Beginner Bodybuilding Meal Prep That Actually Works (Full Calories + Macros)

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Hudson's Classic Physique Meal Prep Plan & Grocery List (FEEL FREE TO PRINT THIS! -Hudson)

Target: Approx. 2600 Calories | ~290g Protein | ~230g Carbs | ~60g Fat
Carb Timing: Pre-Workout (Breakfast): ~35% | Post-Workout (Lunch): ~40% | Dinner (D): ~25%
Estimated Daily Sodium (Baseline): ~1200-1400 mg (Excludes added salt/seasonings)

Weekly Grocery Checklist (Estimated for 7 Days)
(Check items off as you shop. Quantities estimated, adjust as needed.)

Meat & Poultry:
[ ] 99% Lean Ground Turkey: ~3 lbs (Need 45.5 oz)
[ ] Chicken Breast (Boneless, Skinless): ~6 lbs (Need 94.5 oz)
[ ] 96/4 Lean Ground Beef: 7 lbs (Need 112 oz) (Confirm 96/4 or leaner!)

Dairy & Refrigerated:
[ ] Liquid Egg Whites: ~112 fl oz (Need 14 cups total - check carton sizes)

Produce:
[ ] Potatoes (Russet/Yukon Gold): ~7 lbs (Need ~3 kg / 6.6 lbs)
[ ] Avocados: 5-6 medium (Buy at varying ripeness stages)
[ ] Bell Peppers: 3-4
[ ] Onions: 2-3 medium
[ ] Fresh Spinach: 1 large container/bag (~10-16 oz)
[ ] Broccoli: ~2-3 lbs (Need ~14 cups florets)
[ ] Asparagus: ~2 lbs (Need ~10.5 cups chopped)

Pantry / Dry Goods:
[ ] Brown Rice (Dry): ~1 kg / 2 lb bag (Need ~2.6 cups dry / 490g)
[ ] White Rice (Dry): ~1 kg / 2 lb bag (Need ~3.7 cups dry / 693g)
[ ] Olive Oil: Check Stock (Need 7 tbsp)
[ ] Cooking Spray: Check Stock
[ ] Seasonings (Check Stock):
[ ] Smoked Paprika
[ ] Garlic Powder
[ ] Onion Powder
[ ] Black Pepper
[ ] Chili Powder
[ ] Salt
[ ] Optional: Low-Sodium Beef Broth or Coconut Aminos (Check Stock)

Meal Plan Overview
Daily Totals (Approx): 2589 kcal | 289g Protein | 230g Carbs | 57g Fat

Breakfast (Meal 1 - Pre-Workout): Lean Turkey & Potato Breakfast Scramble Bowl

(~806 kcal: 89g P / 80g C / 14g F)
Components: 6.5oz (raw) 99% Lean Ground Turkey, 2 cups Liquid Egg Whites, 425g (raw) Potatoes, 1 cup Peppers/Onions, 1 cup Spinach, 1/3 Medium Avocado.
Prep Directions:
Dice potatoes (425g raw), toss with seasonings, and roast (400°F/200°C) or air fry until tender (~25-35 min).
While potatoes cook, brown ground turkey in a skillet. Add peppers/onions and sauté until softened (~5-7 min). Stir in spinach until just wilted. Season well.
In a separate non-stick pan, scramble the liquid egg whites until cooked through.
For meal prep: Portion potatoes, turkey/veg mix, and egg whites into containers. Store refrigerated. Add fresh avocado slices (1/3 of avocado) just before eating.

Lunch (Meal 2 - Post-Workout): Chicken Breast, White Rice & Broccoli

(~939 kcal: 101g P / 91g C / 19g F)
Components: 13.5oz (raw) Chicken Breast, ~1.4 cups (cooked) White Rice (~275g cooked weight / ~99g dry), 2 cups Broccoli, 1 tbsp Olive Oil.
Prep Directions:
Season chicken breast. Bake, grill, or air fry until cooked through (165°F/74°C internal temp). Let rest, then slice or dice if desired. (Weigh cooked portion if needed for accuracy).
Cook white rice in bulk according to package directions. Measure out ~1.4 cups cooked (or 275g cooked weight) per portion.
Steam broccoli florets in bulk until tender-crisp.
For meal prep: Portion cooked chicken, white rice, and broccoli into containers. Store refrigerated. Drizzle olive oil over meal when reheating or use it for cooking the chicken initially.

Dinner (Meal 3): Lean Ground Beef & Brown Rice Bowl w/ Asparagus & Avocado

(~844 kcal: 99g P / 58g C / 24g F)
Components: 16oz (raw) 96/4 Lean Ground Beef, ~1 cup (cooked) Brown Rice (~203g cooked weight / ~70g dry), 1.5 cups Asparagus, 1/3 Medium Avocado.
Prep Directions:
Brown the 96/4 lean ground beef in a large skillet, breaking it apart. Drain any excess fat (should be minimal). Season well during cooking (add optional broth/aminos here if using).
Cook brown rice in bulk according to package directions. Measure out ~1 cup cooked (or 203g cooked weight) per portion.
Trim and chop asparagus. Steam, roast, or sauté until tender-crisp.
For meal prep: Portion brown rice, ground beef, and asparagus into containers. Store refrigerated. Add fresh avocado slices (1/3 of avocado) just before eating.

Important Notes:
Use a Food Scale! Accurate measurements (especially cooked weights or dry weights for rice) are crucial for hitting macro targets.
Sodium Estimate: The baseline sodium (~1200-1400mg) is based on the raw ingredients ONLY. It does not include salt added during cooking or sodium from seasoning blends, broths, etc. Your actual intake will be significantly higher depending on how you season your food.
Lean Meats: Double-check the fat percentage on ground meats.
Adjust as Needed: Quantities are estimates. Your needs or available package sizes might require slight adjustments. Always prioritize hitting your macro targets.
Coach's Guidance: If working with a coach, their specific recommendations supersede this plan.