Bodybuilder diet - a sample menu for muscle mass

Try a sample 3-day menu for bodybuilders. The proposed nutrition plan takes into account the total needs of strength training people for the necessary nutrients needed to build muscle mass. The author of the menu is Mikołaj Choroszyński, a dietitian and gastrocoach.

Here is an examplemenuinbodybuilding dietfor a 17-year-old male weighing 70 kg and measuring 170 cm tall. With such parameters, the daily requirement with a not very active lifestyle and 3 trainings a week is 2400 kcal per day.

The menu surplus covers all essential nutrients, minerals and vitamins in proportions suitable for a beginner bodybuilder. Such a model can be easily used in the long term, supporting the natural functions of the body.

Remember:This is a sample menu that can inspire you when creating your own bodybuilding diet. In order to build muscle mass, you should calculate your own daily metabolism and daily caloric requirement, which depend, among others, on on your height, weight and level of physical activity.

Get to know:The most important principles of composing a bodybuilding diet

Bodybuilder menu: DAY 1

Breakfast

• Protein omelette with tahini paste

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
olive oil	6	52.9	0.0	6.0	0.0
sesame butter, tahini, raw grains	36	205.2	6.4	17.3	9.4
ground cinnamon	2	4.9	0.1	0.0	1.6
cocoa 10-12%, powder	12	28.1	2.7	1.2	1.6
whole chicken eggs	240	336.0	30.0	23.3	1.4

Preparation: beat the egg whites until stiff, add cocoa and cinnamon. Mix everything up. Pour the dough into the hot pan andbake on both sides.

Snack

• Celery and paprika sticks with blue cheese light dip

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
celery	130	22.1	1.3	0.3	4.7
sweet red pepper	130	41.6	1.7	0.7	8.6
fresh lemon juice	5	1.1	0.0	0.0	0.3
cheese, blue	20	70.6	4.3	5.7	0.5
Greek yogurt, 3% fat	60	46.8	5.2	1.8	2.5
lemon juice	12	0.0	0.0	0.0	0.0
mustard	10	16.5	0.6	0.6	2.2

Preparation: mix all ingredients for the dip into a thick cream. Dip celery sticks in it.

Lunch

• Simple Chinese style with noodles

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
Raw chicken leg with skin	160	252.8	26.9	16.3	0.0
olive oil	8	71.8	0.0	8.0	0.0
garlic	3	4.6	0.2	0.0	1.0
lime	10	3.0	0.1	0.0	1.1
bee honey	10	31.9	0.0	0.0	8.0
rice noodles	50	182.8	3.4	0.4	41.5
chives	24	8.2	1.0	0.2	0.9
white mushroom	93	19.5	2.5	0.4	2.4
Chinese cabbage	110	17.6	1.3	0.2	3.5
Frozen Chinese blend	100	27.5	1.6	0.3	7.2
Soy sauce	20	8.6	0.6	0.0	1.6

Meat marinade: olive oil, soy sauce, pepper, garlic, lime sauce Preparation: cook the pasta according to the recipe on the package. Cut the meat and dip it into the marinade for at least 30 minutes, then fry it. Slice the mushrooms. Chop the chives. In a large pot, stew the mushrooms and add vegetables and meat, mix the soy sauce and heat for a while. Finally, add the cooked pasta, chopped cabbage, chives and mix with the rest of the ingredients.

Snack

• Fruit

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
banana	230	223.1	2.3	0.7	54.1
pear	217	125.9	1.3	0.4	31.2
plums, various species	330	151.8	2.3	1.0	37.6

Dinner

• Caesar salad with croutons

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
chicken breast meat, skinless	100	98.0	21.5	1.3	0.0
Mix of lettuces	40	6.8	0.5	0.1	1.3
tomatoes, red	100	17.0	0.9	0.2	3.6
olive oil	2	17.9	0.0	2.0	0.0
french baguettes	90	254.7	7.8	1.5	53.3
homemade mayonnaise	8	58.1	0.1	6.3	0.2
Greek yogurt, 3% fat	40	31.2	3.5	1.2	1.6

Spices: granulated garlic, Provencal herbs or herbs for salads, hot pepper or chili (to taste).

Sauce: Put the ingredients for the sauce of your choice in a mug and mix thoroughly

Preparation: Wash the meat, dry it and rub it with the chosen seasoning or s alt and pepper. Fry in a pan in olive oil. Transfer to a plate lined with a paper towel. Soak the toasts with olive oil, sprinkle with basil and oregano, bake untilcrispy in a toaster or toaster. Place the lettuce on a large plate, arrange the meat, tomato slices, and toast next to it. Pour over the sauce.

Drinks / supplementation

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
high-water	1500	0.0	0.0	0.0	0.0
vitamin D3 125mcg	1	0.0	0.0	0.0	0.0

Sum

product or dish	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
Breakfast	627.1	39.2	47.8	14.0
Snack	198.7	13.1	9.1	18.8
Lunch	628.3	37.6	25.8	67.2
Snack	500.8	5.9	2.1	122.9
Dinner	483.7	34.3	12.6	60.0
Total	2438.6	130.1	97.4	282.9

Bodybuilder menu: DAY 2

Breakfast

• Tortilla hot with chicken and garlic sauce

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
Wheat Tortilla Wraps	100	295.0	9.4	7.6	47.7
Tomato	60	9.0	0.5	0.1	2.2
cucumber	36	5.0	0.3	0.0	1.0
onion	20	6.6	0.3	0.1	1.4
Chicken breast meat, cooked	120	118.8	25.8	1.6	0.0
olive oil	5	44.9	0.0	5.0	0.0
garlic	3	4.6	0.2	0.0	1.0
Mix of lettuces	40	6.8	0.5	0.1	1.3
Greek yogurt, 3% fat	50	39.0	4.4	1.5	2.1
yellow corn, grains	50	39.5	1.3	0.6	8.9
jalapeno pepper	14	4.1	0.1	0.1	0.9

Preparation: cut the vegetables into any pieces and place them on the cake. Slice the chicken and place on the vegetables. Prepare the sauce from the yoghurt, olive oil, garlic and herbs. Wrap the whole thing like a pancake or in a pocket.

Snack

• Carrot salad with cashew nuts

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
carrot	340	112.2	3.4	0.7	29.6
cashews, raw	30	165.9	5.5	13.2	9.1
extra virgin olive oil	10	88.2	0.0	10.0	0.0
bee honey	12	38.3	0.0	0.0	9.5

Preparation: grate carrots, add chopped cashews. Pour the olive oil and honey sauce over it.

Lunch

• Balkan risotto

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
zucchini	80	13.6	1.0	0.1	2.6
eggplant	80	20.8	0.9	0.1	5.0
tomato puree (sauce), canned	80	19.2	1.0	0.2	4.3
white long grain rice, cooked	200	260.0	5.4	0.6	56.4
"Feta" cheese 12% fat	100	176.0	14.0	12.0	3.0
olive oil	8	71.8	0.0	8.0	0.0
garlic	6	9.1	0.4	0.0	2.0

Preparation: dice zucchini and eggplant, fry in olive oil. Add the rice and fry for about 5 minutes, stirring constantly. Add passata and a glass of water, season to taste (red pepper,garlic, savory, pepper, oregano), mix thoroughly. Transfer to an ovenproof dish with a lid. Bake, covered, for 20 minutes. After this time, remove the cover, sprinkle with crushed feta. Bake for another 15 minutes, uncovered.

Snack

• Strawberry kefir cocktail

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
kefir, 2% fat	200	100.0	6.8	4.0	9.4
strawberries, frozen	100	32.0	0.7	0.4	7.2
bee honey	14	44.7	0.0	0.0	11.1

Preparation: blend all ingredients until smooth.

See also: Dietary desserts that you can eat while losing weight

Dinner

• Mackerel and mushroom paste, sourdough bread, pickled cucumber

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
mackerel, smoked	100	222.0	20.7	15.5	0.0
chives	10	3.4	0.4	0.1	0.4
sour cucumber	240	28.8	2.4	0.2	4.6
white mushroom	54	11.3	1.5	0.2	1.4
extra butter	10	74.8	0.1	8.3	0.1
whole grain rye bread	165	396.0	11.2	3.0	88.8
Greek yogurt, 3% fat	20	15.6	1.7	0.6	0.8

Preparation: remove bones from mackerel and add chopped chives, cucumber and mushrooms. Toss it all with Greek yoghurt. Eat it with buttered rye bread.

Drinks / supplementation

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
high-water	1500	0.0	0.0	0.0	0.0
vitamin D3 125mcg	1	0.0	0.0	0.0	0.0

Sum

product or dish	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
Breakfast	586.4	43.4	17.1	68.3
Snack	404.6	8.9	23.9	48.2
Lunch	570.5	22.7	21.0	73.3
Snack	176.7	7.5	4.4	27.7
Dinner	751.9	38.0	27.9	96.1
Total	2490.1	120.5	94.3	313.6

Bodybuilder menu: DAY 3

Breakfast

• Egg curry paste, paprika strips, bread

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
lentils, cooked	36	41.8	3.2	0.1	7.2
wholemeal rye bread	124	281.5	7.3	2.1	63.5
Red pepper	150	42.0	2.0	0.8	9.9
Greek yogurt, 3% fat	60	46.8	5.2	1.8	2.5
whole chicken eggs	100	140.0	12.5	9.7	0.6
olive oil	10	88.2	0.0	10.0	0.0

Preparation of the paste: hard-boil the eggs, mix with boiled lentils, yoghurt, curry and turmeric. Finally, mix with the chopped chives.

Snack

• Broccoli and carrots with dressing

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
broccoli, cooked	132	46.2	3.2	0.5	9.5
carrot	170	56.1	1.7	0.3	14.8
garlic	4	6.1	0.3	0.0	1.3
lemon juice	4	0.0	0.0	0.0	0.0
olive oil	5	44.1	0.0	5.0	0.0
mustard	10	16.5	0.6	0.6	2.2
bee honey	12	38.3	0.0	0.0	9.5

Preparation: steam the broccoli and carrots al dente. Mix the oil with the mustard, honey, garlic and lemon juice.

Lunch

• Turkey steak with onion, coleslaw and groats

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
turkey breast meat, skinless	120	99.6	23.0	0.8	0.0
onion	50	16.5	0.7	0.2	3.5
extra butter	10	74.8	0.1	8.3	0.1
white cabbage	135	44.6	2.3	0.3	10.0
carrot	45	14.9	0.5	0.1	3.9
parsley, leaves	11	5.4	0.5	0.0	1.0
natural yogurt, 2% fat	41	24.6	1.8	0.8	2.5
bee honey	13	41.5	0.0	0.0	10.3
roasted, boiled buckwheat	200	184.0	6.8	1.2	39.8
olive oil	10	88.2	0.0	10.0	0.0

Preparation: lightly crush turkey breast with a seasoning pestle and grill. Chop the onion into feathers and stew in butter with thyme. Place the warm onion on top of the steak. Chop the cabbage, grate the carrots, finely chop the onion and parsley. Combine it with yoghurt, olive oil, honey and spices.

Snack

• Banana Pumpkin Cocktail

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
banana	65	63.1	0.7	0.2	15.3
lemon juice	2	0.0	0.0	0.0	0.0
Cinnamon	2	0.0	0.0	0.0	0.0
Greek yogurt, 3% fat	150	117.0	13.1	4.5	6.1
bee honey	12	38.3	0.0	0.0	9.5
pumpkin	150	42.0	2.0	0.5	11.6
pumpkin, seeds	15	85.8	3.7	6.9	2.7

Preparation: prepare a puree from the pumpkin and banana. Blend all ingredients together. Sprinkle with pumpkin seeds.

Dinner

• Tatar-style cottage cheese with salmon, sourdough bread

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
wholemeal rye bread	155	351.9	9.1	2.6	79.4
mustard	24	39.6	1.4	1.5	5.3
pickled cucumbers	66	15.8	0.2	0.1	3.7
marinated, canned mushrooms	24	6.0	0.6	0.1	1.0
chives	12	4.1	0.5	0.1	0.5
Red onion	46	15.2	0.6	0.2	2.8
cottage cheese, grained	200	202.0	24.6	8.6	6.6
smoked salmon	25	40.5	5.4	2.1	0.0

Preparation of the light tartar sauce: mix the cheese with the mustard. On a coarse grater, grate a few cucumbers. Chop the mushrooms into small slices, chop the onion finely. Stir everything together adding the chives and spices.

Drinks / supplementation

product or dish	weight [g]	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
high-water	1500	0.0	0.0	0.0	0.0
vitamin D3 125mcg	1	0.0	0.0	0.0	0.0

Sum

product or dish	energy [kcal]	protein [g]	fat [g]	carbon st. [g]
Breakfast	640.3	30.2	24.5	83.7
Snack	207.3	5.8	6.4	37.3
Lunch	594.1	35.7	21.7	71.1
Snack	346.2	19.5	12.1	45.2
Dinner	675.1	42.4	15.3	99.3
Total	2463.0	133.6	80.0	336.6

About the authorMikołaj Choroszyński, nutritionist and gastrocoach Master of Human Nutrition and Dietetics, Psycho-dietician, Youtuber. Author of the first book on the Polish market about a diet counteracting neurodegenerative diseases "MIND Diet. A Way for a Long Life". He fulfills himself professionally, running his Bdieta diet clinic, because nutrition has always been his passion. She helps her patients by telling them what to eat to stay he althy and look good.

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