One-Week Sample Menu

 

The diets of bodybuilders are commonly described as restrictive, repetitive and boring.

Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, which can lead to an inadequate intake of essential minerals and vitamins (14Trusted Source).

For this reason, it’s important to incorporate variety into your diet to ensure your nutritional needs are being met — especially during a cutting phase when you eat limited calories.

Each meal and snack should contain 20–30 grams of protein to optimally support muscle building (15Trusted Source).

When you’re in a bulking phase, your food intake will be much higher than when you’re in a cutting phase.

You can enjoy the same foods in the cutting phase that you would when bulking — just in smaller portions.

Here is a sample one-week bodybuilding menu:

Monday

• Breakfast: Scrambled eggs with mushrooms and oatmeal.
• Snack: Low-fat cottage cheese with blueberries.
• Lunch: Venison burger, white rice and broccoli.
• Snack: Protein shake and a banana.
• Dinner: Salmon, quinoa and asparagus.

Tuesday

• Breakfast: Protein pancakes with light-syrup, peanut butter and raspberries.
• Snack: Hard-boiled eggs and an apple.
• Lunch: Sirloin steak, sweet potato and spinach salad with vinaigrette.
• Snack: Protein shake and walnuts.
• Dinner: Ground turkey and marinara sauce over pasta.

Wednesday

• Breakfast: Chicken sausage with egg and roasted potatoes.
• Snack: Greek yogurt and almonds.
• Lunch: Turkey breast, basmati rice and mushrooms.
• Snack: Protein shake and grapes.
• Dinner: Mackerel, brown rice and salad leaves with vinaigrette.

Thursday

• Breakfast: Ground turkey, egg, cheese and salsa in a whole-grain tortilla.
• Snack: Yogurt with granola.
• Lunch: Chicken breast, baked potato, sour cream and broccoli.
• Snack: Protein shake and mixed berries.
• Dinner: Stir-fry with chicken, egg, brown rice, broccoli, peas and carrots.

Friday

• Breakfast: Blueberries, strawberries and vanilla Greek yogurt on overnight oats.
• Snack: Jerky and mixed nuts.
• Lunch: Tilapia fillets with lime juice, black and pinto beans and seasonal veggies.
• Snack: Protein shake and watermelon.
• Dinner: Ground beef with corn, brown rice, green peas and green beans.

Saturday

• Breakfast: Ground turkey and egg with corn, bell peppers, cheese and salsa.
• Snack: Can of tuna with crackers.
• Lunch: Tilapia fillet, potato wedges and bell peppers.
• Snack: Protein shake and pear.
• Dinner: Diced beef with rice, black beans, bell peppers, cheese and pico de gallo.

Sunday

• Breakfast: Eggs sunny-side up and avocado toast.
• Snack: Protein balls and almond butter.
• Lunch: Pork tenderloin slices with roasted garlic potatoes and green beans.
• Snack: Protein shake and strawberries.
• Dinner: Turkey meatballs, marinara sauce and parmesan cheese over pasta.

Summary

Vary the types of foods in your diet and consume 20–30 grams of protein with each meal and snack.