiled eggs
• 22 unsalted roasted almonds
• 1 cup cubed watermelon

Macronutrients: approximately 358 calories, 19 grams of protein, 18 grams of carbohydrates, and 25 grams of fat

Daily Totals: approximately 2,875 calories, 177 grams of protein, 309 grams of carbohydrates, and 117 grams of fat

Day 6

Breakfast

• 1 1/2 cups 100% whole-grain unsweetened ready-to-eat cereal
• 2 cups low-fat milk
• 1 medium banana

Macronutrients: approximately 468 calories, 23 grams of protein, 82 grams of carbohydrates, and 8 grams of fat

Snack

• Two low-moisture part-skim mozzarella cheese sticks
• Eight 100% whole-grain crackers

Macronutrients: approximately 330 calories, 17 grams of protein, 27 grams of carbohydrates, and 18 grams of fat

Lunch

• Tofu stir fry (6 ounces firm tofu cut in cubes and sauteed in 1 tablespoon vegetable oil seasoned with 1 teaspoon ginger, 1/2 teaspoon minced garlic, and 1 tablespoon low-sodium tamari sauce. Then add 1 cup broccoli florets, 1/2 cup bok choy, 1/2 cup julienne carrots, and 2 teaspoons roasted sesame seeds and saute until vegetables are cooked through)
• 1 cup 100% whole grain cooked udon noodles
• 1 medium apple

Macronutrients: approximately 699 calories, 33 grams of protein, 91 grams of carbohydrates, and 27 grams of fat

Snack

• Green smoothie (blend together 1 cup low-fat milk, 1 cup chopped spinach, 1 medium banana, 2 tablespoons almond butter, and ice)

Macronutrients: approximately 393 calories, 21 grams of protein, 38 grams of carbohydrates, and 21 grams of fat

Dinner

• Pasta primavera (2 cups cooked 100% whole-wheat penne pasta mixed with 4 ounces grilled chicken breast chopped, 1/4 cup cooked cauliflower, 1/4 cup cooked cooked green beans, 1/4 cup roasted red peppers, 1/4 cup low-sodium canned cannellini beans, 1/2 cup marinara sauce)

Macronutrients: approximately 754 calories, 49 grams of protein, 97 grams of carbohydrates, and 21 grams of fat

Snack

• 3 ounces canned tuna packed in water mixed with 1 tablespoon plain low-fat greek yogurt
• 1 cup red grapes
• Four 100% whole-wheat crackers

Macronutrients: approximately 309 calories, 26 grams of protein, 41 grams of carbohydrates, and 6 grams of fat

Daily Totals: approximately 2,952 calories, 168 grams of protein, 378 grams of carbohydrates, and 101 grams of fat

Day 7

Breakfast

• Overnight oats (In a sealable container mix 3/4 cup regular dry rolled oats, 1 cup low-fat milk, four walnut halves chopped, 1/2 cup blueberries, and 2 tablespoons hemp hearts cover and refrigerate overnight)

Macronutrients: approximately 539 calories, 24 grams of protein, 67 grams of carbohydrates, and 22 grams of fat

Snack

• One serving white bean dip (1/2 cup low-sodium canned cannellini beans blended with 2 teaspoons olive oil, 1 tablespoon pine nuts, 1 teaspoon lemon juice, 1/2 teaspoon minced garlic, salt, and pepper)
• One 100% whole-grain 6-inch pita bread toasted

Macronutrients: approximately 430 calories, 16 grams of protein, 60 grams of carbohydrates, and 16 grams of fat

Lunch

• 4 ounces broiled salmon
• 1 1/2 cups cooked quinoa
• 1 cup roasted red peppers, summer squash, and eggplant

Macronutrients: approximately 717 calories, 40 grams of protein, 82 grams of carbohydrates, and 26 grams of fat

Snack

• 1 cup low-fat cottage cheese
• 1 cup unsweetened pineapple chunks packed in its own juice

Macronutrients: approximately 296 calories, 25 grams of protein, 29 grams of carbohydrates, and 10 grams of fat

Dinner

• Whole-grain bean salad (1 cup cooked farro mixed with 3/4 cup chickpeas, 1/2 cup chopped tomatoes, 1/2 cup sliced cucumbers, 1/2 cup cooked green beans, 2 tablespoons sunflower seeds, 1 tablespoon olive, and 1 tablespoon apple cider vinegar)

Macronutrients: approximately 773 calories, 30 grams of protein, 112 grams of carbohydrates, and 27 grams of fat

Snack

• Turkey roll-ups (three 1-ounce slices of low-sodium deli turkey, 3 outer green leaf lettuce leaves, 1/4 cup grated carrots, 3 teaspoons of honey mustard)

Macronutrients: approximately 250 calories, 25 grams of protein, 8 grams of carbohydrates, and 13 grams of fat

Daily Totals: approximately 3,005 calories, 160 grams of protein, 358 grams of carbohydrates, and 113 grams of fat

A Word From Verywell

A balanced bodybuilding meal plan can help you reach your fitness goals. Your plan should include an adequate amount of calories and protein and a variety of nutrient-rich foods from all the food groups.

If you’re having a hard time figuring out what to eat, speak with a healthcare provider, such as a registered dietitian. No single meal plan or eating style works for all and you may find a personalized plan that fits your tastes and lifestyle easier to follow.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.