One Day Muscle Building Eating Schedule

The following eating schedule is built around a workout time of 6:30 PM.

This is a sample of how to set up a solid meal schedule that will help improve your appetite. You may find that this is a lot of food to eat in one day but in time, you will “teach” your body to eat more which will help improve your appetite. This is very important.

Remember, this type of meal plan will top up all energy stores and prime your body for optimal muscle growth. Your body will be in a positive nitrogen state and primed for muscle growth.

7:00 AM – Oatmeal and yogurt

This meal is not to be missed. This meal serves two purposes. First, it’s the most important meal of the day because your body will instantly absorb these nutrients. Secondly, it will help set your appetite stage for the upcoming day. Once your body digests this meal, which is almost instantly, it will start to get very hungry. This sets the tone for the entire day. If your not used to eating breakfast this early, start with a 1/4 or ½ cup of oatmeal.

• 1 cup of oatmeal
• 1 tablespoon of raisins
• 1/4 cup non fat strawberry yogurt.

Simply cook the oatmeal according to the directions and add the raisins. Once cooked, add to a bowl and top with yogurt. Serves 1

9:30 AM – Egg scramble

This meal is a protein breakfast. It’s super easy to make and tasty.

• 3/4 cup of egg whites
• 2 whole eggs
• ½ cup low fat cottage cheese
• 2 tablespoons of diced onions
• 2 tablespoons of diced red peppers
• 2 slices of turkey bacon – Sliced into small cubes
• 1 teaspoon of olive oil
• 1/3 cup water
• ½ teaspoon garlic powder
• Salt and pepper

Heat oil in a medium skillet. Add water, onions, red peppers, turkey bacon, garlic powder, salt and pepper. Cover and let cook until water disappears – About 5 minutes. Add egg whites, cottage cheese, eggs and scramble. Cook until all water is gone and eggs are done. Add a bit of Franks Hot Sauce for a bit of zing. Serves 1

Tip* Add 1 tsp of braggs low sodium soy sauce to saute onions and peppers. Adds a little more flavour to the mixture.

12:00 PM – Tuna Casserole

• 1 cup whole wheat bow tie pasta
• 1 can tuna in water (NOT in OIL)
• 1 tablespoon diced celery
• 1 tablespoon of diced onions
• 1 tablespoon of diced yellow peppers
• 1 tablespoon of olives (optional)
• 2 tablespoon no fat mayo

Cook bow tie pasta according to package directions. Meanwhile mix the remaining ingredients (except mayo) in a medium mixing bowl. Once pasta is cooked, strain and add to the mixing bowl. Add mayo and mix the entire mixture well. Once mixed, add to serving plate. Serves 1

2:30 PM – Protein Drink

• Two scoops of protein powder
• ½ banana
• 4 ice cubes
• 1 ½ cups water

Mix everything in a blender until smooth. Serves 1

4:30 PM – Beef Stroganoff

• 50 grams whole wheat linguine
• 4 ounce lean steak cut into thin strips
• 2 tablespoons diced onions
• ½ cup sliced mushrooms
• 1 teaspoon dried parsley
• ½ teaspoon nutmeg
• 1/4 teaspoon of dried basil
• 2 tablespoons of low fat mayo
• 2 tablespoons no fat plain yogurt
• 3/4 cup water

Cook pasta and set aside. In a medium skillet, add oil and saute onions and mushrooms for 2 to 3 minutes. Add water, parsley, nutmeg, basil, mayo, and beef and mix well. Cover and let cook for about 10 to 15 minutes until beef is cooked through and mixture thickens. Once cooked, add yogurt and mix well.

Pour mixture over linguine. Serves 1

6:00 PM – Pre-Workout Drink

• Two scoops of protein powder
• 4 ice cubes
• 1 ½ cups water
• 2 Tablespoon honey

6:30 PM – Workout

7:45 PM – Post Workout Drink

• Two scoops of protein powder
• ½ banana
• 4 ice cubes
• 1 ½ cups water
• Optional 5 grams of creatine can be added

9:30 PM – Granola Crunch Snack

• ½ cup granola
• 1 cup low fat plain yogurt
• ½ cup strawberries- sliced
• ½ cup blueberries

Pour yogurt into a medium sized serving dish. Top with granola. Add strawberries and blueberries. Serves 1

This is a sample menu plan meant to stimulate energy levels and muscle growth. There are literally hundreds of different combinations of menus and recipes. Try and match a menu plan with your ideal daily caloric intake. I cover this topic in the article:

Eating To Build Muscle Mass and Burn Fat

Also, it you haven’t done so already, head over to Dave Ruel’s website and purchase his book “Anabolic Cooking”. It has over 200 muscle building recipes, complete with calorie specific menu plans. You can read my review of this book at:

Dave Ruel Anabolic Cooking Review

Good luck and all the best,


Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of, a successful fitness website that has been around for more than 15 years.