Sample Meals On Body Building

Choosing the right way to eat to build muscle can be a little overwhelming.  But once you start eating the way you need to, it will become second nature to you.  Following is a list of good foods for you to eat in each of the categories you need to concentrate on:

Proteins

• White meat chicken or turkey
• Canned tuna
• Canned salmon
• Fresh Fish
• Shellfish
• Eggs
• Tofu
• Soy
• Red meat like steak or roast

Complex Carbohydrates

• Oatmeal
• Potatoes
• Yams, Sweet potatoes, Acorn squash
• Rice
• Legumes
• Corn

Vegetables

• All water based types.
• Lettuce, Cabbage, Spinach
• Asparagus
• Bok Choy, Leeks
• Tomatoes
• Celery
• Onions
• Green Beans
• Broccoli, Cauliflower, Radish
• Zucchini Squash
• Mushrooms
• Carrots
• Peas

Fruit

• 1 Apple
• 1 Orange
• 1/2 Grapefruit
• 3 Small Apricots
• 1 Banana
• 1/4 Melon
• 1-Cup Berries, Grapes
• 1 mango, small papaya

Dairy

• 1 yogurt
• 1-Cup low fat cottage cheese
• 1-Cup non-fat milk (I use vanilla soy milk instead!)
• 1/2 Cup non or low fat cheese

Wheat Products

• 2 slices whole wheat bread
• 1 bagel
• 2-Cups pasta
• Whole wheat tortillas

Snack Foods

• Rice cakes
• Non-wheat cereals
• Plain popcorn
• Raw Vegetables
• Nuts
• Dried Fruit

A good diet is well-rounded and contains some of each of the food groups.  You should also include a supplement in your diet which we will get to in a later section.  As we’ve said, you should be eating 5 or 6 smaller meals every day instead of three large ones.  Space your meals about 2 to 2 ½ hours apart.  Try out a few of these meal plans to start out with.

~~~~~~~~~~~~~~~Some Examples~~~~~~~~~~~~~~~~~~~~~~~~~~~
Meal 1
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies)  You can also add some chicken or lean beef if you want.

Meal 2
One cup yogurt or a protein shake

Meal 3
6 oz Chicken
Small raw vegetable salad
1 bagel

Meal 4
1 piece fruit
3-4 oz Chicken

Meal 5
6 oz fish
1 - Cup grilled veggies
1 - Cup brown rice
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Of course, these are only suggested meal plans.  You can mix it up as you want to.  It’s a good idea to plan ahead and pre-cook your meals.  Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time.