The following is a 17-day diet plan for bodybuilding.
This diet is designed to help you add lean muscle mass while keeping fat gain to a minimum explains Alex Gierbolini. The calorie totals are based on a daily intake of 2,700 calories.
Day 1:
Breakfast: 1 cup oatmeal, 1 scoop protein powder, 1 banana
Lunch: Grilled chicken breast, 1 sweet potato, Green vegetables
Snack: 1 scoop protein powder, 1 cup almond milk
Dinner: Beef stew, 1 cup brown rice, Broccoli and carrots
Day 2:
Breakfast: Scrambled eggs, 4 egg whites, 1 whole wheat English muffin
Lunch: Tuna salad wrap, 1 apple
Snack: Protein shake
Dinner: Salmon, Brown rice, Asparagus
Day 3:
Breakfast: Pancakes made with protein powder and oats, ½ cup blueberries
Lunch: Grilled chicken sandwich on whole-wheat bread, Lettuce, tomato, onion, mustard, 1 cup grapes
Snack: String cheese and an orange
Dinner: Lasagna with ground turkey meat sauce Zucchini and yellow squash Salad with balsamic vinaigrette dressing
Day 4:
Breakfast: Omelet with veggies and mozzarella cheese ½ cup oatmeal
Lunch: Turkey burger on a whole wheat bun Kale chips
Snack: Cottage cheese and pineapple
Dinner: Grilled steak Sweet potato Brussels sprouts Salad with ranch dressing
Day 5:
Breakfast: Protein shake made with milk and protein powder ½ cup raspberries
Lunch: Tuna salad Lettuce, tomato, onion, mustard 1 pear
Snack: Greek yogurt with honey and almonds
Dinner: Chicken fajitas Peppers, onion, salsa Brown rice Black beans
Day 6:
Breakfast: Egg white omelet Spinach, mushrooms, cheddar cheese 1 slice whole wheat toast with peanut butter
Lunch: Salmon Green beans Quinoa Snack: carrot sticks with hummus
Dinner: Beef and broccoli Stir fry Brown rice
Day 7:
Breakfast: 1 cup oatmeal 1 scoop protein powder ½ cup blueberries
Lunch: Chicken salad Lettuce, tomato, onion, celery, grapes, pecans
Snack: Protein shake
Dinner: Pork tenderloin Mashed potatoes Green beans Salad with balsamic vinaigrette
Day 8:
Breakfast: Pancakes made with protein powder and oats ½ cup raspberries
Lunch: Grilled chicken sandwich on whole wheat bread Lettuce, tomato, onion, mustard 1 cup grapes
Snack: String cheese and an orange
Dinner: Lasagna with ground turkey meat sauce Zucchini and yellow squash Salad with balsamic vinaigrette dressing recommends Alex Gierbolini
Day 9:
Breakfast: Omelet with veggies and mozzarella cheese ½ cup oatmeal
Lunch: Turkey burger on a whole wheat bun Kale chips
Snack: Cottage cheese and pineapple
Dinner: Grilled steak Sweet potato Brussels sprouts Salad with ranch dressing
Day 10:
Breakfast: Protein shake made with milk and protein powder ½ cup raspberries
Lunch: Tuna salad Lettuce, tomato, onion, mustard 1 pear
Snack: Greek yogurt with honey and almonds
Dinner: Chicken fajitas Peppers, onion, salsa Brown rice Black beans
Day 11:
Breakfast: Egg white omelet Spinach, mushrooms, cheddar cheese 1 slice whole-wheat toast with peanut butter
Lunch: Salmon Green beans Quinoa Snack: carrot sticks with hummus
Dinner: Beef and Broccoli Stir fry Brown rice
Day 12:
Breakfast: 1 cup oatmeal 1 scoop protein powder ½ cup blueberries
Lunch: Chicken salad Lettuce, tomato, onion, celery, grapes, pecans
Snack: Protein shake
Dinner: Pork tenderloin Mashed potatoes Green beans Salad with balsamic vinaigrette dressing
Day 13:
Breakfast: Pancakes made with protein powder and oats, ½ cup blueberries
Lunch: Grilled chicken sandwich on whole wheat bread, Lettuce, tomato, onion, mustard, 1 cup grapes
Snack: String cheese and an orange
Dinner: Lasagna with ground turkey meat sauce Zucchini and yellow squash Salad with balsamic vinaigrette dressing
Day 14:
Breakfast: Omelet with veggies and mozzarella cheese ½ cup oatmeal
Lunch: Turkey burger on a whole wheat bun Kale chips Snack: Cottage cheese and pineapple
Dinner: Grilled steak Sweet potato Brussels sprouts Salad with ranch dressing
Conclusion:
The two-week clean eating meal plan is a great way to jumpstart a healthy lifestyle says Alex Gierbolini. It is packed with nutritious foods that will help boost your energy levels, improve your skin and hair, and promote weight loss. This meal plan is also easy to follow and can be easily tailored to your own personal preferences. So, if you are looking for a way to kick start a healthy lifestyle, this is the perfect plan for you!