{"id":2280,"date":"2025-02-18T09:54:40","date_gmt":"2025-02-17T22:54:40","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/effortless-meal-prep-for-muscle-building.html"},"modified":"2025-02-18T09:54:41","modified_gmt":"2025-02-17T22:54:41","slug":"effortless-meal-prep-for-muscle-building","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/effortless-meal-prep-for-muscle-building.html","title":{"rendered":"Effortless Meal Prep for Muscle Building"},"content":{"rendered":"

If you\u2019re bodybuilding, or looking for a healthy bulking diet that you can use to pack on muscle, this bodybuilding meal prep can help you achieve your goals.<\/p>\n

This easy meal prep is meant for bodybuilders or those looking to bulk up.<\/p>\n

When you\u2019re in the Bulk & Build phase of\u00a0Body Beast, your goal is to have a caloric surplus.<\/p>\n

This means you need to consume more energy than you exert and give your body enough carbs to ensure you have enough energy to both fuel your workouts and replenish the glycogen you torched during it.<\/p>\n

For this reason, you may find you\u2019re eating more carbs than you\u2019re probably used to, but, then again, with Body Beast, you\u2019ll probably also be training harder than you\u2019re used to.<\/p>\n

On the bodybuilding meal plan below, you\u2019ll be eating between 2,600 and 2,799 calories.<\/p>\n

This meal prep is easy as we\u2019ve laid out all your meal prep portions, but this bulking meal plan does require some organization.<\/p>\n

And, it may take you a few times until you can make it as quickly and efficiently as possible.<\/p>\n

A few tips to help you save time during your weekly meal prep:<\/strong><\/p>\n

1. Write out your plan for the week before you go to the store (you can see the grocery list for this meal prep below). This will save you time and money.2. Second, cook everything in bulk (I try to bake as many things as possible at the same time).3. Make sure you have enough containers and refrigerator space to accommodate such a big prep. You can\u2019t go wrong with reusable, BPA-free meal prep containers and mason jars as storage containers.<\/p>\n

You\u2019ll need to fill the following portion-control containers every day during this phase of the\u00a0Body Beast\u00a0diet, but adjust the numbers\u00a0to fit your caloric needs.<\/strong><\/p>\n

Not sure what level you should be at?<\/p>\n

Take a look within your printed copy of the Book of Beast or within the Body Beast program materials on Beachbody On Demand.<\/p>\n

\u2022 5 Green Containers (Vegetables)\u2022 7 Purple Containers (Fruit)\u2022 5 Red Containers (Protein)\u2022 10 Yellow Containers (Carbs)\u2022 1 Blue Container (Healthy Fats)\u2022 1 Orange (Seeds\/Dressings)\u2022 5 tsp. (teaspoons)<\/p>\n

Bulking Meal Plan Example Day<\/strong><\/h2>\n<\/p>\n

To make this meal plan very easy to make and follow \u2014 which is helpful if you\u2019re new to cooking or to prepping this much food \u2014 the meals are the same every day.<\/p>\n

But it\u2019s OK to adjust it to fit your tastes.<\/p>\n

As long as your portion-control containers match what\u2019s above and the foods are permitted on the Body Beast diet, go ahead and swap recipes and foods.<\/p>\n

Breakfast (1 Red, 1 Purple, 1 Blue,\u00a0\u00bd<\/strong>\u00a0tsp.):<\/strong>1 whole egg + 4 large egg whites8 cashews1 cup grapefruit<\/p>\n

\u00bd\u00a0tsp. extra virgin olive oil (for cooking eggs)Apple cider vinegar (to aid digestion)<\/p>\n

Snack 1 (1 Red, 1 Purple, 2 tsp.):<\/strong>Shakeology blended with strawberries and\u00a02 tsp. peanut butter<\/p>\n

\"ChickenLunch (1 Red, 2 Yellow, 2 Green, \u00bd\u00a0tsp.):<\/strong>\u00be cup chicken1 cup brown rice1 cup saut\u00e9ed or steamed spinach1 cup cauliflower<\/p>\n

Snack 2 (2 Yellow, 1 Purple, 1 Orange):\u00a0<\/strong>1 cup cooked steel-cut oatmeal1 cup blueberries4 tsp. chia seeds<\/p>\n

\"Meal-Prep-for-Bulking-4\"<\/strong><\/p>\n

Snack 3 (2 Yellow, 2 Green, 1 Purple):<\/strong>1 cup pasta1 cup marinara sauce1 cup tomatoes1 cup mushrooms<\/p>\n

Pre-Workout: <\/strong>Beachbody Performance Energize<\/p>\n

During Workout: <\/strong>Beachbody Performance Hydrate<\/p>\n

Post-Workout (1 Purple, 2 tsp.):<\/strong>Beachbody Performance Recovery blended with 2 tsp. almond butter1 cup pineapple<\/p>\n

\"Sweet<\/p>\n

Dinner (1 Red, 2 Yellow, 1 Green):<\/strong>\u00be\u00a0cup beef or bison1 cup sweet potatoes or yams10 large asparagus spears or green beans<\/p>\n

Snack 4 (2 Yellow):<\/strong>6 cups popcorn, air-popped<\/p>\n

Snack 5 (1 Red, 2 Purple):<\/strong>\u00be\u00a0cup cottage cheese1 cup banana<\/p>\n

Cooking Tips for This Bulking Meal Prep<\/strong><\/h2>\n

Don\u2019t be deterred if you have little to no experience in the kitchen.<\/p>\n

While the bulking meal plan outlined below may have a lot of food, the preparation is far from difficult.<\/p>\n

Below are some quick instructions and tips for cooking the dishes we\u2019ve laid out in this meal plan.<\/p>\n

Chicken Breast<\/strong>After you season the chicken breast, put in pan with aluminum foil cover and bake for 25 min at 425 degrees. Here\u2019s a full\u00a0step-by-step on how to cook chicken breast\u00a0you may find helpful.<\/p>\n

Bison or Beef Steak<\/strong>Broiler \u2013 Cook for 7\u20139 minutes on each sideGrill \u2013 Cook until golden brown about 4\u20135 minutes, then turn steak over and cook for another 3\u20135 minutes for medium rare or 5 to 7 minutes for medium.<\/p>\n

Vegetables<\/strong>When saut\u00e9ing vegetables, cook them on low to medium heat. To retain the most nutrients, consider steaming them.<\/p>\n

Vegetables<\/strong>\u2022 3 cups cauliflower\u2022 2 cups broccoli\u2022 5 cups spinach\u2022 5 large tomatoes\u2022 5 cups mushrooms\u2022 5 large sweet potatoes or yams\u2022 2 bunches asparagus\u2022 2 cups green beans<\/p>\n

Fruit<\/strong>\u2022 4 large or 5 medium grapefruit\u2022 5 cups strawberries\u2022 5 cups blueberries\u2022 1 large pineapple\u2022 5 medium bananas<\/p>\n

Protein<\/strong>\u2022 25 eggs (or 5 whole eggs and 20 egg whites)\u2022 20 oz. chicken breast, boneless, skinless\u2022 12 oz. steak\u2022 8 oz. bison\u2022 32 oz. cottage cheese<\/p>\n

Dry Goods<\/strong>\u2022 1 pound pasta\u2022 Raw cashews\u2022 All-natural peanut butter\u2022 Almond butter\u2022 Chia seeds\u2022 Brown rice\u2022 Steel cut oatmeal\u2022 40 oz. marinara sauce\u2022 1 bag popcorn kernels<\/p>\n

Pantry<\/strong>\u2022 Extra virgin olive oil\u2022 Apple cider vinegar\u2022 5 servings Shakeology\u2022 Beachbody Performance \u2013 Energize, Hydrate, and Recover.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re bodybuilding, or looking for a healthy bulking diet that you can use to pack on muscle, this bodybuilding meal prep can help you achieve your goals. This easy meal prep is meant for bodybuilders or those looking to bulk up. When you\u2019re in the Bulk & Build phase of\u00a0Body Beast, your goal is […]<\/p>\n","protected":false},"author":1,"featured_media":2281,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2280","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2280","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=2280"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2280\/revisions"}],"predecessor-version":[{"id":2282,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2280\/revisions\/2282"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2281"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=2280"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=2280"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=2280"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}