If you want to build muscles, you have to fuel your body properly. Body builders especially have to watch their calorie intake as well as what kind of foods they are eating to repair the breakdown of muscle tissues that occur each day. With the right fuel with nutritious meals, your body can repair muscle damage and build strong, lean muscles fast.

General Nutritious Meals Guidelines

  Nutritious MealsEat six times a day: Eating smaller meals throughout the day will keep your metabolism steady and keep your blood sugar levels even. Keep hydrated: Water is essential to the body, and you should drink about half your body weight in ounces each day. Fuel with lean protein: Try to eat lean proteins throughout the day. This will keep your body from storing excess fat. Protein supplements are also a good source of healthy protein. Eat carbs strategically: Eat your carbs first thing in the morning or just after workouts. This is time when your body will use them the most efficiently.  

Structured Meal Plan

For each meal, follow a structured plan that will give you the ultimate in nutrition throughout the day. Structure your meals like this:
  • Meal 1: Carbs and protein
  • Meal 2: Protein supplement and fruit
  • Meal 3: Protein and vegetables
  • Meal 4: Protein supplement
  • Meal 5: Protein and carbs
  • Meal 6: Protein and carbs
Try this sample menu for a week of healthy bodybuilding: Nutritious Menu PlannerDay 1
  • Meal 1: Eggs, blueberries, and toast
  • Meal 2: Protein powder and apple
  • Meal 3: Steak and salad
  • Meal 4: Protein powder shake
  • Meal 5: Chicken and rice pilaf
  • Meal 6: Fish and broccoli
Day 2
  • Meal 1: Egg sandwich with ham and cheese, strawberries
  • Meal 2: Protein shake and trail mix
  • Meal 3: Chicken and carrots
  • Meal 4: Protein shake
  • Meal 5: Shepard’s pie
  • Meal 6: Chicken sandwich
Day 3
  • Meal 1: Yogurt and bananas
  • Meal 2: Apple and protein shake
  • Meal 3: Cauliflower and steak
  • Meal 4: Protein shake
  • Meal 5: Fish and chips
  • Meal 6: Corn and chicken
Day 4Protein shake
  • Meal 1: Cereal and bacon
  • Meal 2: Protein powder and fruit yogurt
  • Meal 3: Salad and chicken
  • Meal 4: Protein bar
  • Meal 5: Taco salad
  • Meal 6: Ham and potatoes
Day 5
  • Meal 1: Bacon and eggs and melon
  • Meal 2: Protein powder in fruit smoothie
  • Meal 3: Green beans and steak
  • Meal 4: Protein shake
  • Meal 5: Hot dog
  • Meal 6: Spaghetti
Day 6
  • Meal 1: Eggs and toast and fruit salad
  • Meal 2: Protein powder in yogurt
  • Meal 3: Fish salad
  • Meal 4: Protein shake
  • Meal 5: Hamburgers
  • Meal 6: Leftover beef patty and salad
Day 7
  • Meal 1: Fruit smoothie with protein powder
  • Meal 2: Melon and protein shake
  • Meal 3: Chicken salad
  • Meal 4: Protein shake
  • Meal 5: Baked fish and corn
  • Meal 6: Chicken lettuce wrap
Following a diet rich in protein and filled with healthy vegetables and fruit is a simple bodybuilding diet plan that will help you see fast results. In just a few weeks, you should see visible results from following the new nutritious meals diet plan.
Ronald K. Wright