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| bodybuilding diet |
Plan #1
Meal one:
Vegetable omelet (three egg whites, one whole egg, one cup veggies) You can also add some chicken or lean beef in case you need.
Meal one:
Vegetable omelet (three egg whites, one whole egg, one cup veggies) You can also add some chicken or lean beef in case you need.
bodybuilding diet
Meal two:
cup yogurt or a protein shake
Meal three:
6 oz Chicken,
Tiny raw vegetable salad,
one bagel
Meal five:
6 oz fish,
one - Cup grilled veggies,
one - Cup brown rice
Meal four:
one piece fruit,
3-4 oz Chicken
Meal one:
three packs instant oatmeal,
one banana,
one cup of yogurt,
one cup of cottage cheese
Sample Meal Plan #2
Meal three:
8 ounces chicken breast,
two cups pasta,
one apple,
one cup yogurt
Meal two:
Protein shake,
one large baked potato
Meal five:
Protein shake,
one cup brown rice
Meal four:
one can of tuna,
one - two cups broccoli
Meal 6:
8 ounces broiled fish,
one cup veggies,
two cups rice
Sample Meal Plan #4
Meal one:
Breakfast burrito (three egg whites, one whole egg scrambled, one cup onion/green pepper mix, salsa),
one cup cottage cheese,
one cup berries,
Meal two:
Protein shake,
one cup raw veggies
Meal three:
Salmon burger on whole wheat bun (canned salmon, one egg white, onions cooked in a non-stick fry pan),
one large potato cut in to strips, brushed with olive oil, & baked in oven until crispy,
one garden salad drizzled with olive oil & red wine vinegar,
Meal four:
Protein shake,
one cup yogurt
Meal five:
8 ounces chicken breast, cut in to chunks, fried in olive oil & seasoned with oregano, garlic salt, & basil,
one cup cooked tomatoes,
two cups pasta,
one cup broccoli/cauliflower mix
Meal 6:
Protein shake,
one cup melon,
one cup yogurt
Meal two:
cup yogurt or a protein shake
Meal three:
6 oz Chicken,
Tiny raw vegetable salad,
one bagel
Meal five:
6 oz fish,
one - Cup grilled veggies,
one - Cup brown rice
Meal four:
one piece fruit,
3-4 oz Chicken
Meal one:
three packs instant oatmeal,
one banana,
one cup of yogurt,
one cup of cottage cheese
Sample Meal Plan #2
Meal three:
8 ounces chicken breast,
two cups pasta,
one apple,
one cup yogurt
Meal two:
Protein shake,
one large baked potato
Meal five:
Protein shake,
one cup brown rice
Meal four:
one can of tuna,
one - two cups broccoli
Meal 6:
8 ounces broiled fish,
one cup veggies,
two cups rice
Sample Meal Plan #4
Meal one:
Breakfast burrito (three egg whites, one whole egg scrambled, one cup onion/green pepper mix, salsa),
one cup cottage cheese,
one cup berries,
Meal two:
Protein shake,
one cup raw veggies
Meal three:
Salmon burger on whole wheat bun (canned salmon, one egg white, onions cooked in a non-stick fry pan),
one large potato cut in to strips, brushed with olive oil, & baked in oven until crispy,
one garden salad drizzled with olive oil & red wine vinegar,
Meal four:
Protein shake,
one cup yogurt
Meal five:
8 ounces chicken breast, cut in to chunks, fried in olive oil & seasoned with oregano, garlic salt, & basil,
one cup cooked tomatoes,
two cups pasta,
one cup broccoli/cauliflower mix
Meal 6:
Protein shake,
one cup melon,
one cup yogurt
There is no need to measure carefully for the portions suggested. This is not an exact science! Eyeball your portions & think about the following chart:
Portion/Size:
one oz. meat = Matchbox,
three oz. meat = Deck of cards,
8 oz. meat = Narrow paperback book,
three oz. fish = Checkbook,
one oz. cheese = dice,
one med. potato = Computer mouse,
two tbsp. peanut butter = Ping pong ball,
one cup pasta = Tennis ball,
one bagel = Hockey puck
bodybuilding diet
one oz. meat = Matchbox,
three oz. meat = Deck of cards,
8 oz. meat = Narrow paperback book,
three oz. fish = Checkbook,
one oz. cheese = dice,
one med. potato = Computer mouse,
two tbsp. peanut butter = Ping pong ball,
one cup pasta = Tennis ball,
one bagel = Hockey puck
bodybuilding diet
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