Bodybuilding meal plan, built around training.
An off-season week for anyone lifting 4 to 6 days: about 2,800 calories a day, 175 to 218 g of protein across four meals, with rice, oats and pasta in the meals around training. Alma can fit it to your goal.
Built from ISSN position stands advice.
The rules
Three rules for the building phase
Protein spread across the day
ISSN suggests 20 to 40 g per dose, about every 3 to 4 hours.
Carbs around training
Put rice, oats and pasta in the meals on either side of your session.
Total first, timing second
Hit the day's protein and calories first, then fine-tune when you eat.
Sample week
Seven days at about 2,800 calories
2,710 to 2,850 calories a day and 175 to 218 g of protein. Scale portions to your needs. Find your number
Day 1Monday
BreakfastOatmeal with whey, banana and milk¾ cup dry rolled oats, 1 scoop whey protein, 1 cup whole milk, 1 banana, 1 tbsp peanut butter
LunchChicken, rice and broccoli bowl6 oz chicken breast, 1½ cups cooked white rice, 2 cups broccoli, 1 tbsp olive oil, soy sauce and ginger
SnackGreek yogurt with granola and blueberries1 cup plain Greek yogurt, ½ cup granola, 1 cup blueberries
DinnerSirloin with roast potatoes and green beans6 oz sirloin steak, 2 cups roasted potatoes, 2 cups green beans, 2 tsp olive oil, garlic
About 2,780 kcal195 g protein309 g carbs
Day 2Tuesday
- BreakfastBagel with eggs and cheddar1 whole bagel, 2 eggs and ½ cup egg whites scrambled, 1 oz cheddar, 1 orange
- LunchBeef and pasta with marinara6 oz 90% lean ground beef, 1½ cups cooked whole-wheat pasta, 1 cup marinara, 1 oz Parmesan
- SnackTuna, rice cakes and cottage cheese1 can tuna in water, 1 cup low-fat cottage cheese, 3 brown rice cakes, 1 apple
- DinnerBaked salmon with quinoa and asparagus6 oz salmon, 1½ cups cooked quinoa, 1 bunch asparagus, 2 tsp olive oil, lemon
About 2,810 kcal218 g protein280 g carbs
Day 3Wednesday
- BreakfastWhey shake with oats and blueberries1 scoop whey protein, ½ cup dry rolled oats, 1 cup whole milk, 1 cup blueberries, 1 tbsp almond butter
- LunchTurkey burrito bowl with brown rice6 oz 93% lean ground turkey, 1½ cups cooked brown rice, ½ cup black beans, ¼ avocado, salsa
- SnackCottage cheese with pineapple and almonds1 cup low-fat cottage cheese, 1 cup pineapple, 1 oz almonds
- DinnerChicken thighs with sweet potato and sprouts6 oz skinless chicken thigh, 1 large sweet potato, 2 cups Brussels sprouts with 2 tsp olive oil, 1 cup whole milk
About 2,770 kcal194 g protein275 g carbs
Day 4Thursday
- BreakfastSteak and eggs with toast5 oz sirloin steak, 2 eggs, 2 slices whole-grain toast with 1 tsp butter, 1 cup orange juice
- LunchShrimp rice bowl with edamame6 oz shrimp, 1½ cups cooked white rice, 1 cup shelled edamame, 2 tsp sesame oil, soy sauce
- SnackGreek yogurt with honey, walnuts and banana1½ cups plain Greek yogurt, 1 tbsp honey, 1 tbsp walnuts, 1 banana
- DinnerBeef and potato stew with a roll6 oz beef chuck, 2 cups potatoes and carrots, 1 whole-grain roll, thyme and tomato
About 2,710 kcal217 g protein285 g carbs
Day 5Friday
- BreakfastProtein pancakes with peanut butter4 small oat protein pancakes, 2 tbsp maple syrup, ½ cup plain Greek yogurt, 2 tbsp peanut butter
- LunchChicken pesto pasta with salad6 oz chicken breast, 1½ cups cooked pasta, 2 tbsp pesto, side salad with 1 tsp olive oil
- SnackWhey shake with trail mix and an apple1 scoop whey protein in water, ¼ cup trail mix, 1 apple
- DinnerPork loin with brown rice and peppers6 oz pork loin, 1½ cups cooked brown rice, 2 cups peppers and onions with 2 tsp olive oil
About 2,760 kcal190 g protein295 g carbs
Day 6Saturday
- BreakfastCottage cheese scramble with toast1 cup low-fat cottage cheese, ½ cup egg whites scrambled in 2 tsp olive oil, 2 slices whole-grain toast with jam, 1 banana, 1 cup whole milk
- LunchSalmon rice bowl with avocado5 oz salmon, 2 cups cooked white rice, ½ avocado, cucumber, soy sauce and rice vinegar
- SnackChocolate milk, pretzels and string cheese1½ cups chocolate milk, 1 oz pretzels, 1 string cheese
- DinnerTurkey meatloaf with mashed potatoes6 oz 93% lean ground turkey, 1½ cups mashed potatoes made with milk, 1 tsp butter, 1½ cups green beans
About 2,850 kcal175 g protein313 g carbs
Day 7Sunday
- BreakfastOvernight oats with whey and strawberries½ cup dry rolled oats, 1 scoop whey protein, 1½ cups whole milk, 1 cup strawberries, 1 tbsp chia seeds
- LunchBeef and bean chili with rice2 cups chili made with 6 oz lean ground beef and kidney beans, 1 cup cooked white rice
- SnackBagel with peanut butter and milk1 whole-wheat bagel, 2 tbsp peanut butter, 1 cup whole milk
- DinnerChicken thighs with couscous and zucchini6 oz skinless chicken thigh, 1½ cups cooked whole-wheat couscous, 2 cups zucchini and tomatoes with 1 tbsp olive oil
About 2,810 kcal180 g protein301 g carbs
Shopping list
What to buy
Most days
Chicken and turkeyChicken breast, skinless thighs, ground turkey, a whole chickenchicken breast- Beef and porkSirloin, chuck, 90% lean ground beef, pork loin
- Eggs and dairyEggs, egg whites, whole milk, Greek yogurt, cottage cheese, cheddaregggreek yogurtcottage cheese
Now and then
Cook rice and chicken in batches twice a week. Weigh portions for a fortnight, then eyeball them.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many calories is this meal plan?
2,710 to 2,850 calories a day, which suits a lifter adding size at a moderate pace. Protein runs 175 to 218 g and carbs 275 to 313 g. If you train more than 6 days or have a physical job, add a fifth meal of rice and protein instead of more fat.
How much protein do I need to build muscle?
The 2017 International Society of Sports Nutrition position stand puts it at 1.4 to 2.0 g per kg of body mass a day for most exercising people, in doses of 20 to 40 g every 3 to 4 hours. For a lifter of 90 kilograms that is roughly 126 to 180 g. This week's 175 to 218 g suits a lifter of about 90 to 110 kilograms at 2.0 g/kg, and lighter lifters can trim protein portions.
Do I need protein powder on this plan?
No. The ISSN position stand says whole foods can meet protein needs, and chicken, beef, fish, eggs, milk and Greek yogurt cover this week. Powder is a practical add when a meal has to be a shake, as it is in four meals this week, because it adds protein without much food volume.
What should I eat before and after training?
Put a carb and a protein on either side of your session, such as the rice bowl or the pasta at lunch and the yogurt with granola after. The ISSN nutrient timing stand finds benefit from protein before or after training, and says total daily intake is the higher priority.
Is this a cutting plan?
No. This is an off-season week at about 2,800 calories, built to add size. If you are eating less, the ISSN notes people on lower intakes may need more than 2.0 g per kg of protein, so talk with a registered dietitian about your numbers.
Can I follow this if I train in the morning?
Yes. Move the biggest carb meal to breakfast and put the shake or the yogurt and granola straight after training. The meals stay the same, only the order changes. The ISSN puts the total day ahead of timing.
How does Alma help with a bodybuilding plan?
Log a meal by photo, voice or text in about 10 seconds and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like, and the macro calculator sets the protein and carb targets for your body.
Sources
Written by Alma from the sources below and reviewed November 4, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.