Weekly Diet Plan

STUDIO 209 FITNESS ONE-WEEK DIET PLAN The diets of bodybuilders are commonly described as restrictive, repetitive and boring. Traditional bodybuilding diets typically contain limited food selections and little variety among and within food groups, which can lead to an inadequate intake of essential minerals and vitamins (14Trusted Source). For this reason, it's important to incorporate variety into your diet to ensure your nutritional needs are being met especially during a cutting phase when you eat limited calories. Each meal and snack should contain 20-30 grams of protein to optimally support muscle building (15Trusted Source). When you're in a bulking phase, your food intake will be much higher than when you're in a cutting phase. You can enjoy the same foods in the cutting phase that you would when bulking – just in smaller portions. Here is a sample one-week bodybuilding menu: MONDAY Lunch Venison burger, white rice and broccoli. Breakfast Snack Scrambled eggs with mushrooms and oatmeal. Low-fat cottage cheese with blueberries. Snack Protein shake and a Dinner Salmon, quinoa and banana. asparagus. TUESDAY Breakfast Lunch Snack Protein pancakes with light-syrup, peanut butter and raspberries. Hard-boiled eggs and an apple. Sirloin steak, sweet potato and spinach salad with vinaigrette. Snack Protein shake and Dinner Ground turkey and marinara sauce over walnuts. pasta. WEDNESDAY Breakfast Chicken sausage with egg and roasted potatoes. Snack Greek yogurt and almonds. Lunch Turkey breast, basmati rice and mushrooms. Dinner Mackerel, brown rice and salad leaves with vinaigrette. Snack Protein shake and grapes. THURSDAY Breakfast Ground turkey, egg, cheese and salsa in a whole-grain tortilla. Lunch Chicken breast, baked potato, sour cream and broccoli. Snack Yogurt with granola. Dinner Snack Protein shake and Stir-fry with chicken, egg, brown rice, broccoli, peas and carrots. mixed berries. FRIDAY Lunch Breakfast Blueberries, strawberries and vanilla Greek yogurt on overnight oats. Snack Tilapia fillets with lime juice, black and pinto beans and seasonal veggies. Jerky and mixed nuts. Dinner Ground beef with corn, brown rice, green peas and green beans. Snack Protein shake and watermelon. SATURDAY Breakfast Ground turkey and egg with corn, bell peppers, cheese and salsa. Snack Can of tuna with crackers. Lunch Tilapia fillet, potato wedges and bell peppers. Dinner Diced beef with rice, black beans, bell peppers, cheese and pico de gallo. Snack Protein shake and pear. SUNDAY Breakfast Eggs sunny-side up and avocado toast. Lunch Pork tenderloin slices with roasted garlic potatoes and green beans. Snack Protein balls and almond butter. Dinner Turkey meatballs, marinara sauce and parmesan cheese over pasta. Snack Protein shake and strawberries. 7/2 Gemstone Bvd, Carine WA 6020 O 0447 379 059 O www.studio209fitness.com.au O facebook.com/studio209fitness instagram.com/studio209fitness