How To Prepare Meals For a Week - Bodybuilding

Whether you are a struggling bodybuilder or a seasoned pro, you may find it difficult to prepare your meals in your busy schedule. Most bodybuilders ignore this fact and neglect their routine meals with proper nutrients.

A balanced and proper meal with all the ingredients to contribute to your overall growth is a cornerstone for your bodybuilding ally. A good diet contains the particular nutrients that affect your athletic performance and help you get into bodybuilding shape effectively.

In this ultimate guide, we will walk you through the whole process of how to prepare meals for a week during bodybuilding to save your time and health as well. So, let’s get into it.

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:

Breakfast:
  • Scrambled eggs with spinach and tomatoes
  • Whole wheat toast
  • Greek yogurt with berries
Lunch:
  • Grilled chicken breast
  • Quinoa salad with different vegetables such as bell peppers, cucumbers, and carrots
  • Avocado slices
Dinner:
  • Baked salmon
  • Steamed broccoli
  • Brown rice
Snacks:
  • Apple slices with almond butter
  • Protein shake with banana

Day 2:

Breakfast:
  • Protein pancakes with blueberries
  • Greek yogurt with honey
  • Mixed nuts
Lunch:
  • Turkey wrap with whole wheat tortilla, lettuce, tomatoes, and avocado
  • Carrot sticks with hummus
Dinner:
  • Grilled beef with beans and onions
  • Quinoa
Snacks:
  • Protein bar and mixed nuts
  • Protein bar

Day 3:

Breakfast:
  • Oatmeal along with sliced bananas and a few almonds
  • Hard-boiled egg(s)
Lunch:
  • Grilled shrimp in a salad with some mixed greens and cherry tomatoes.
  • Whole grain bread
Dinner:
  • Baked chicken thighs
  • Sweet potato mash
  • Steamed green beans
Snacks:
  • Protein smoothie with spinach and berries
  • Rice cakes with peanut butter

Day 4:

Breakfast:
  • Egg white omelet along with greens like spinach, beans, mushrooms, and low-fat cheese
  • Whole grain toast
Lunch:
  • Tuna salad with lettuce wraps and cucumber
Dinner:
  • Grilled chicken
  • Quinoa fried rice with mixed vegetables
Snacks:
  • Cottage cheese with sliced peaches
  • Protein shake with almond milk

Day 5:

Breakfast:
  • Protein smoothie bowl with granola, sliced bananas, and strawberries
  • Mixed nuts
Lunch:
  • Baked cod with lemon and herbs
  • Roasted Brussels sprouts
  • Brown rice
Dinner:
  • Turkey meatballs with marinara sauce
  • Whole wheat pasta
  • Steamed broccoli
Snacks:
  • Greek yogurt with mixed berries
  • Rice cakes with avocado

Day 6:

Breakfast:
  • Veggie scramble containing bell peppers, onions, and spinach
  • Whole grain muffin
Lunch:
  • Grilled chicken salad with lettuce and Parmesan cheese, along with Caesar dressing
  • Whole grain bread
Dinner:
  • Beef chili with kidney beans and diced tomatoes
  • Quinoa
Snacks:
  • Protein bar
  • Apple slices with almond butter

Day 7:

Breakfast:
  • Protein waffles with Greek yogurt and sliced strawberries
  • Mixed nuts
Lunch:
  • Grilled salmon can be used in a salad with mixed greens and avocado
  • Whole grain toast
Dinner:
  • Lentil curry with brown rice
  • Steamed cauliflower
Snacks:
  • Protein smoothie with mango and fresh spinach

Conclusion

If you encounter frustrating last-minute meal decisions and unhealthy fast food options, you should prepare your meals for a week before starting an extended working week. This schedule can enable you to not only enjoy the convenience of having nutritious meals but also keep you ready to go throughout the week. So, follow the above schedule to take control of your nutrition and stay on track with your bodybuilding goals.