2612568276918. The Basics of Body Building - Meal Plans: Print Out

The Basics of Body Building

The Basics of Body Building

Meal Plans: Print Out

The Basics of Body BuildingMeal Plans: Print Out – 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:


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

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
1 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 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 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
1 cup broccoli/cauliflower mix

Meal 6

Protein shake
1 cup melon
1 cup yogurt

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 mealtimes.

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:

Portion                                                           Portion Size
1 oz. meat                                                         Matchbox
3 oz. meat                                                        Deck of cards
8 oz. meat                                                        Thin paperback book
3 oz. fish                                                          Checkbook
1 oz. cheese                                                      Four dice
1 med. potato                                                  Computer mouse
2 tbsp. peanut butter                                    Ping pong ball
1 cup pasta                                                      Tennis ball
1 bagel                                                             Hockey puck

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

Regards, Coyalita

Behavioral Health Rehabilitative Specialist

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