Bodybuilding Meal Plan: Clean Eating for Beginners (2024)

Bodybuilding.com

August 05, 2021 • 3 min read

BodybuildingMeal Plan for Beginners| BodybuildingMeal Plan for Building Muscle | Bodybuilding Meal Plan for Losing Weight

No matter if your goal is to bulk up, lose weight, or just stay healthy, how you train is only one part of the plan. To produce the best results for your body, pair yourtraining regimenwith meal plans that power your toughest workouts and get you closer to your personal goals. 

Whether you're looking for a simple meal plan to lose weight fast orthe bestbulking foods for a muscle-building meal plan,some thingsremainconsistent:Your workouts will probably feel better with easy-digestingstarchy carbs and fewer fats before and after workouts to promote energy and muscle growth.But no matter how you approach details like this, the most important answers to"what should I eat?"and"how much should I eat?"are right here in these healthy meal plans!

BodybuildingEssentialsGroceryList

Protein:Protein powders, egg whites, whole eggs, white meat, white fish, Greek yogurt
Starches:Brown rice, quinoa, yams, potatoes, oats,andwhole-wheat pastas, bread, cereals,andwraps
Fruits/vegetables/legumes:Tropical fruits,berries,green/fibrous vegetables, beans
Oils:Olive oil, coconut oil, nuts/seeds

5 Pillars ofBodybuildingNutrition

It's important to listen to your body and give it the fuel it needs to meet your workout goals. Healthy eating produces the best results when you've synched it up with a dynamic workout planlike the ones inBodyFit.

Use these five pillars of nutritionasguideposts to help you on your journey: 

EatThroughouttheDay:Yes, you can grow muscle or lose weight on three meals a day. But for many of us, it's more effective to use multiple small meals and healthy snacks spread throughout the dayhelp you fuel your body and keep your blood-sugar levels under controlasyour metabolismadapts to the stimulus from training.
Limit Processed Foods:Removing high-calorie, nutrient-poor foods from your diet and your life will help you stick to your meal plan.If you're like most people, you'll find your workouts feel better, your cravings will decrease, and you'll see the difference in the mirror!
Stay Hydrated:Drink water and calorie-free beverages to keep your body at peak performance. Avoid sugar-laden drinks that sabotage your body's defense systems. Craving sweetdrinks? Low-caloriebranched-chain amino acid blendscan be a lifesaver.
Strategize Your Carb Intake:Carbs come in two forms: starchy, faster-action options such as rice, bread,and pasta that raise the blood sugar quickly; and non-starchy carbs like fruits, vegetables,and whole grains, which are higher in fiber and raise blood sugar gradually. Non-starchy carbsshould be the backbone of your carb intake.The timing of when you eat starchy carbs is key to getting and maintaining a lean and muscular body.They’re bestbefore or immediately after your workouts, when you can use them as fuel or to replenish muscle glycogen.
Eat Plenty ofLean Protein:You can maximize muscle growth while stimulating the release of fat-burning hormonesby eating protein every few hours. If you’re only going to measure one macronutrient, make it this one!Whilehigh-proteinfoodsshould always be yourfirst priority, a quality protein powderis an easy, healthy wayto meetyour protein goals each day. Consider whey protein between meals and a slow-digesting casein proteinas a shake or puddingto help fuel your gains at night.

The Beginner Bodybuilder Meal Plan

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

This isaplan for new-to-the-system bodybuilders who want to stay healthy andpower tough workouts.It is a template based on amoderately active150-poundmale, butcould be bumped upor down in quantity to match your size and how many calories you need.It's low in carbs and very high in protein, while emphasizingnutrient-rich foods to improveoverallhealth.