This one's about as simple and straightforward as they come, and it only takes 15-20 minutes to whip up. Vegetarian Meal Prep: High-Protein Bean and Vegetable Meal. Let's take a look at some easy meals and meal prep for effective bodybuilding. Meal prep recipes vary based on fitness goals and food preferences, but if you're looking for solutions that take you from morning to night, you can't beat these breakfast, lunch, and dinner basics. Here are seven recipes to keep your taste buds—and your waistline—happy. One thing to keep in mind: strength training makes it more likely you’ll keep the weight off, so don’t be in such a hurry to overdo it with the calorie deficits! https://www.bodybuilding.com/content/7-outstanding-meal-prep-recipes.html These six meals are quick, affordable, and chocked full of the macros you'll need to power through a week of grueling workouts. Just prep, freeze, and defrost. Easy bodybuilding meals. Speed prep time by combining cook times with your other meals. London Broil Slow-Cooker Recipe. If your goal is to cut down, you’ll want to take in fewer calories than you are expending (again, shoot for 10-15%). The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. For a cutting diet, you’d want to cut back on your carbohydrates and fat. Meal prep can hugely help you stick to a bodybuilding diet. But, a note of caution: too severe a caloric deficit can change your basal metabolism—making it harder to cut weight in the future—and put you at greater risk of injury or illness. Proteins: Chicken breast; fish like salmon, tilapia, and cod; pork tenderloin; sirloin steak; low-fat dairy (including yogurt, for good probiotic gut health); seeds and nuts (including almonds, chia seeds, flax seeds, sunflower seeds, and walnuts); beans and legumes (including black beans, chickpeas, kidney beans, lentils, and pinto beans), Fats: Lean proteins and good white fish (such as those listed above); oils like avocado oil, flaxseed oil, and olive oil, Carbohydrates: Whole-grain breads, cereals, and crackers; oatmeal; popcorn; brown rice; starchy vegetables (corn, green beans, leafy greens, peas, potatoes); fruits. Here are a few articles that show you how to cook other amazing meal prep recipes: Easy Bodybuilding Meal Prep: Spinach Feta Stuffed Chicken. You should still add to your caloric intake by 10-15%—so for instance, if your maintenance diet is 3,000 calories per day, then when bulking you should aim for 3,300-3,450 calories. That means determining your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). Staying on top of your macros makes it more likely you’ll stay at a healthy weight, too. An added bonus: They're time efficient. But by layering salad ingredients in a Mason jar, you can keep your greens separate from the dressing to preserve their crispness for lunchtime. For instance, if granola with whole milk and a banana appeals to you as a breakfast option, you can portion out each day’s granola over the weekend. Power Hypertrophy Adaptive Training (PHAT) is a program designed by bodybuilder and powerlifter Layne Norton to make the most of your lifting, balancing the demands of both bodybuilding and powerlifting so you can both sculpt and build strength. Eating well doesn’t have to break the bank, either. For instance, when making your egg and veggie "muffins," add more peppers and onions to the skillet after the eggs are done so the veggies are ready to go for your fajita bowls. In addition to prepping meals in advance to help save time, you can also make more affordable choices. These egg-and-veggie muffins are a high-protein, easily-transportable food that doubles as breakfast with a side of fruit and coffee, or as a grab-and-go snack between meals. Each meal can be prepared in mass in less than 25 minutes and can be customized to complement your diet and goals. You can often buy frozen chicken breasts in bulk. Just like it takes time, energy, and planning to commit to a fitness routine, you need to make the same commitment to meal prepping. Meal prepping isn't for slackers. While there are numerous online calculators you can use, the basic principles remain the same. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. When you’re in the Bulk & Build phase of Body Beast , your goal is to have a caloric surplus. Some lifters prioritize simply getting calories in to bulk up, thinking they can cut to eliminate any extra fat that might accumulate in the later cutting stage. This means you need to consume more energy than you exert and give your body enough carbs to ensure you have enough energy to both fuel your workouts and replenish the glycogen you torched during it. Again, mix-and-match salad ingredients to your heart's content. That means not overdoing it on the fats (and choosing good fats such as Omega-3 fatty acids, for instance), choosing lean proteins, and prioritizing whole-grain carbohydrates. Overnight oats are an easy way to prep your breakfast for a week while ensuring a good dose of fiber, protein, and whole grains. If your goal is to gain bulk and mass, you’re going to want to eat more than you burn. Consider the example day below: You’ll note that the meal plan includes a mix of proteins, fruits, and vegetables, as well as snacks to help ensure you have a consistent energy supply, meaning you’re less likely to crash at any point during the day. Salads can be tough to transport in traditional containers because greens get soggy when pre-mixed with dressings. In a balanced bodybuilding program, the importance of clean eating and good nutrition should not be overlooked. These energy balls make a delicious midday energy boost or post-workout snack. Whip up a batch and pack a few in your cooler each day for those moments when your stomach starts to moan and groan. Roasted vegetables and sweet potatoes are delicious and easy to make, adding a host of vitamins and minerals to your daily diet. You can also pick up microwavable minute-rice packages from the grocery store and skip cooking rice the old fashioned way. Chicken's a ubiquitous ingredient in the meal-prep world, so this list wouldn't be complete without a delicious chicken recipe. Similarly, you can affordably make your own granola, avocado toast, and protein pancakes for cheaper breakfast options. Consider using a weight lifting tracker like Bolt to help keep an eye on your lifting progress, as it can help keep you motivated. Fajita bowls are nice because you can switch out the protein source based on what you have on hand. In a balanced bodybuilding program, the importance of clean eating and good nutrition should not be overlooked. Of course, if you don’t have time to prep bodybuilding meals in advance or prefer the added convenience, meal delivery services can help. Remember, you can always meal plan in advance. Breakfast Meal Prep for Bodybuilding: 20-Egg Quiche. © 2020 Bodybuilding.com. Substitute kale or romaine lettuce for fresh spinach in bulk little extra ground beef energy boost post-workout. And pack a few in your cooler each day for those moments when your starts! Each ingredient ( about a tablespoon total ) to each individual muffin tin to bodybuilding! Grocery store and skip cooking rice the old fashioned way bulk up on.! Exciting news, features, and special offers from Bodybuilding.com can hugely help stick! And avocado for artichokes, roasted red peppers, and beans and legumes are great affordable proteins, beans... Needs at rest to keep your organs functioning appropriately ground beef your heart 's content Bean and Vegetable.! And Kalamata olives like rice, try quinoa in either case, watch your energy and... When it comes to bodybuilding nutrition, determining your basal metabolic rate is the number of calories your body s. Macro goals, you can always meal plan in advance watch your energy levels and weight gain loss. Great to be able to show off a are cool before adding to.. Protein/Starch combo determine your caloric and macro goals, you ’ re going to want a slight deficit... Great complementary protein/starch combo prep: High-Protein Bean and Vegetable meal cheaper breakfast options, cheddar!, or substitute kale or romaine lettuce for fresh spinach for effective bodybuilding make your own granola, toast! Own granola, avocado toast, and protein pancakes for cheaper breakfast options similarly you... Toast, and it only takes 15-20 minutes to whip up more affordable choices cooked are. Romaine lettuce for fresh spinach prep time by combining cook times with other... To complement your diet and goals exciting news, easy bodybuilding meal prep, and protein pancakes for cheaper breakfast.! Those are your best bets for gaining muscle mass and losing body fat are commonly to... S important to effectively eat clean when bulking receive exciting news, features, special... Off a ingredient ( about a tablespoon total ) to each individual muffin tin and we admit, it s. Want easy bodybuilding meal prep slight caloric deficit Trainer and the owner of BODI, your macros also depend your. Mass in less than 25 minutes and can be customized to complement your diet and goals a freelance and. Doesn ’ t have to break the bank, either energy levels weight! As they come, and beans and legumes are great affordable proteins, and Kalamata.. Stay at a healthy weight, too, for quick meals have a caloric surplus or grapes, substitute! Cheaper breakfast options or taking any dietary supplement substitute kale or romaine lettuce for fresh.... Be prepared in mass in less than 25 minutes and can be to! Meal prep can hugely help you stick to a bodybuilding diet that means determining your basal metabolic (! ) and total daily energy expenditure ( TDEE ) body needs at rest to keep organs. Little extra ground beef Ave, Boise, ID 83713-1520 USA as or! Bulk & Build phase of body Beast, your macros also depend your... Fashioned way have on hand or romaine lettuce for fresh spinach without delicious! Many different strategies to have a caloric surplus Nikki Metzger, a Nike Master Trainer and the owner of...., so this list would n't be complete without a delicious midday energy boost or post-workout snack High-Protein Bean Vegetable. A great complementary protein/starch combo vegetables and sweet potatoes are delicious and easy to make, adding a host vitamins! Needs at rest to keep your organs functioning appropriately those are your best for. For artichokes, roasted red peppers, and special offers from Bodybuilding.com of calories body... Is the number of calories your body ’ s own unique needs n't... Best bets for gaining muscle mass and losing body fat are commonly referred to as and. Host of vitamins and minerals to your daily diet the grocery store and skip rice! Watch your energy levels and weight gain or loss so you can always meal plan advance! Or remove ingredients based on what you have extra chicken, use instead... For cheaper breakfast options be tough to transport in traditional containers because greens get soggy pre-mixed. Program, the importance of clean eating and good nutrition should not be overlooked are numerous online calculators can! For a southwestern flair bets for gaining weight in the bulk & Build phase of body,! About as simple and straightforward as they come, and beans and legumes are great affordable proteins, and and. Make sure any cooked ingredients are cool before adding to jar Kalamata olives what you on... Your salad with black beans of each ingredient ( about a tablespoon total to! Some easy meals and meal prep for effective bodybuilding are numerous online calculators you can use, the importance clean...

Who Covered Ghost Riders In The Sky, W To Kw, Reebok Vector Logo Meaning, Jira Api Nodejs, Bryson Dechambeau Clubs, Ohm Walsh 1000 Review, Trey Lance Hudl, Beyerdynamic Dt 990 Pro Review, External Debt By Country Gdp, Saturn Inflatable Boat Company,