Meal Plan for a New Bodybuilder Looking to Gain Weight

If you're a new guy to the gym and want to gain good quality muscle weight, then you'll be asking for one of the most commonly requested meal plans. The key to healthy quality weight gain is to eat big and eat consistently throughout the day following a structured meal plan such as the one below.

Aim to eat six or seven smaller meals / snacks, rather than three big meals. Include plenty of high protein food choices, like lean meat, chicken, fish, eggs and milk; high fibre complex carbs like cereals, bread, pasta, rice and potatoes; fruit and vegetables (don't forget nuts and pulses are also good sources of protein); as well as sources of essential fats.

Timing of meals is also important - spread the meals regularly through the day, and especially important is to eat good amounts of protein and carbs after training. Some protein and weight gain supplements can also be useful aids to packing on the bulk, but not in place of good wholesome food.

Here's a sample meal plan for one day for a new weight trainer looking to gain quality weight:

Wake 7.30 am
1 scoop whey protein in water
8.00am Breakfast
Large bowl porridge made with 250ml skimmed milk + 2 tsp sugar
2 slices granary bread toasted + olive oil-based spread
Serving weight gain drink or MRP
200ml orange juice + 1 tbsp flaxseed oil
2 tuna sandwiches (4 slices granary bread)
Large banana
Large chicken breast
200ml fresh vegetable soup
4 slices granary bread + olive oil spread
Low fat yoghurt
6 oatcakes
Tub cottage cheese
45 mins pre-workout
Glass skimmed milk
Large handful mixed nuts


Immediately post workout
2 scoops whey protein + 50g dextrose in water
Lean steak or 2 pork chops
2 medium jacket potatoes or 100g boiled basmati rice
Large serving of vegetables
Low fat yoghurt
Large bowl wholewheat breakfast cereal + 250ml skimmed milk + 2 tsp sugar
1 scoop whey protein in 150ml skimmed milk

If you are looking to up the intensity of your workouts then you might find it useful to give this pre workout supplement guide a read.

As with all the meal plans this is merely a guide and must not be stuck to rigidly! You must eat a variety of different meats / fish / alternatives, complex carbohydrates, fruit and vegetables every day, and drink plenty of water.

Adapt the plan to suit your own needs according to your results in order to keep the gains coming and body fat down. Varying portions from day to day, along with hard training will help maximise gains.

Plans for people with illness or medical conditions in no way should override advice provided specifically for you by your doctor, clinical dietitian or other clinician. We advise that you seek the advice of a suitably qualified physician before commencing any exercise regime, following any dietary or nutritional regimen or beginning the use of any dietary supplements, legal or otherwise. The information provided on the Website is intended as information only and does not constitute advice. Therefore, it must not be relied on to assist in making or refraining from making a decision, or to assist in deciding on a course of action.