100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

Meal Plan For Every Guy

Guys get rapped for being kitchen novices, but these pillars of nutrition can elevate you to pro status.
by Mike Roussell, Ph.D., Men's Fitness Apr 20, 2012
The 7 Workout Sins
How Much Can You Really Bench? [VIDEO]
25 Ways to Get Stronger Now

If you're going to bulk up, lose fat, or stay healthy in 2012, you'll also need a goal-specific meal plan to get results. We've created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day.

Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we've also included sample recipes, plus plenty of options to swap in for added variety. This is your one-stop shop for what and how to eat in the new year.

THE FIVE PILLARS OF GOOD NUTRITION

Regardless of whether you're looking to get bigger, leaner, or healthier, you'll need to follow a core set of principles that lay the groundwork for your diet plan.

1. Try To Eat Six Times A Day
Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and your metabolism steady and to stimulate the production of new muscle.

2. Limit Processed Foods
Whether it comes in a box, a carton, or a bag, if it's got a label or brand name, it's likely highly processed and not worth eating. Remove these high-calorie, nutrient-poor foods from your life and you'll be much more likely to stick to your New Year's resolutions.

3. Stay Hydrated
Drink water and calorie free beverages to keep your performance in the gym at its peak. Avoid sugar-laden drinks that will fatten your waistline and sabotage your body's antioxidant defense systems.

4. Eat Lean Protein Throughout The Day
Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of fat-burning hormones. The best sources include lean beef, chicken, and fish; lower fat dairy foods; and soy.

5. Be Strategic With Carbohydrates
Carbs come in two forms—starchy, faster-acting options such as rice, bread, and pasta, which raise blood sugar quickly; and non-starchy carbs such as fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Nonstarchy carbs are rarely a problem. Enjoy them! The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body. Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.

Grocery List

The composition of your meals will be determined by your goals and the timing of your weight training. The meals in our New Year's plan are divided into two categories: those with starchy carbs and those without. You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals. For meals containing starchy carbohydrates, your meal options include:

Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps

Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt

Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous, beans

Oils: Use sparingly; think teaspoons, not tablespoons

For meals not containing starchy carbohydrates, your options are:

Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt

Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)

Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses

Note: Where "Post-Workout Nutrition" is used, it can refer to a shake containing fast-digesting carbohydrates or a meal that contains them.

The Beginner Meal Plan

Target: 2,500 calories, 218g carbs, 218g protein, 83g fat

If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

Template

  • Meal 1: Contains starchy carbs
  • Meal 2: Few carbs, if any
  • Meal 3: Few carbs, if any
  • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
  • Meal 5: Contains starchy carbs
Sample Options
Meal 1

Granola & Scrambled Eggs

  • Greek Yogurt

    Greek Yogurt

    1 1/2 cups
  • Raspberries

    Raspberries

    1/2 cup

     Alternate Options: 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins
  • Vanilla Almond Crunch Bear Naked Granola

    Vanilla Almond Crunch Bear Naked Granola

    1/3 cup

     Alternate Options: 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest
  • Omega-3 Eggs

    Omega-3 Eggs

    3 eggs
Meal 2:

Double Chocolate Cherry Smoothie

Meal 3:

Bibb Lettuce Burger

  • Boston Bibb Lettuce Leaves

    Boston Bibb Lettuce (for "bun")

    2 leaves
  • 95% Lean Ground Beef

    95% Lean Ground Beef

    8 ounces

     Alternate Options: 6 oz salmon fillet, 8 oz 95% lean ground turkey burger, 8 oz chicken breast, or tuna burger
  • Tomato

    Tomato

    2 slices
  • Red Onion

    Red Onion

    2 slices
  • Ketchup

    Ketchup

    1 tablespoon
  • Canola Mayonnaise

    Canola Mayonnaise

    1 tablespoon

     Alternate Options: 1 slice provolone cheese,1 slice cheddar cheese, 3 tbsp mashed avocado, or 1 slice American cheese
  • Green Beans

    Green Beans

    3 cups

     Alternate Options: 2 cups snow peas, 1 1/2 cups peas and carrots, 1 1/2 cups mixed vegetables, or 1/2 cup shelled edamame beans
Meal 4:

Post-Workout Nutrition

Meal 5

Grilled Shrimp With Spinach Salad & Brown Rice

  • Shrimp

    Shrimp

    6 ounces

     Alternate Options: 7 oz scallops, 7 oz crabmeat, 6 oz red snapper, or 5 oz turkey breast
  • Brown Rice

    Brown Rice

    1/4 cup, dry measure
  • Spinach

    Spinach

    4 cups

     Alternate Options: 7 roasted Brussels sprouts, 7 stalks roasted broccoli rabe, 4 cups shredded Napa cabbage, or 4 cups arugula
  • Crumbled Feta Cheese

    Crumbled Feta Cheese

    1/4 cup

     Alternate Options: 1 oz fresh mozzarella, 1 oz cubed Havarti cheese, 1 oz crumbled blue cheese, or 1 oz goat cheese
  • Red Bell Pepper

    Red Bell Pepper

    1/2 pepper
  • Extra-Virgin Olive Oil

    Extra-Virgin Olive Oil

    2 teaspoons

     Alternate Options: 2 tsp toasted sesame seed oil, 2 tsp garlic infused flaxseed oil, or 2 tsp avocado oil

The Skinny Guy Muscle-Gain Plan

Target: approx. 3,000 calories, 300g carbs, 225g protein, 100g fat

Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-building diet is not an excuse for eating everything in sight. Instead, you'll eat just enough high-quality, nutrient-dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you're eating the starchcontaining meals before and right after your workout and then avoid starchy carbs later in the day.

Template

  • Meal 1: Contains starchy carbs
  • Meal 2: Few carbs, if any
  • Meal 3: Few carbs, if any
  • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
  • Meal 5: Contains starchy carbs
  • Meal 6: Contains starchy carbs
Sample Options
Meal 1

Cheesy Scrambled Eggs With Scallions

  • Omega-3 Eggs

    Omega-3 Eggs

    3 eggs
  • Egg Whites

    Egg Whites

    4 whites

     Alternate Options: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or 1/4 cup canned salmon
  • Shredded Cheddar Cheese

    Shredded Cheddar Cheese

    1/4 cup
  • Scallions

    Scallions

    2 scallions

     Alternate Options: 2 tbsp salsa, 1/4 cup diced onions, or 2 tbsp diced sun-dried tomatoes
  • Ezekiel Bread

    Ezekiel Bread

    2 slices

     Alternate Options: 1 multigrain English muffin, 3 corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats
  • Apple

    Apple

    1 small apple

     Alternate Options: 2 kiwis, 1 small banana, or 1 cup raspberries
Meal 2

Blueberry Almond Smoothie

Meal 3

Grilled Flank Steak With Tomato Bean Salad

Meal 4

Post-Workout Nutrition

Meal 5

Roasted Chicken With Quinoa Salad

  • Boneless, Skinless Chicken Breast

    Boneless, Skinless Chicken Breast

    6 ounces

     Alternate Options: 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef
  • Quinoa

    Quinoa

    1/3 cup, dry measure

     Alternate Options: 1/3 cup couscous, 1/4 cup brown rice, or 1/4 cup wild rice
  • Walnuts

    Walnuts

    2 tablespoons

     Alternate Options: 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios
  • Craisins

    Craisins

    2 tablespoons

     Alternate Options: 1/2 cup quartered grapes, 2 tbsp golden raisins, or 2 tbsp unsweetened, dried cherries
Meal 6

Yams And Parmesan White Fish

  • Tilapia

    Tilapia

    6 ounces

     Alternate Options: 5 oz tuna steak, 7 oz cod, or 6 oz shrimp
  • Parmesan Cheese

    Parmesan Cheese

    2 tablespoon
  • Yams

    Yams

    2 medium yams

     Alternate Options: 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley
  • Butter

    Butter

    1 tablespoon

     Alternate Options: 1 tbsp extra-virgin olive oil, 1 tbsp toasted sesame seed oil, or 1 tbsp coconut oil
  • Broccoli Florets

    Broccoli Florets

    1 cup

     Alternate Option:
    4 stalks of asparagus

The Get-Lean Meal Plan

Target: 2000 calories, 150g carbs, 150g protein, 88g fat

To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You'll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (an insider trick for torching fat but not muscle).

Template

  • Meal 1: Few carbs, if any
  • Meal 2: Few carbs, if any
  • Meal 3: Few carbs, if any
  • Meal 4: (Post-Workout Nutrition) Contains starchy carbs
  • Meal 5: Contains starchy carbs
Sample Options
Meal 1

Spinach Omelet

  • Omega-3 Eggs

    Omega-3 Eggs

    3 eggs
  • Pepper Jack Cheese

    Pepper Jack Cheese

    1 slice

     Alternate Options: 1 slice cheddar, 1 slice provolone, 1 slice Swiss, or 1/4 cup crumbled Feta
  • Baby Spinach

    Baby Spinach

    1 cup

     Alternate Options: 1 cup broccoli florets, 1 cup sliced shiitake mushrooms, 1/2 sliced red bell pepper, or 1/2 diced small onion
  • Peach

    Peach

    1 small peach

     Alternate Options: 3/4 cup fresh raspberries, 1/2 Asian pear, 1 tangerine, or 10 strawberries
Meal 2

Chocolate Nut Shake

Meal 2 Alternative

Strawberry Cream Smoothie

Meal 3

Grilled Steak With Avocado-Tomato Salad

Alternate Salad Option 1

Alternate Salad Option 2

Meal 4

Post-Workout Nutrition

Meal 5

Flax Pasta With Hearty Sauce

Eat Right All Year:
A Roundup Of Seasonal Hits And Misses

Spring/Summer

Stock Up On: Fresh fruit. "You need plenty of berries in your diet during the summertime," says Michael Chiarello, a competitor on Food Network's Next Iron Chef. "They're full of antioxidants and are a great source of fiber."

Avoid: Too many burgers. "Even when the package says 'lean,' it's usually not that lean. Per ounce, most burgers contain as much saturated fat as a pat of butter," warns Judy Caplan, R.D., a spokesperson for the American Dietetic Association. Maintain your beach body by grilling more salmon, flank steak, or chicken.

Fall

Stock Up On: Squash and pumpkin. "All types of squash are typically good sources of vitamin C, which is helpful during the flu season," says Joy Dubost, R.D., a spokesperson for the National Restaurant Association. "They're fat-free and cholesterol-free, as well." Try sautéing some with a bit of olive oil, pepper, and salt.

Avoid: Halloween candy. Many guys stock up during October and then wind up munching on it until Thanksgiving. "Buy miniature candies and chocolates and set a cut-off date for when you're going to throw them away," Caplan says. "It's better to run out than to have too much left around the house later on."

Winter

Stock Up On: Citrus fruits. Grapefruits, tangerines, and oranges are all in season in winter and filled with potent nutrients, Dubost says.

Avoid: Hot, sugary coffees and drinks. Some can pack close to 1,000 calories—more than several servings of cake or cookies, Caplan warns. "And most of those calories come from fat and sugar."


Bookmark and Share

Related Articles

About The Author

Mens Fitness
VIEW AUTHOR PAGE

Men's Fitness Magazine

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.7

Out of 10
Good
13 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com