Muscle Building Diet & Meals

muscle building diet

A great muscle building diet must include a wide variety of foods from each food category. A high protein diet is essential for building muscle, but you have to consume plenty of carbohydrates and fats as well for optimal muscle growth.

Here is an example of a great meal that includes protein, complex carbohydrates and healthy fats.

Start with a great muscle building protein such as lean beef steak, next add a some complex carbohydrates such as brown rice and vegetables such as tomatoes, cucumber and carrots.

And last but not least some healthy fats from olive oil.

This combination of foods would make an excellent muscle building meal when eaten after an intense workout.

Here is how to prepare this meal:

1.) Season or marinate the steak and then cook the lean steak in one tablespoon of olive oil until it's medium or well done.

2.) Cook the brown rice in water as directed on the package or use instant microwave brown rice. Be sure that it's 100% brown rice and not white or other types of rice.

3.) Make a salad with sliced tomatoes, cut cucumber, sliced carrots and romaine lettuce(note: the darker the lettuce the more vitamins it contains). Use low-fat or fat free ranch or vinaigrette dressing.

That's it, you've got a great meal loaded with muscle building protein, a good dose of complex carbohydrates and a small amount of healthy fats.

Keep in mind that you'll almost always get more nutrients from eating whole-foods such as the ones above instead of eating processed and pre-packaged foods.

Here is how this meal would fit into a complete muscle building diet.


3 boiled eggs, 1 cup of oatmeal, one banana.



Muscle building drink/shake.


8-10 oz of lean steak, 1 cup of cooked brown rice, large salad.


1 ounce of almonds, high protein bar, 1 apple


8-10 oz of chicken breast , 1 Large sweet potato, cooked green beans, piece of fruit

Muscle building drinks are also a great way to consume plenty of calories needed for muscle building and recovering from workouts. Always keep in mind that a great muscle building diet has to contain plenty of good carbohydrates and healthy fats as well and not just protein.

Use the above diet and meals as an example of how to structure your diet for optimal muscle building.

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