Joey Vaillancourt Fitness
From Joey, Nutrition, muscle building meal plan

Sample Muscle Building Meal Plan Workout Days

September 9, 2010 by Joey Vaillancourt · 17 Comments 

If you are interested in building muscle, listen up because this meal plan will contribute to a high percentage of your success in the coming weeks.

Sure, workouts are necessary to build muscle, but I continue to see people who simply don’t take the nutrition side of things seriously.


You cannot fall under the impression that you don’t  need to focus on nutrition when building muscle.

That’s like trying to fill a high performance vehicle with REGULAR gasoline…


It just wont perfom at it’s peak and neither will you if you eat junk food all the time.


I have put together a sample meal plan with some of the best muscle building foods that will get you on track to some SERIOUS gains in muscle size and buffness :-)

Bones To Buff – Sample Muscle Building Meal Plan
Workout Days

Sample Meal Plan

6:30AM Breakfast

1 cup of rolled oats
1 scoop of protein powder
1/4 cup of eggwhites
2 slices of whole wheat bread
1 TBSP of peanut butter
1 TBSP of sugar free jam

“Mix cooked oats, eggwhite and protein powder and have toast, jam and peanut butter on side”

9:30AM Snack

1 cup of cottage cheese
1/2 cup salsa
1 cup of brown rice
1 cup of steamed broccolli

1PM Lunch

1 cooked chicken breast (fresh chicken)
1 large salad (lettuce, cherry tomatoes, onions)
1 TBSP Low cal dressing
1 baked sweet potatoe on the side

4PM Pre-Workout Snack

2 scoops of protein powder
1 cup of fresh fruit
4 Rice cakes
1/4 cup of almonds

“Blend protein powder with fruit. Enjoy rice cakes on the side with almonds”

5PM-6PM Workout

6:15PM Post-Workout Shake
1 Scoop of protein powder
2 cups of fruit juice

“drink seperately for best taste results”

7:30PM Post Workout Supper

2 Cups of White Rice or 1 large bake potato
1 chicken breast, turkey or 10 eggwhite omelette
2 cups of steamed asparagus

10PM Snack

1/4 cup of nuts (your choice)
Omelette (6 eggwhites and 1 yolk)
1 scoop of protein powder(optional)


The above plan can be adjusted however you like.

If you want to switch turkey for chicken or brocolli for spinach…it’s all good so long as you replace the foods with another food of equal macro-nutrient breakdowns.

Protein for a protein, carb for a carb and a fat for a fat.

Feel free to spice some things up with low sodium herbs and spices like oregano, pepper, cayenne pepper and lemon juice.

I’ll be back next week with another set of meal plans for your non-workout days. You wont want to miss this either because it will be the difference between gaining bodyfat and not gaining any if you follow the 1 simple rule I will share…

If you have any questions, please ask them over in the comments section of the blog below the post.


To get over 200 recipes, check out Anabolic Cooking for the #1 cookbook on the internet today dedicated to providing delicious muscle building recipes.


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