Sample Muscle Building Menus

The following body building menus are meant to help you design your own muscle building diet.

I've decided to break each item down into 2,500, 3,500, and 4,500 calorie menus.

If you don't know what you should be eating, go back to the diet part of building muscle 101 and it will help you figure out how much calories you should be eating on a daily basis.

However, if you are looking to gain weight, than simply multiply your body weight by 25.

This will give you a rough estimate of what your daily caloric intake will be. For example, let's say you weight 128 pounds. If you want to gain weight, you will eat approximately 3,200 calories per day (128 * 25). Once you have this, simply scroll down to the menus that corresponds to that figure (or close to it).

Please click on each menu to be taken that schedule:

2,500 calorie menus

3,500 calorie menus

4,500 calorie menus

Sample 2,500 calorie per day menu A

 
Breakfast Mid afternoon meal

½ cup bran flakes
1 cup 1% milk
1 medium peach
1 whole wheat toast
1 tbsp peanut butter


3/4 cup 1% cottage cheese
½ can (4oz) can peaches- sliced
1 English muffin
1 tbsp peanut butter
Mid morning meal Post workout meal
½ cup strawberries
½ cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
½ cup orange juice

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey
Lunch Dinner

Peach Chicken and Rice

2 oz skinless chicken breast
½ can sliced peaches
½ tsp of cornstarch
½ tsp peeled and grated ginger
1/4 tsp salt
1/4 cup water chestnuts
½ cup rice (uncooked)
½ cup snow peas
½ tsp extra virgin olive oil

Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
1/4 cup rice (cooked)

Cooking Instructions

Peach Chicken and Rice

Cook rice according to package directions. In a medium skillet, heat oil over medium high heat. Add chicken and cook, turning to brown evenly, until tender, usually 8-12 minutes. Remove from skillet and keep warm. Meanwhile, drain peaches reserving juice. If necessary, add water to the juices to equal 1/4 cup. Stir in cornstarch, ginger, and salt. Add to the skillet and cook and stir over medium heat until thickened and bubbly, about 10 minutes. Cook and stir in the peaches and water chestnuts and heat through. On a plate, arrange the rice, snow peas, and chicken. Spoon sauce over the chicken and serve.

Power Drink

Mix all ingredients in blender.

Chicken Teriyaki

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

Sample 2,500 calorie per day menu B

 
Breakfast Mid afternoon meal

1 sliced peach
½ cup low fat yogurt
1 scoop (2 oz) vanilla protein powder
1/4 cup blue berries
½ whole wheat bagel
1 tbsp light cream cheese


3/4 cup 1% cottage cheese
½ can (4 oz) sliced peaches
1 English muffin
1 tbsp peanut butter
Mid morning meal Post workout meal

½ cup strawberries
½ cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
½ cup orange juice


1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey
Lunch Dinner

Salmon Sandwich

½ can salmon
2 tbsp light mayonnaise
1 tsp horseradish
2 green onions-chopped
1 tbsp toasted pecan-chopped
Dash of parsley
2 slices whole wheat toast


Spaghetti

2 oz lean beef
1 oz spaghetti
1 slice whole wheat bread
1/4 cup pasta sauce
1/4 onion- sliced
½ cup mushrooms
1 tsp light margarine

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Cooking Instructions

Salmon Sandwich

In a bowl, flake salmon, remove skin. Mash bones with salmon. Stir in mayonnaise, horseradish, onion, pecans and parsley. Serve on whole wheat bread.

Power Drink

Mix all ingredients in a blender.

Sample 3,500 calorie per day menu A

 
Breakfast Mid afternoon meal

1 sliced peach
1 cup low fat vanilla yogurt
1 scoop (2 oz) vanilla protein powder
½ cup blueberries
½ whole wheat bagel
1 tbsp light cream cheese


1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberries
Mid morning meal Post workout meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey
Lunch Dinner


Tuna Sandwich

½ cup tuna
2 whole wheat slices of bread
1/4 cup diced celery
2 tbsp light mayonnaise
1/4 cup brown rice
1 tsp light mayonnaise
2 romaine lettuce leaves
1 cup cucumber
1 tbsp chopped parsley
1 tbsp chopped chives
1 cube soup base


Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8oz) sliced water chest nuts
½ cup rice (cooked)

Cooking Instructions

Tuna Sandwich

Cook brown rice according to label instructions but add a cube of soup base to taste once the rice and water start to boil. Meanwhile, mix tuna, celery, lemon juice, and mayonnaise. Mix well until creamy. Add chives and parsley. Spread on whole wheat bread. Add lettuce. Serve with cucumber and rice.

Power Drink

Mix all ingredients in blender.

Chicken Teriyaki

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

Sample 3,500 calorie per day menu B

 
Breakfast Mid afternoon meal

Cinnamon
1 cup cottage cheese
½ cup yogurt
½ cup applesauce
1 cup blueberries
12 almonds
½ cup orange juice


1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberries
Mid morning meal Post workout meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice


1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey
Lunch Dinner


Lean Roast Beef Sub

6 " whole wheat bun
4 ounces lean roast beef
1 cup lettuce
1 tomato cut into slices
½ oz low fat cheddar cheese
2 tbsp mustard


Chicken and Herbs

4 ounces skinless/boneless chicken breast
Dash of lemon and herb seasoning
2 tbsp chopped onion
1 oz egg whites
2/3 cup brown rice (cooked)
1 tsp low sodium soy sauce
1/4 cup green pepper

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Cooking Instructions

Lean Roast Beef Sub

Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with orange juice.

Power Drink

Mix all ingredients in blender.

Chicken and Herbs

Pre heat oven to 350 degrees. Spray a 10" by 12" baking dish with pam. Place the chicken in the baking dish and sprinkle with lemon and herb seasoning. Bake for 45-55 minutes, or until the chicken is golden and cooked through. Meanwhile. In a medium sized skillet, add onions and peppes and fry until brown. Stir in rice, egg whites and soy sauce, saute until golden brown.

Sample 4,500 calorie per day menu A

 
Breakfast Mid afternoon meal

Cream of Wheat and Grapefruit

1 grape fruit
½ cup cream of wheat
1 ½ cup 1% milk
1 tbsp brown sugar
½ English muffin
2 tbsp light cream cheese
150 g egg whites


1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberries
Mid morning meal Post workout meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 ½ cup 1% milk
1 ½ cup orange juice


1 scoop protein powder (2oz)
1 ½ cup orange juice
1 medium banana
1 ½ cup 1% milk
½ tbsp honey
Lunch Dinner


Turkey Tortillas

2 tbsp light mayonnaise
1 tbsp dijon mustard
1 medium apple- cut into strips
½ tsp lemon juice
2 whole wheat tortillas
4 romaine lettuce leaves
4 oz turkey breast- sliced
2 thin green onions or chives
1/4 cup grated carrot


Glazed Pork Chops

4 oz lean centre cut pork chops
½ cup white rice
½ tsp Mrs. Dash
1 tsp mustard
2 tbsp brown sugar
½ tsp cinnamon
½ tsp basil
8 baby carrots
1 cup 1% milk

Cooking Instructions

Cream of Wheat and Grapefruit

Cook cream of wheat according to package directions but use ½ cup of milk with 2/3 cups of water. Scramble egg whites in a non stick skillet and add a dash of pepper and salt for seasoning. Lightly toast English muffin and top with cream cheese. Add brown sugar to cream of wheat to taste after cooking is done. Serve cream of wheat with English muffin and 1 cup of milk to drink.

Turkey Tortillas

Combine mayonnaise and mustard. In a small bowl, toss apple with lemon juice. Spread a generous tbsp mayo mixture over each tortilla, layer a lettuce leaf and 2 oz turkey on top. Place 1 green onion 2 tbsp grated carrot and one quarter on apple strips at one end of tortilla. Roll up, jelly roll fashion secure with wooden pick, if necessary.

Power Drink

Mix all ingredients in blender.

Glazed Pork Chops

Pre heat oven to broil. Place chops in an oven safe baking dish. Broil until meat is white in color. Cook rice according to package directions. Rinse carrots under cold water. Mix carrots, spice, and 1/4 water in a medium pot. Set aside. Remove chops from the oven and flip them over. Reduce oven heat to 350 degrees Fahrenheit. Mix mustard, brown sugar, cinnamon and basil. Take chops out of oven and spread with mustard mixture. Return the chops to the oven and reduce the temperature. Bring vegetables to a boil, and simmer until both the chops and rice are done. Once chops are done, serve with rice and vegetables.

Sample 4,500 calorie per day menu B

 
Breakfast Mid afternoon meal

Power Oatmeal

60 g oatmeal
200 ml egg whites
1 tbsp raisins
1 cup 2% milk
1 tbsp brown sugar
1 cup orange juice


1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberries
Mid morning meal Post workout meal


1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 ½ cup 1% milk
1 ½ cup orange juice


1 scoop protein powder (2oz)
1 ½ cup orange juice
1 medium banana
1 ½ cup 1% milk
½ tbsp honey
Lunch Dinner

Chicken Roll Ups

3 oz sliced chicken breast- deli style
2 tbsp light mayonnaise
2 large whole wheat tortillas
dash of lemon juice
2 oz low fat cheddar cheese
1/4 cup red pepper
1/4 cup tomato sliced cubes
1/4 cup romaine lettuce


Rainbow Trout

4 ounces of rainbow trout
1/4 cup onions
Dash pepper
1 tbsp Parmesan-dried
½ cup brown rice
7 oz broccoli florets
½ cup corn
1 clove garlic- divide into individual parts
1 cube vegetable base
1 ½ cup cold water
1 cup of 1% milk

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Cooking Instructions

Power Oatmeal

Gradually stir oats into boiling milk. Cook for about 3-5 minutes. Stir occasionally add egg whites and stir until fluffy. Cover and remove from heat. Let stand a few minutes and add brown sugar and raisins.

Chicken Roll Ups

Spread ranch dressing over tortillas. Spread a layer of cooked chicken over tortillas. Drizzle with a little lemon juice. Top with cheese and red pepper, tomatoes and lettuce leaves. Sprinkle with black pepper. Roll up, jelly roll fashion and secure with a wooden pick if necessary

Power Drink

Mix all ingredients in blender.

Rainbow Trout

Pour rice into medium sized cooking pot and add water and soup base. Heat until the water boils and then reduce heat to simmer. Cover and do not stir. Set timer for 30-40 minutes. Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout. Add pepper and wrap trout in the tinfoil. Place trout on a cooking tray and put into over for 20-30 minutes. Cut broccoli into bite sized pieces and wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce heat and simmer cover for 5-8 minutes. Serve trout, broccoli and rice hot.


I've also decided to add full 7 day menus for 2,000 calorie diets and 3,000 calorie diets. These sample menus will give you a good idea of how to structure your eating schedule. Simply click on each link to be taken to each page.

2,000 calorie sample menu plan

3,000 calorie sample menu plan

If there is one resource that I have to recommend when it comes to muscle building recipes and menus, it would have to be "Anabolic Cooking" by Dave Ruel. Anabolic Cooking has menu plans for 1,200 up to 4,000 calorie diets with over 200 easy to make and tasty recipes. I've downloaded a copy and it is absolutely fantastic. If your serious about building muscle and burning fat, you have to check out this book.

You can read my review at:

Dave Ruel Anabolic Cooking Review

To check this resource out, click here.

Good luck and all the best!

Blake



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