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3 Sample Meal Plans For the Perfect Bodybuilding Diet
Perfect Physical diet Have 5 or 6 meals a day. That means you should eat every two to three hours. At the end of the day, you should get nutrients from each food group and choose Foods that build muscle. To help you, here are some sample food projects you can start with. Remember that you should consume 3 grams of carbohydrates and 1 to 1.5 grams of protein per kilogram of body weight daily.
Sample Meal Plan # 1
Food 1:
Vegetable olives (3 egg whites, 1 egg, 1 cup vegetables) You can also add chicken or lean beef if desired.
Second meal:
A cup of yogurt or a protein shake
Third meal:
6 ounces of chicken,
Small raw vegetable salad,
1 bagel
Food 4:
1 piece of fruit,
3-4 ounces of chicken
Food 5:
6 ounce fish,
1-cup grilled vegetables,
1- Brown rice
Sample Meal Plan # 2
Food 1:
3 packs of wheat flour,
Banana 1,
1 cup yogurt,
1 cup of Fulham cheese
Second meal:
Protein shake,
1 large potato
Third meal:
8 ounces of chicken breast,
2 cups pasta,
1 apple,
1 cup sour milk
Food 4:
1 can of tuna,
1-2 cups broccoli
Food 5:
Protein shake,
1 cup brown rice
Food 6:
8 ounces of boiled fish,
1 cup vegetables,
2 cups rice
Sample Meal Plan # 4
Food 1:
Breakfast burrito (3 egg whites, 1 egg, 1 whole egg, 1 cup onion / green pepper mixed with salsa)
1 cup Fulham cheese,
1 cup berries,
Second meal:
Protein shake,
1 cup raw vegetables
Third meal:
Salmon burger on whole wheat bread (canned salmon, 1 egg white, onion cooked in a non-stick frying pan)
Cut a large potato into slices, smear with olive oil and bake in the oven until fragrant.
1 garden salad drizzled with olive oil and red wine vinegar,
Food 4:
Protein shake,
1 cup sour milk
Food 5:
8 ounces chicken breast, sliced, fried in olive oil and seasoned with oregano, salt, garlic and basil,
1 cup boiled tomatoes,
2 cups pasta,
1 cup broccoli / cauliflower mix
Food 6:
Protein shake,
1 cup Melon,
1 cup sour milk
There is absolutely no need to carefully measure the proposed section. This is not real science! Eyeball your section and consider the table below:
Section / Size:
1 ounce of meat = matching box,
3 ounces of meat = cards,
8 ounces of meat = thin paper book,
3 ounces = notebook,
1 ounce of cheese = four dice,
1 drug. Potato = computer mouse,
2 tbsp. Peanut butter = ping pong nuts,
1 cup pasta = tennis,
1 bagel = Hockey puck
Of course, these are just the recommended meal plans. You can mix it as you wish. It is a good idea to plan ahead and prepare your meal in advance. Store sliced vegetables in the refrigerator so you do not have to work too hard while eating.
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