Diet planner for muscle building: bodybuilder protein food(2021)

4 min readJul 17, 2021

Are you a person who is a bodybuilder or you are a beginner and want to know the perfect diet plan? If yes, then hold on, We are here to share with you a complete “diet planner for muscle building”.

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Here is the perfect diet planner for muscle building

We will give you two types of breakfast, lunch, and dinner.

Water:

Drinking water is the first thing in the morning you must do. Water with an empty stomach has many health benefits like Boosts your metabolism by 25%, flushes the bowel, and removes toxins. Water stored in a copper vessel or bottle has even more benefits.

Breakfast

Oatmeal:

You can prepare oatmeal as you like. This is simple food and rich in macronutrients that your body needs.
Take half a cup of oats and add 1 cup of water or milk. You can take the quantity of oats as you wish. But, remember that water or milk should be double the oats.
Boil the water or milk then add oats and simmer it until it’s cooked. Then you can add honey.
This is the simple oatmeal diet for building muscle. now to add more protein to your oatmeal, You can add more nuts and dry fruits. You can also have fruits to get more nutrients.
If you are a non-vegetarian then you can have 2 to 3 boiled eggs along with oatmeal.
Take 2 whole eggs and another egg without yolk.
This is an awesome diet for building muscle.

Brown bread and fruits:

This is a very easy and low-budget High protein breakfast you can try.
Take 2 slices of brown bread and slightly roast them if you like.
Apply peanut butter ( preferably homemade) between the slices.
Have some fruits aside.
This is the simplest diet for muscle building.

Lunch

Chicken fried rice:

This is the yummiest bodybuilder protein food.
Take 100g of chicken breast and put the whole chicken breast into water.
Add a pinch of turmeric powder and lemon to it.
Let it boil for up to 10minutes.
After the chicken breast is cooked.
Take that and shred it into pieces.
Now take your favorite veggies like carrot, beans, cabbage, etc. Chop them and keep them aside.
Add some oil into a pan and add mustard seeds and add all the veggies.
Stir that for about 2 to 3 minutes.
Now add some cooked brown rice and shredded chicken breast pieces.
Stir well and garnish with coriander leaves.
Try this amazing bodybuilder protein food and get your muscle boosted.

Chickpeas:

Chickpeas are a great source of protein for vegetarians.
Put 1 cup of chickpeas in hot water and let them become soft.
Now squeeze the water out of it
Take an onion, tomato, chilies and chop them.
Take a pan and put some oil and the chopped veggies.
Fry them and add chili powder, salt, homemade garam masala powder, and stir it. And let them cook in simmer for 5minutes.
If you want you can add some cooked beans.
Sprinkle some of the chopped coriander leaves.
You can take this with brown rice or chapattis.
As a salad, include sliced tomato, cucumber, and green veggies.

Dinner

Chicken breast:

Take 100g of chicken breast and add curd, ginger garlic paste, chili powder, turmeric powder, a small amount of salt, and mix well.
Now, take a pan and put some olive oil or Butter.
You can some mustard seeds if you want, then add the chicken breast.
Roast that evenly until it is cooked.
And it’s done, this is the best bodybuilding protein foods you should take.
This is one of the high protein foods for bodybuilding.
You should take more greens and salads with this yummy lunch.
Take some of your vegetables and chop them.
Mix well and have 2 handfuls of this salad.
You will feel filled with this type of diet to build muscle.

Roti/rice and dal:

This is simple and cheap food to have in a diet planner for muscle building.
Take toor dal half cup in a cooker, add 1 and a half.
Keep it for 5 whistles. Whisk it and keep it aside.
Now take another pan, put some oil or ghee, onions, turmeric powder, ginger garlic paste, cumin, and mustard seeds.
Saute it for 3mins and add tomatoes
Cook them for some time, until it’s smashed.
Now add the whisked dal to this mixture and add water according to your consistency.
That’s it, a simple and a high protein diet to build muscle.
Take this dal with rice or roti, and vegetable salads.
This is a completely vegetarian diet for building muscle.

Snacks:

You can have nuts, dry fruits, half-boiled or raw vegetables, which are a great source of protein that you can munch on like a snack.

Juices like, fruit juice, vegetable juice, with nuts as toppings are healthy and rich in nutrients.

Milkshake: grind milk, protein powder, bananas, and honey. This is the easiest source for bodybuilder protein food.

Conclusion:

Diet to build muscle is the first thing you need to care about, to give your muscle protein-rich foods. Follow these high protein foods for bodybuilding to stay fitnhealthy. Try this diet planner for muscle building to get strong and healthy muscles.