Planning Your Bodybuilding Meals

Planning Your Bodybuilding Meals


Bodybuilding is a fantastic sport; not only does it require hard work, but it requires discipline. Most people would say that bodybuilding requires the most discipline, out of any sport out there. Besides working out, you need to make sure that you are getting your daily nutritional requirements.

In this article, we will talk about planning your meals, especially when you are a bodybuilder. Preparing your meals is an essential part of your success. Most people don’t prepare their meal correctly; we will teach you how you can meal prep properly. But before we show you how to plan your meals, let’s talk about the basics you will need.

Planning Your Bodybuilding Meals

The Basics

When planning your meal, you need to make sure that you have Tupperware readily available to you. Tupperware is where you are going to be storing your food. This will allow you to have your meals readily available to you when you need it.

The second thing you will need would be a food weighing scale. You need to make sure how much food is consuming throughout the day, especially when you’re a bodybuilder. Understanding the importance of your daily macro nutrients is very important, make sure you prepare and weigh your food based on your requirements.

Also, if you own a rice maker, it will make it very easy for you to prepare your food. Most bodybuilders like to eat rice as their carb source, the more convenient you can make it for yourself, the better.

Planning your meal

 Meal prep for a day

Meal Prep For A Day

There are many ways to prepare your meals, so let’s talk about them. The most common method, many bodybuilders prepare meals on a daily basis. You would weigh out all of your food and divide it into 4-6 meals into Tupperware. Besides your morning breakfast, you will have all your meals in Tupperware, ready for tomorrow. Even though this is considered to be the best option, it can get tedious.

Let’s face it, cooking meals for bodybuilders who are trying to put on muscle is hard as it is. If you can be consistent with this process, then you will have no problem growing. If you find this process difficult, there are some hacks that would make it easier for you. The first tip would be to prepare your protein and carbs in bulk. For example, you are going to be consuming chicken breast and rice as your meals.

What you can do is marinate your chicken in bulk for a couple of hours and then put four to six meals worth of chicken in the oven. The same thing goes with your rice, use a rice maker, and cook it in bulk.

After your protein and carbs have been prepared, you can put them in separate Tupperware and section them out into individual meals. For your fats, you can drizzle olive oil on top of your meals.

 Meal prep for the week

Meal Prep For The Week

Meal prepping for the week is going to be very similar. However, there are a couple of things to remember when prepping for the whole week. The first thing would be that you need to switch up your meals as much as possible, you can’t expect to eat chicken and rice for the rest of your life.

Make sure you add different sources of protein in your weekly meal prep, the same thing goes with the carbs, make sure you add sweet potato instead of rice in different meals. When prepping for the whole week, you can always put all of your protein in a large bowl and store it in the fridge. The same thing goes with your carbs, make sure you store it in a large Tupperware. You can weigh out your food every meal, or you can separate them into individual meals. Make sure you pick a method that works for you.



When you are trying to put on muscle, hitting your macros daily is essential. One of the most important things when it comes to prepping your meal is to have your snacks ready. Alongside your meal, make sure you prepare snacks so that you have food available to you all the time. Some examples of snacks would be a protein bar, protein shake with fruit, or you can even make a peanut butter sandwich. There is a high protein peanut butter you can buy, which will allow you to meet your macros.

Things to avoid

Things To Avoid

There are a couple of things you need to avoid when meal prepping, and the first thing would be to diversify your food intake. If you keep eating the same meal every day for weeks to come, you might get allergic to that specific protein source or carb. There have been many Make sure to add different protein sources and various carb sources to your meal prep. Especially as a bodybuilder.

You need to make sure that you’re digesting your food properly. The last thing you want to do is become allergic to certain foods.

The second thing would be to pick out a way of meal prepping, which you can follow consistently; for example, if preparing your meals daily works better for you, then do that. Making sure you stay consistent with your meal prepping will dictate how successful you will be as a bodybuilder.

Always have some snacks with you. If your meal goes bad or you forget to bring it with you, then your snacks will be your savior. Make sure the snacks meet your requirements in terms of macros.

Final verdict

Final Verdict

You should now have a clear idea of how to prepare your meals as a bodybuilder, as preparing your meals regularly is very important if you want to put on muscle. Working out is an important part, but it is more critical for you to be well-fed.

The last thing you want to do is fall off track, which is why we gave you two options when it comes to prepping your meals. Once you start prepping your meals regularly, you will see a big difference in your muscle growth.




22 thoughts on “Planning Your Bodybuilding Meals

  1. I remember the days of competing in bodybuilding.  My meal planning would be every Sunday where I would weigh and partition all my food for the week.  I preferred sweet potatoes as a carb source to rice.  I agree with your post that diversity is key to making the nutrition plan come together and be doable over a 12 week cycle.

    1. HI Stacy

      How long ago did you compete? I found meal planning to be a bit tedious, but you had to do it if you wanted any kind of success in bodybuilding. Thanks for sharing.  

      All the best


  2. To be honest, this. Is a very good rehearsal. I like the fact that you have made this post here. I am looking to start my body building exercises and I know that exercising without actually merging it with good meals will ruin everything. I will make sure that I use all the information here. Thanks for the help.

    1. Hi Henderson

      You’re welcome. Yes definately having a good meal plan will help you in your bodybuilding endeavors. Thanks for sharing.

      All the best


  3. This is a very good post. I have grown a love for body building. I want to try it for fin so I will be doing it for myself at home. The truth is making is a very important part and planning it might not be so easy. Your explanation is very good and I will use the information I just got here. What other foods apart from rice will be an alternative for carbs.

    1. Hi John

      I’m glad to hear you like the post. Another good source of carbs is yams. I prefer them over a baked potato and they’re better for you. Thanks for sharing.

      All the best


  4. Body building is never easy but with determination and commitment, it can only get better with time especially in terms of meal planning and dieting. This is really good and I fancy it a lot. Of a truth, I value the option of us planning our meal as fast as we can because only that can ensure that it compliments what we do. I have a clearer picture of what to do and exactly how to now. Thanks

    1. Hi Roland

      You’re welcome. Yes determination and commitment is the name of the game when it comes to bobybuilding if you want to see muscle gains. Glad my post could be of help to you. Thanks for sharing.

      All the best


  5. I love your website content because bodybuilding is my passion for almost 7 years. 

    The only food I prepare myself is breakfast. In the rest, my wife deals with everything ans she always supports me.
    In the morning I prefer egg whites combined with Greek yogurt and avocado.
    At work I always take home-cooked food: chicken breast, rice, beans, baked potatoes, turkey. I want to say that  I’m an ectomorph, and the amount of carbohydrates I need to consume is higher.
    I agree with you in diversifying the foods and types of protein we take from foods: animal or vegetable. I try to do it every day, for me is like a challenge.

    Best wishes and keep doing this fantastic work on you website!

    1. Hi Nimrodngy

      Great to meet a fellow bodybuilder. Have you competed or thinking about it? Your meal prep sounds good sounds like you have it down. I appreciate your comment abouth my site. Thank for sharing.

      All the best


  6. Hi there

    Thanks for the information about preparing meals.  I’m amazed at the amount of carbs in your examples, but I suppose with intense workouts one would burn a lot of it off.  Do you have another page with suggested ratios of carbohydrates to protein, and what about fats?

    I’ll definitely suggest your page to some of my bodybuilding friends. I think it can be a real help.

    1. Hi Sam

      You’re welcome. If you’re a bodybuilder and you follow a hight intensity workout you will need the carbs to fuel your workouts. Most athletes will try to stay in the 20% – 30% ratio for dietry fats. Thanks for commenting and sharing the post.

      All the best


  7. Hi Eric,

    i really enjoyed reading your article about planning your body building meals.Although I don’t body build, I visit the gym regularly to stay fit and more importantly for me, strong. I find the diet side difficult (not least because I have 5 children!), but I use an instantpot electric pressure cooker for my meal prep. I find it gives good results and saves me loads of time. Thanks again for an informative article. Regards, Andrew

    1. Hi Andrew 

      You’re welcome. It great you go to the gym and the qualities you mention are important. Sounds like you have your hands full. Do what works best for you. Thanks for sharing.

      All the best


  8. You are right that most people don’t prepare their meals correctly. The reason is this is not an area that motivates the body builder and often seen as a chore. Depending on one’s schedule, meal planning can be done weekly with a mid week adjustment. Sometimes plans change so you may need to adjust accordingly. You have laid out a great plan with those Tupperware’s for each meal. I would prefer to prepare them separate. This means rice separately, chicken and vegetables separately. This way you can prepare more combination and select the combination based on 1 carb + 1 or 2 protein + 1 vegetable + 1 fruit for each meal. You can prepare variety ahead of time so you can mix and match. This way you don’t end up eating the same thing all week since you prepare in “bulk.”  I usually prepare pasta and rice for carbs so you get variety.

    1. HI Stanley

      I appreciate your comment and it sounds like to me like you’ve got a great plan going. Thanks for sharing.

      All the best


  9. I am not a bodybuilder.  But I would like to introduce this article to my friends because it provides good advice how to prepare meals for bodybuilders with sufficient macro nutrients.  Workout for bodybuilding is hard and meal prep for bodybuilder is not easy.  All you need is perseverance and consistency.  You have pointed out what essentials in the process.  Because meals may not always be convenient to be carried, nutrient snacks should be prepared in hand so that you can always have nutrients and calories intake sufficiently.

    Thank you for your informative content.


  10. I have consistently lifted weights since I was a teenager.  Over the years my worked has changed, but I have tried to stay consistent with my eating.  Your suggestion of putting a bunch of meals together in tupperware is simple but smart.  I have always made one meal at a time. Are there foods or bars that promote joint health which can be eaten regularly rather than the supplements suggested for this kind of thing.  My routine has changed, rather than multiple short sets with heavy weight, I am now doing 1 set of 30 reps using as much weight as I can push for that number of reps.  I go through a cycle of 10 exercises as quickly as I can.  I have found As I get older, that diet is more important because of the need to maintain muscle that it was when I was young and building muscle.  Thanks for the practical article.

    1. Hi Anastazja

      You’re welcome. Sounds like to me you have well mapped out for yourself. Keep it up. Thanks for sharing.

      All the best


  11. Hi Eric – great tips on planning meals for body building.  Planning is so important when it comes to fulfilling a goal; especially body building.  It is hard enough to stay on track so it helps to smooth out all obstacles.  I wish there was a link for those protein bars, they look good!!
    Thanks for this opportunity!

Leave a Reply

Your email address will not be published. Required fields are marked *