2 Day Sample Meal Plan

steak dinner

I'll be honest with you, if your not following a sound nutritional meal plan, your weight training results will not be what your expecting.

The way I look at it, is that 60% to 70% of your weight training success will come from a well laid out weight training meal plan. Really, weight training success or failure hinges on a sound nutritional, weight training meal plan, of course, if all other variables are equal.

Now, I know this from personal experience as well as observing other aspiring weight trainer's dietary habits is that the most people with high success rates from weight training, all have one thing in common, and that's a solid nutritional plan.

Everyone has different goals when it comes to weight training but, when you get right down to it, weight training has one goal in common, to strengthen the lean tissues.

The only way to strengthen the lean tissues is to weight train, of course, but to feed them quality nutrients at steady intervals, throughout the day. I've come to the point in my training to know that it's useless for me to go to the gym without first topping off my body with fuel and building material.

The fuel and building material I'm talking about is whole food. Without filling your body up on whole foods, you simply won't grow. This is the complete truth.

Now, for some reason, this is the hardest part for aspiring weight trainers to understand and implement. It's one thing to simply show up at the gym and start hitting weights but it's a totally different matter to actually sit down and plan your attack.

I'm not going to lie to you, building a muscular body is hard work but it is also a thinking game. If you can sit down, think and plan your meals with whole food, I can assure you that you will grow, OVERNIGHT!

As soon as I show up at a gym, I can usually tell right off the hop who has this down and who doesn't. You want to know something? 90% of the trainers don't have it down. The 10% who understand this rule are full, tight, pumped and super strong.

I can tell right now that if you first plan out your meals ahead of time and stick to the schedule, your going to get huge a lot sooner than you think.

If you are dead serious about getting into shape and building a strong, muscular body, than I want you to do the following:

  • Plan out 6 meals for 3 days;
  • Ensure that all meals are healthy;
  • Do not miss any meals- Be consistent with all of your meals;
  • Cut out all junk food immediately;
  • Cut down on the booze;

If there is one thing that I am positive about in body building and that’s if you can do these steps, no matter what kind of routine you are following, you will grow overnight. The most important point you can get from this page is to eat at least 5 to 6 clean meals per day, consistently. If you can do this, you will find outstanding success with your weight training program. With that in mind, here is a two day, free weight training meal plan that you can use in your strength training program.

Day One Meal Plan

7:00 AM - Two glasses of water

7:30 AM - Meal One: Protein drink with one cup of strawberries, and 1 cup of skim milk

10:00 AM - Meal two: Breakfast burrito.
Ingredients: 1/4 cup red pepper, 1/4 cup green pepper, 2 slices of turkey bacon, 2 tablespoons of sliced and diced onions, 2 ounces of cheddar cheese, 2 eggs, 2 tablespoons of low fat salsa, 1 tablespoon of no fat sour cream, 1 extra large whole wheat tortilla.

Pre-heat oven to 400 degrees.
Over medium high heat, saute (stir fry) peppers, onions and mushrooms. The peppers should be a little soft usually about 8 minutes into the saute. Add turkey bacon and cook for about 5 minutes. Add eggs and scramble the mixture until the eggs are done. Using a spatula, spread the mixture onto a tortilla. Sprinkle cheese on top of mixture and roll up the tortilla.

Place tortilla on a baking sheet and brush both sides with extra virgin olive oil. Bake for 5 minutes until the top starts turning golden brown. Take out of oven and let cook for 3 minutes. Serve with salsa and sour cream. Have one glass of milk.

12:30 PM - Meal three: Grilled chicken breast, 1 cup of steamed veggies with one baked potato or ½ cup of brown rice. Have one glass of water

3:00 PM - Workout

4:15 PM - Meal four: Post workout drink - .Protein drink with one banana and one cup of skim milk

6:00 PM - Meal five: 5 ounce grilled steak with one baked potato and 1 cup of steamed veggies. Serve with 2 tablespoons of no fat sour cream.

8:30 PM - Meal six: Protein drink

10:00 PM - Bedtime

Day Two Meal Plan

7:00 AM - Two glasses of water

7:30 AM - Meal One :Protein drink with one cup of strawberries, and 1 cup of skim milk

10:00 AM - Meal two: 1 cup of Oatmeal with one glass of milk and one apple

12:30 PM - Meal three: A cup of spaghetti with 4 oz of extra lean beef. Top with ½ cup low fat pasta sauce. Have with one slice of whole wheat bread and one glass of water.

3:00 PM - Workout

4:15 PM - Meal four: Post workout drink - .Protein drink with one banana and one cup of skim milk

6:00 PM - Meal five: Grilled chicken breast, 1 cup of steamed veggies with one baked potato or ½ cup of brown rice. Have one glass of water

8:30 PM - Meal six: Protein drink

10:00 PM - Bedtime

Try the above sample, free weight training meal plan and I’m sure you’ll start to see some results immediately.

Good Luck And All the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Diet and Nutrition > Calorie Specific Menus