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Latest Menu for Bodybuilders

Menu for Bodybuilders
Latest Menu for Bodybuilders
Latest Menu for Bodybuilders:

It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation two factors that accelerate the rate at which every cell in your body ages.

Menu #1
(Breakfast)
2 egg whites
1 serving of plain oatmeal with whey protein (for flavor)
½ cup skim milk
Optional Supplement: 1 teaspoon of Flaxseed oil

 (Snack)
3 Hard Boiled Eggs
1 serving of Broccoli

 (Lunch)
31/2 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple

 (My post workout meal)
1 Banana
11/2 servings of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

 (Dinner)
31/2 ounces of Salmon
½ cup spinach
1 serving of berries such as strawberries

 (Before I go to bed)
Cottage cheese with blueberries.
Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

Menu #2
 (Breakfast)
5 egg whites with broccoli
½ cup skim milk
Optional Supplement: 1 teaspoon of Flaxseed oil

 (Snack)
Cottage cheese with strawberries

 (Lunch)
31/2 ounces Turkey breast
¾ cup of brown rice
1 small Apple

 (My post workout meal)
1 Banana
11/2 serving of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

 (Dinner)
31/2 ounces of chicken breast
½ cup yellow and red peppers.
Salad with spinach, tomato, olive oil and vinegar

 (Before I go to bed)
Whey protein in skim milk

Menu #3
Meal # 1
5 white egg omelet with chopped broccoli
½ cup skim milk

Meal # 2
1 ounce of Almonds
1 medium Orange

Meal # 3
3.5 ounces Chicken Breast
½ cup of brown rice
1 Large Apple

Meal # 4
(My post workout meal)
1 Banana
1 scoop protein powder
(22grams protein, 5g
carbs, 1 g fat)

Meal #5
3 ounces Turkey Breast or Salmon
1 cup of mixed vegetables
2 tsp olive oil dressing

Menu #4
Meal # 1
6 egg whites
½ cup oatmeal (measured dry uncooked)
1 small orange

Meal # 2
1 ounce of Almonds
1 medium skim milk

Meal # 3
4 ounces Turkey Breast
2-ounce sweet potato

Meal # 4
(My post workout meal)
½ banana
2 scoops protein powder

Meal # 5
4 ounces Chicken Breast or Tuna
½ cup Spinach
Medium tomato
1.5 cups lettuce
2 tsp olive oil dressing

Meal 1: Contains starchy carbs
Meal 2: Few carbs, if any
Meal 3: Few carbs, if any
Meal 4: Post-Workout Nutrition contains starchy carbs
Meal 5: Contains starchy carbs

SAMPLE OPTIONS

Meal 1: 

Granola & Scrambled Eggs
Greek
1 1/2 cups
Raspberries
1/2 cup

Alternate Options: 

5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins.

Vanilla Almond: 

Crunch Bear Naked Granola Vanilla Almond Crunch Bear Naked Granola
1/3 cup

Alternate Options: 

1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest.

Omega-3 Eggs:
3 eggs:

Meal 2:

Double Chocolate Cherry Smoothie
Chocolate Protein Powder:
2 scoops
Coconut Milk
1/4 cup

Alternate Options:

2 tbsp chopped walnuts
Dark Pitted Cherries
3/4 cup

Alternate Options:

1 cup blackberries
Flaxseed Meal
1 tablespoon

Alternate Options:

1 tbsp Chia seeds
Cocoa Powder
1 tablespoon
Ice Cubes Ice Cubes:
3-4 cubes
Water
2-3 cups

Meal 3:

Bibb lettuce Burger
Boston Bibb lettuce Leave (for "bun")
2 leaves
95% Lean Ground Beef
8 ounces

Alternate Options:

6 oz salmon fillet, 8 oz 95% lean ground turkey burger, 8 oz chicken breast, or tuna burger

Tomato:
2 slices
Red Onion
2 slices
Ketchup
1 tablespoon
Canola Mayonnaise
1 tablespoon

Alternate Options:

1 slice provolone cheese,1 slice cheddar cheese, 3 tbsp mashed avocado, or 1 slice American cheese
Green Beans
3 cups

Alternate Options:

2 cups snow peas, 1 1/2 cups peas and carrots, 1 1/2 cups mixed vegetables, or 1/2 cup shelled am me beans

Meal 4:

Post-Workout Nutrition
Recovery Shake
Should contain 50 grams carbs and 25 grams protein

Meal 5:

Shrimp with Spinach Salad & Brown Rice
Shrimp
6 ounces

Alternate Options:

7 oz scallops, 7 oz crab meat, 6 oz red snapper, or 5 oz turkey breast
Brown Rice
1/4 cup, dry measure
Spinach
4 cups

Alternate Options: 

7 roasted Brussels sprouts, 7 stalks roasted broccoli rabe, 4 cups shredded Napa cabbage, or 4 cups arugula
Crumbled Feta Cheese Crumbled Feta Cheese
1/4 cup

Alternate Options:

1 oz fresh mozzarella, 1 oz cubed Havarti cheese, 1 oz crumbled blue cheese or 1 oz goat cheese

Red Bell Pepper
1/2 pepper
Extra-Virgin Olive Oil
2 teaspoons

Alternate Options:

2 tsp toasted sesame seed oil, 2 tsp garlic infused flaxseed oil or 2 tsp avocado oil.
Latest Menu for Bodybuilders Reviewed by Bodybuilding Gym on 02:59 Rating: 5

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