This Section On Body Building Meal Plans Also Includes Many Tasty Body Building Recipes

It does not have to be difficult but the fact remains that body building meal plans seem to be the hardest area for most body builders to figure out.

But the fact is that anyone can come up with a few body building recipes very easily with just a little bit of guidance.

Everything you do in body building in general will not give you the excellent results you're after without the proper body building nutrition plan or body building recipes.

Proper nutrition is just as important as the body building programs you perform in the gym.

Beginner body builders fall under the false impression that all they have to do is eat anything and they'll grow a lot of muscle.

Of course nothing could be further from the truth.

You need to incorporate body building meal plans that are specific to your individual goals. These body building meal plans must have a proper ratio of total calories, protein, carbs & fats. And this goes for all of your body building meal plans not just one or two days a week.

Even when some do make an attempt at proper body building meal plans they forget to take into account the extra protein, carbs and fat needed in order to compensate for the calories used up during exercise session.

In addition to the macronutrients you eat (protein, carbs, fat) you must ensure you take other essential nutrients that will elevate the health aspect of your body building meal plans.

Now there are certain macronutrient combinations that work better than others. For example you will find better results if your morning meals used in your body builder meal plans combine protein, carbohydrates and little to no fat.

As with most aspects of body building you will have to make personal adjustments.

For most, a daily intake of at least 200 grams of carbohydrates must be eaten for optimum results. In addition, if you are 200 pounds or over, you should be eating at least 300 grams of protein per day spread evenly over your daily body building meal plans if you are trying to build muscle.

Some of the best protein sources that should be included in any bodybuilding meal plans include:

  • Micellar Casein (only found in some expensive protein supplements)
  • Whey
  • Regular Casein (cottage cheese)
  • Eggs
  • Lean Red Meat
  • Chicken
  • Tuna

Don't be under the false impression that your body building nutrition plan has to be plain, dull and hard to stomach. A lot of good body building meal plans can be as good as any well prepared home meal.

"8 Delicious Body Building Recipes"

Below you will find numerous body building recipes that you can include in your body building nutrition plan. These recipes will provide you with all the nutrition you need for and type of body building diets and they taste good too.

Body Building Meal Plan Recipe #1: Indonesian Chicken
(Serves 2)

Ingredients

  • 8 oz Boneless raw chicken breast, broilers or fryers
  • 1 cup chopped raw onion
  • 1/2 cup Jalapeno raw sliced
  • 5 cups raw shredded cabbage
  • 2 cups sliced raw red pepper
  • 2 cups 1% fat cows milk
  • 4 tsp cornstarch
  • 5 tsp extra virgin olive oil
  • 6 cloves raw garlic
  • 2 tsp raw ginger root
  • 1 tsp tumeric ground
  • 1 tsp Coriander leaf (dried cilantro, chinese parsley)
  • 1 tsp curry powder

Directions

In non stick saute pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes.

In a separate pan cook cabbage and red peppers in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately

Nutritional Information

  • Calories (Per Serving) - 475.5
  • Protein (g) - 39.5
  • Carbohydrates (g) - 45
  • Fat (g) - 16.5
  • Carb - Protein - Fat % Ratio: 37-33-30

Body Building Meal Plan Recipe #2: Chocolate Banana Protein Bars
(8 Bars)

Ingredients

  • 300 g raw banana
  • 1 tsp ground cinnamon
  • 2 tbsp unsweetened cocoa powder
  • 3 large chicken egg whites raw
  • 4 oz non fat milk
  • 200g 100% whole grain old fashioned oatmeal
  • 1/3 cup splenda
  • 1 tbsp Udo's choice oil blend
  • 60 g Whey Powder Chocolate flavour

Directions

Mix ingredients in a large mixing bowl. Pour into non stick cake pan.Bake at 300 for 25 minutes or until firm, leave until cooled slightly then cut to size. We have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein , so around 23g protein per bar.

If you don't want the fat replace the Udo's oil with unsweetened applesauce. It will taste just as good and still retain the moist but firm texture.

Nutritional Information

  • Calories (Per bar) : 188.32
  • Protein (g) : 11.05
  • Carbohydrates (g) : 27.94
  • Fat (g) : 4.56
  • Carb - Protein - Fat % Ratio: 57-22-21

Body Building Meal Plan Recipe #3: Cheesey Scrambled Eggs

Ingredients

  • 4 tbsp 4% (borden) cottage cheese
  • 150 grams cucumber w/peel raw
  • 4 large egg whites
  • 2 whole eggs
  • 1/8 cup of 2% natural reduced fat mozzarella cheese, shredded.
  • 30 grams raw mushroom
  • 15 grams black oilves
  • 10 grams onion, scallions
  • 1/2 tsp pepper red or cayenne
  • 1 cup raw spinach

Directions

Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red pepper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer).Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms.

Cook the eggs how you like scrambled eggs. Just before you remove the eggs, melt in the mozzarella cheese. I eat the eggs on a bed of baby spinach and sliced cucumbers.

Nutritional Information per serving

  • Calories : 356
  • Protein (g) : 38
  • Carbohydrates (g) : 12
  • Fat (g) : 16.5
  • Carb – Protein - Fat % Ratio: 44-43-21

Body Building Meal Plan Recipe #4: Fish Sandwich

Ingredients

  • 1 loose leaf of lettuce
  • 2 slices mult-grain oat bread
  • 3 0z orange roughy cooked
  • 1 slice tomato red, ripe , raw approx 1/2" thick

Directions - None.

Nutritional Information

  • Calories : 323
  • Protein (g) : 24
  • Carbohydrates (g) : 51
  • Fat (g) : 3.5
  • Carb - Protein - Fat % Ratio: 61-29-10

Body Building Meal Plan Recipe #5: Spicy Turkey Chili
(4 servings)

Ingredients

  • 6 oz boneless raw chicken breast, broilers or fryers
  • 3.5 cups Turkey Breast (HoneySuckle White)
  • 822 grams Stewed Tomatoes, Cajun, (del monte)
  • 16 oz Tomato Sauce (Hunt's)
  • 4 oz Old El paso green chilies chopped
  • 1 medium raw onion 2.5" diameter approx
  • 10.5 tbsp McCormick/Shillin, chili seasoning.

Directions

1. In large sauce pan combine all ingredients. 2. Simmer for 30 minutes 3. Remove from heat and serve hot with shredded cheese.

Nutritional Information per serving

  • Calories : 319
  • Protein (g) : 43
  • Carbohydrates (g) : 33
  • Fat (g) : 3
  • Carb - Protein - Fat % Ratio: 40-52-8

Body Building Meal Plan Recipe #6: Beef Chop Suey
(2 servings)

Ingredients

  • 6 large egg whites
  • 7 oz beef eye , fat trimmed
  • 3 cups Danish raw cabbage
  • 2.5 stripes raw celery
  • 2 cups raw mushroom, sliced or pieces
  • 1.5 cups mature soybean
  • 2 cups water chestnut , chinese canned
  • 1.5 cups chopped raw onion
  • 2 tsp olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp soy sauce
  • 1/2 cup broth bouillin canned, ready to serve , beef.

Directions

In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion.

Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot

Nutritional Information per serving

  • Calories : 471.5
  • Protein (g) : 37
  • Carbohydrates (g) : 50
  • Fat (g) : 17.6
  • Carb - Protein - Fat % Ratio: 40-29-31

Body Building Meal Plan Recipe #7: Spicy French 'Un' Fries
(4 servings)

Ingredients

  • 1 1/2 cup raw onion
  • 2 large potatoes approx 4" diameter
  • 2 servings mazola, cooking oil spray
  • 1/2 tsp fresh ground chili pepper (laurel leaf)
  • 1 tsp garlic salt (Lawry's).

Directions

Cut potatoes lengthwise (like French Fries). Preheat oven at 375 degrees. Combine garlic salt and red chili pepper (adjusting amounts to suit your taste). Arrange the potato strips in a single layer in a glass baking dish.

Coat the potatoes with the vegetable oil spray. Flip them over and spray the other side. Sprinkle with garlic salt and red pepper seasoning. Bake at 375 degrees for one hour. Note: A serving of the spay oil is a 2.5 second spray.

Nutritional Information per serving

  • Calories : 53
  • Protein (g) : 4
  • Carbohydrates (g) : 10
  • Fat (g) : 1.5
  • Carb - Protein - Fat % Ratio: 67-25-8

Body Building Meal Plan Recipe #8: Strawberry and Banana Oatmeal

Ingredients

  • 1/2 cup steel-cut oats
  • 1/3 cup oat bran
  • 3/4 cup frozen or fresh strawberries
  • 1 medium banana, sliced
  • 1.5 scoops strawberry or vanilla whey protein powder
  • Water, as directed
  • 1/4 teaspoon salt
  • Dash of cinnamon (big dash)

Directions

In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran.

Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.

Nutritional Information per serving

  • Calories : 696
  • Protein (g) : 50
  • Carbohydrates (g) : 115
  • Fat (g) : 11

body building meal plans

A Great Body Building Nutrition Plan

As you can see, body building meal plans can be both delicious and very effective in supporting your efforts in the gym.

Remember, as a body builder you need to support your body building meal plans & body building recipes with a good nutrient dense supplement.


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