Whether you’re bulking, maintaining, or cutting, nutrition is key to maximizing your workout results. This 7 day bodybuilding meal plan with recipes and prep tips is designed to provide optimal protein, complex carbs, and healthy fats that support muscle growth and recovery.
This plan is suitable for men and women, and is customizable based on your fitness goals and calorie needs.
🏋️♂️ Why Is Meal Prep Crucial for Bodybuilders?
Meal prepping saves time, ensures consistency, and removes the guesswork from hitting your macros. When your meals are ready ahead of time, it’s easier to stick to your plan—even on busy days.
Benefits of meal prepping for bodybuilding:
- Maximizes protein intake for muscle repair
- Maintains energy throughout intense training
- Helps manage calorie surplus or deficit effectively
- Reduces reliance on processed or fast food
🍽️ Macros Breakdown (Per Day – Can Be Adjusted)
- Calories: 2,500–3,000 (adjust based on goal)
- Protein: 180–220g
- Carbs: 250–300g
- Fats: 70–90g
Use a calorie calculator to adjust based on body weight and training goals.
🗓️ 7 Day Bodybuilding Meal Plan (Meals + Recipes)
Day 1
- Breakfast: Scrambled eggs (4 eggs + 2 egg whites), oats with berries & almond butter
- Snack: Greek yogurt + banana + whey protein
- Lunch: Grilled chicken breast, brown rice, steamed broccoli
- Snack: Handful of almonds + boiled eggs
- Dinner: Baked salmon, quinoa, spinach salad with olive oil
- Prep Tip: Grill chicken in bulk for 2-3 days
Day 2
- Breakfast: Protein pancakes with peanut butter and honey
- Snack: Cottage cheese + pineapple
- Lunch: Turkey meatballs, sweet potato mash, green beans
- Snack: Rice cakes + peanut butter + protein shake
- Dinner: Stir-fried tofu (or lean beef) with brown rice and veggies
Day 3
- Breakfast: Overnight oats with whey protein, chia seeds, and blueberries
- Snack: Boiled eggs + trail mix
- Lunch: Tuna salad with olive oil, chickpeas, and spinach
- Snack: Hummus + whole grain crackers + carrot sticks
- Dinner: Chicken curry (low-fat) with basmati rice and peas
Day 4
- Breakfast: Egg-white omelet with veggies + oats
- Snack: Smoothie with banana, peanut butter, spinach, protein powder
- Lunch: Grilled steak, roasted potatoes, asparagus
- Snack: Protein bar or protein shake
- Dinner: Baked tofu or tempeh, couscous, sautéed kale
Day 5
- Breakfast: French toast with whole grain bread and egg whites
- Snack: Handful of walnuts + protein shake
- Lunch: Grilled chicken wrap with avocado, spinach, and salsa
- Snack: Greek yogurt with oats and honey
- Dinner: Turkey chili with kidney beans and corn
Day 6
- Breakfast: Avocado toast with poached eggs
- Snack: Protein smoothie with oats and almond milk
- Lunch: Lentil stew with brown rice and side salad
- Snack: Cottage cheese with mixed berries
- Dinner: Baked cod, roasted carrots, sweet potato fries
Day 7
- Breakfast: Protein oatmeal with flaxseed and banana
- Snack: Boiled eggs + almonds
- Lunch: Chicken stir-fry with quinoa and bell peppers
- Snack: Protein muffin or trail mix
- Dinner: Grilled shrimp, couscous, steamed veggies
🔥 Easy Meal Prep Tips for the Week
- Cook proteins in bulk – Chicken, beef, tofu, etc., can be pre-cooked and stored for up to 3 days.
- Batch cook grains – Quinoa, brown rice, and oats can be made in large portions and refrigerated.
- Use BPA-free containers – Divide meals by day for grab-and-go convenience.
- Don’t forget seasoning – Use herbs, lemon, and spices to keep food flavorful without adding excess calories.
❓People Also Ask:
What is the best meal prep for bodybuilding?
A combination of lean proteins (chicken, turkey, tofu), complex carbs (brown rice, quinoa, sweet potatoes), and healthy fats (avocado, olive oil) is ideal. Prepping in batches keeps your diet consistent and training effective.
How many meals should a bodybuilder eat a day?
Most bodybuilders eat 5 to 6 small meals a day, spaced every 2–3 hours to maintain energy, support recovery, and prevent muscle breakdown.
What should I eat in 7 days to gain muscle?
Focus on high-protein meals like chicken, fish, tofu, eggs, and beans. Pair with complex carbs and healthy fats. Stay hydrated and include strength training for maximum gains.
Can I meal prep for a whole week?
Yes, just be mindful of storage and freshness. Store perishables like cooked meat for up to 3–4 days in the fridge. Freeze the rest and thaw when needed.
🏆 Final Thoughts
This 7 day bodybuilding meal plan with recipes and prep tips is the ultimate guide for fueling your fitness goals. Whether you’re aiming to bulk up or lean out, smart meal planning ensures you’re always feeding your body the right nutrients at the right time.
Stick to this plan, stay consistent with your workouts, and you’ll see real gains in no time. Ready to take your meal prep game to the next level?