There are a few high protein meal prep and snack options you can consider in your meal prep from
- Hard-boiled eggs
- Trail mixes with nuts and seeds
- Greek yoghurt, berries and nuts
- Can of Tuna with brown rice or veggies
- Mexican bowls w/ protein source, brown rice, veges etc.
- Omelette or scrambled eggs with mixed veges etc.
- Protein shakes
There are a few providers that cater to dietary requirements such as
- Workout meals: no gluten, no peanuts, no eggs, no dairy, no sesame, no soy.
- My Muscle Chef: no added dairy, no added eggs, no added gluten, no added nuts, no added seafood.
It depends on what the meal is, the size of an individual meal may appear a similar size as to what you have been ordering previously, however, the ingredients may be far more calorie-dense in comparison to what you’re used to eating. These high-calorie meals you may find cause you to feel fuller quicker and for longer which may take a little while to adjust to.
Relying on meal services for every mealtime, every day can stack up! However, many meal providers offer competitive prices with incentivised packs with cheaper individual meal costs with larger quantities being ordered. Check out the providers listed above to discover their pack offers.
There are many concerns with long term bodybuilding nutritionally and physically on the body, it’s important to work with qualified health professionals to ensure the utmost care is taken when preparing dietary changes and training adaptations.
Those competing in bodybuilding competitions or those looking to begin this journey need to be aware of the risks associated with developing eating and body image disorders. This is due to the aesthetic nature of the sport and its restrictiveness, it’s important to consider your mental health before and during entering competitions.
Bodybuilding is considered an expensive sport. There are many outgoing expenses that bodybuilders need to keep up with from meals, snacks, supplements, physical therapy treatments, competition-related expenses and travel associated costs.
This is different from person to person; bodybuilders can typically eat up to 5-8 meals a day to support muscle building. While most will stick to typical breakfast, lunch and dinners – some people may find themselves adding meals in-between typical meal times and lean towards high-protein snacks as well.
The ideal protein intake for bodybuilding depends on your fitness goals, body weight, and activity level. Most experts recommend consuming 1.6–2.2 grams of protein per kilogram of body weight per day for optimal muscle growth and recovery. For those focused on intense training or bulking, the higher end of this range may be more appropriate.
For example:
- A 70 kg individual aiming to build muscle should aim for 112–154 grams of protein per day.
It is important to consult with your health care practitioner before making any dietary changes.
There is not one singular food that is attributed to building muscle. To build muscle, you need to eat enough protein, healthy fats, and complex carbohydrates. You can get these nutrients from a variety of foods, including meat, fish, eggs, dairy, beans, whole grains, fruits, and vegetables.
Helms et al. (2014). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.” Journal of the International Society of Sports Nutrition 11(1): 1-20.
Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29–S38. https://doi.org/10.1080/02640414.2011.619204