The Ultimate Body-Building Meal Prep For Beginners

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The Ultimate Body-Building Meal Prep For Beginners

Bodybuilding and meal prep go hand in hand when it comes to achieving fitness goals and building a strong physique. If you're a beginner looking for a healthy diet and meal plan for bodybuilding, understanding the fundamentals of meal prep is vital for achieving this goal. In this article, we will explore the essential aspects of bodybuilding meal prep, including the necessary nutrients, and some recommended meal ideas to get you started on your journey to a sculpted physique.


What Is Meal Prep? And Why Is It So Important for Bodybuilders?
The Ultimate Body-Building Meal Prep For Beginners

Meal prep is the strategic preparation of meals ahead of time, a practice that is crucial for body builders aiming to hit specific nutritional targets. It streamlines their diet to align with their rigorous training, ensuring they consume the right mix of nutrients to foster muscle growth in a healthy way.

Engaging in meal prep offers distinct advantages: dietary control, efficient time management, and budget-friendliness. It's a disciplined approach to nourishing the body according to the demands of bodybuilding, curtailing impulsive food choices, conserving time for training and rest, and cutting down on unnecessary food.

What Nutrients Are Essential for Body-Building Meal Prep?

What Nutrients Are Essential for Body-Building Meal Prep

To meal prep for your body-building dietary regimen, it’s imperative to delve into the nutrients required for a successful journey. The following nutrients must be included in your meal plan:
  • Protein: Lean protein is a priority for bodybuilders. This includes items such as chicken, fish, salmon, lean beef, and tofu. Protein is essential for muscle repair and growth.
  • Carbohydrates: Complex carbohydrates like brown rice, quinoa, sweet potatoes, and whole-grain pasta are important for providing energy for workouts and replenishing glycogen stores in the muscles.
  • Healthy Fats: Sources of healthy fats include avocados, nuts, seeds, and olive oil. Fats are important for hormone production and overall health.
  • Fruits and Vegetables: These provide essential vitamins, minerals, and fibre. They also contribute to overall health and well-being.

How Do I Determine the Amount of Nutrients Needed for My Meal Prep?

How Do I Determine the Amount of Nutrients Needed for My Meal Prep?

To determine individual nutrient needs for body-building meal prep, factors such as age, gender, weight, activity level, and specific fitness goals should be considered. Protein intake typically ranges from 1.2 to 2 grams per kilogram of body weight per day. According to the nutrition rules suggested by the Mayo Clinic, this protein intake range is highly recommended for active individuals, such as those with regular exercise habits. For instance, an active person who weighs 68 kg should aim to consume 82 to 136 grams of protein every day.

Macronutrient ratios can be calculated based on your individual fitness goals. A common ratio is 40% of calories from protein, 40% from carbohydrates, and 20% from fats. Adjustments can be made based on preferences and responses to different ratios. Our experts at FITTERY recommend an intake of more than 550 calories with high levels of protein, complex carbohydrates, and moderate healthy fats per meal.

If you are still trying to figure out the number of nutrients you need for your body-building meal prep, consulting with a nutritionist or dietitian is another approach to determining such personalised nutrient needs and receiving tailored guidance to craft specific meal plans.

What Are Some Recommended Meal Ideas for Bodybuilding?

If you are struggling to get the right meal prep ideas for bodybuilding, here is an example of a body building meal from FITTERY. They are crafted to fuel muscle gains and can provide support to a bodybuilder's dietary regimen:

Grilled Rib Eye Steak with Sautéed Vegetables, Baked Sweet Potato, and Mushroom Sauce

Grilled Rib Eye Steak with Sautéed Vegetables, Baked Sweet Potato, and Mushroom Sauce

Savour the robust flavours and nutritional benefits of this large meal. The rib-eye steak, a stellar source of protein, comes packed with iron and B vitamins, which are vital for your energy needs. Complementing it, the baked sweet potato offers a complex carb fix, while the sautéed vegetables bring in fibre and a spectrum of nutrients. The mushroom sauce serves as the guilt-free crown that adds depth of flavour without piling on the fats.

Choose FITTERY's Bulk Up Meal Plan for Muscle and Bodybuilding

Struggling to find time for meal prep while aiming to gain muscle mass and bulk up? FITTERY 's Bulk Up meal plan is an easy solution for bodybuilding. Our nutritionist-approved and calorie-controlled meals, including the delicious dishes mentioned above, can be conveniently delivered to your doorstep, Monday to Friday. Each meal contains over 550 calories, with a focus on high protein, complex carbohydrates, and moderate healthy fats. It strikes a balance for sustainable muscle growth, whether you're starting out or already following an intensive gym routine. If you have advanced requirements, we recommend consulting your personal trainer and doctor to integrate our meal plan with a supplement program, such as protein shakes, to enhance muscle development goals.