How To Prepare Meals For a Week - Bodybuilding

Step 1: Plan Like a Pro

• First of all, outline your meals for the week ahead. This is not only time-saving but also provides you with quick meal servings throughout the week. While planning, you should determine your nutritional needs and goals.
• Compile a list of all the food items you require for your planned meals.

Step 2: Smart Shopping

• Head towards the grocery store with your compiled list.
• Go for fresher and healthier products that add more to lean muscle mass and muscular physique. 
• Remember, quality ingredients work as fuel for your body.

Step 3: Prep Like an Expert Cook

• Find a block of free time to prepare meals for the whole week, particularly on a Sunday afternoon.
• Dedicate your time to different types of preps, such as cooking, roasting, grilling, baking, steaming, and shaking.

Step 4: Pack with Precision

• You should have compartmentalized containers that help to keep your meals fresh and organized.
• Divide your cooked food into different containers, and add a mix of protein, carbs, and veggies to each meal to make it nutrient-rich.
• Schedule the whole day meals into 3-6 portions. Make sure to categorize the morning, noon, and afternoon meals according to the nutritious needs of your body during morning workouts as well as evening exercises.

You can plan your meals according to this weekly schedule.

Day 1:

• Scrambled eggs with spinach and tomatoes
• Whole wheat toast
• Greek yogurt with berries

• Grilled chicken breast
• Quinoa salad with different vegetables such as bell peppers, cucumbers, and carrots
• Avocado slices

• Baked salmon
• Steamed broccoli
• Brown rice

• Apple slices with almond butter
• Protein shake with banana

Day 2:

• Protein pancakes with blueberries
• Greek yogurt with honey
• Mixed nuts

• Turkey wrap with whole wheat tortilla, lettuce, tomatoes, and avocado
• Carrot sticks with hummus

• Grilled beef with beans and onions
• Quinoa

• Protein bar and mixed nuts
• Protein bar

Day 3:

• Oatmeal along with sliced bananas and a few almonds
• Hard-boiled egg(s)

• Grilled shrimp in a salad with some mixed greens and cherry tomatoes.
• Whole grain bread

• Baked chicken thighs
• Sweet potato mash
• Steamed green beans

• Protein smoothie with spinach and berries
• Rice cakes with peanut butter

Day 4:

• Egg white omelet along with greens like spinach, beans, mushrooms, and low-fat cheese
• Whole grain toast

• Tuna salad with lettuce wraps and cucumber

• Grilled chicken
• Quinoa fried rice with mixed vegetables

• Cottage cheese with sliced peaches
• Protein shake with almond milk

Day 5:

• Protein smoothie bowl with granola, sliced bananas, and strawberries
• Mixed nuts

• Baked cod with lemon and herbs
• Roasted Brussels sprouts
• Brown rice

• Turkey meatballs with marinara sauce
• Whole wheat pasta
• Steamed broccoli

• Greek yogurt with mixed berries
• Rice cakes with avocado

Day 6:

• Veggie scramble containing bell peppers, onions, and spinach
• Whole grain muffin

• Grilled chicken salad with lettuce and Parmesan cheese, along with Caesar dressing
• Whole grain bread

• Beef chili with kidney beans and diced tomatoes
• Quinoa

• Protein bar
• Apple slices with almond butter

Day 7:

• Protein waffles with Greek yogurt and sliced strawberries
• Mixed nuts

• Grilled salmon can be used in a salad with mixed greens and avocado
• Whole grain toast

• Lentil curry with brown rice
• Steamed cauliflower

• Protein smoothie with mango and fresh spinach

Conclusion