Part Iii: A Simple Daily Meal Plan For Beginner Bodybuilders

Discussion in 'Diet & Nutrition' started by Jayne Scott, Jan 16, 2022.

  1. Jayne Scott

    Jayne Scott Full Member

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    As a beginner your main goal at the start of your bodybuilding career should be to keep yourself healthy while adjusting to a rigorous workout regimen.


    To this end, you need to complement your training with a nutrient-rich daily meal plan that will help you achieve your respective bodybuilding goals.


    The meal plan below is low in carbs, but rich in protein. It is designed to target approximately:

    • 2,500 calories,

    • 218 g of carbs,

    • 218 g of protein, and

    • 83 g of fat.

    Note that this daily meal plan template is for persons weighing about 150 Ib or 68 kg. However, you can either increase or reduce the quantity of food you consume (as per the meal plan) depending on your respective body weight.


    So let's start shall we!?!


    Daily Meal Plan Template Summary:


    Breakfast - 1st meal of the day (consists of starchy carbs),


    Healthy Snack - 2nd meal of the day (consists of low-carb foods),


    Lunch - 3rd meal of the day (also consists of low-carb foods),


    Post-workout shake or snack - 4th meal of the day (consists of starchy carbs),


    Dinner - 5th meal of the day (should consist of starchy carbs).


    #1. Breakfast:


    • Omega-3 Eggs: 3,

    • Granola: ⅓ cup,

    • Raspberries: ½ cup,

    • Greek Yogurt: 1 ½ cups.

    #2. Healthy Snack:


    You can try out a double chocolate cherry smoothie.


    Recipe:

    • Protein powder: two scoops,

    • Cocoa powder: 1 tbsp,

    • Coconut milk: ¼ cup,

    • Flaxseeds: 1 tbsp,

    • Cherries: ¾ cup,

    • Ice cubes: 3 to 4 ice cubes,

    • Water: 2 to 3 cups.

    #3. Lunch:


    A Bibb Lettuce Burger may suffice.


    Recipe:

    • Lettuce: two leaves,

    • 95% Lean Ground Beef: 8 oz.

    • Green Beans: 3 cups,

    • Red Onion: 2 slices,

    • Tomato: 2 slices,

    • Mayonnaise: 1 tbsp,

    • Ketchup: 1 tbsp.

    #4. Post-workout:


    You can consume one protein bar snack or a protein shake of your choice.


    #5. Dinner:


    Try out brown rice with spinach and shrimp salad.


    Recipe:

    • Brown rice: ¼ cup,

    • Spinach: 4 cups,

    • Shrimp: 6 oz.

    • Extra Virgin Olive Oil: 2 tbsp,

    • Red Bell Pepper: ½,

    • Feta Cheese: ¼ cup.

    So that's that! Remember that good nutrition should be an essential part of your training to help build strength and stamina, aid muscle development, and support post-workout recovery.
     
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    Mersey Muscle likes this.
  2. Greedy Ben

    Greedy Ben Top Contributor

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    A protein bar or a shake isn't going go cut it post workout, this should be one of your biggest meals carbohydrate wise.
     
    #2
  3. spearman

    spearman Full Member

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    Looks like something straight out of men’s health magazine!
     
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  4. GolfDelta

    GolfDelta Competitor

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    A mens health magazine from the early 2000s!
     
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  5. Rob O’tren

    Rob O’tren Full Member

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    Mersey, Tank, Lucy liked it:rofl:
     
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  6. AnimalLifter

    AnimalLifter Full Member

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    Your a copper or a vegan
     
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    Rob O’tren and GolfDelta like this.