Use the bodybuilding grocery list below and get started shopping today!
What Makes an Effective Bodybuilding Food?
Bodybuilding foods have a few things in common. They are whole foods that are rich in one or more of the following essential nutrients:
- Protein
- Carbohydrates
- Fiber
- Heart-Healthy fats
While the foods you should eat remains constant, the number of calories you should consume varies based on the phase of bodybuilding you’re in.
For example, you require more total calories and carbohydrates during the muscle-building phase vs. the fat-loss/dieting phase of bodybuilding.
A 2018 study examining the nutritional strategies of high-level natural bodybuilders found that:
- The average preparation time for a competition is 22 weeks
- Bodybuilders generally eat high-protein, high-carbohydrate, low-fat diets
- Total carbohydrate, protein, and fat intakes decrease over time during competition preparation
- Successful male bodybuilders eat more carbohydrates during the early stage of contest preparation
Closer to competition time, bodybuilders often consume fewer total calories and carbohydrates in an effort to burn excess body fat.
The same 2018 study found that male bodybuilding competitors eat, on average, 3292 calories daily during contest preparation with the following macronutrient breakdown:
- 52% of calories from carbohydrates, or 4.6 to 5.1 grams of carbohydrates per kilogram of body weight daily (2.1-2.3 grams per pound of body weight)
- 28% of calories from protein, or 2.7 to 3.3 grams of protein per kilogram of body weight daily (1.2-1.5 grams per pound of body weight)
- 22% of calories from dietary fat, or 0.8 grams of fat per kilogram of body weight daily (0.36 grams per pound of body weight)
No two bodybuilders are alike and your diet changes base on the stage of competition prep you’re in (muscle building vs. fat-burning), but your bodybuilding grocery list remains the same.
Bodybuilding Grocery List
Take the bodybuilding grocery list below with you the next time you shop, and achieve muscle-building or fat-burning results you never thought possible.
Dairy Foods
Aim for at least 3 servings of dairy foods (or protein-rich, plant-based equivalents) daily.
-
-
Low-Fat Cottage Cheese
-
The nutrition breakdown of 1 cup of 1% low-fat cottage cheese is as follows:
- Calories: 163
- Protein: 28 grams
- Fat: 2 grams
- Carbohydrates: 6 grams
- Fiber: 0 grams
Pair low-fat cottage cheese with berries and nuts or seeds for a nutritious, pre- or post-workout muscle building snack.
-
-
Plain Greek Yogurt
-

- Calories: 100
- Protein: 17 grams
- Fat: 1 gram
- Carbohydrates: 6 grams
- Fiber: 0 grams
Top Greek yogurt with granola (without added sugar), fruit, or nuts to give you a boost of sustainable energy for muscle building.
-
-
Low-Fat Milk
-
The nutritional content of low-fat 1% milk is as follows:
- Calories: 105
- Protein: 9 grams
- Fat: 2 grams
- Carbohydrates: 12 grams
- Fiber: 0 grams
Consume milk with whole-grain cereal, by itself, or with a protein shake made with whey or casein protein powder plus fruit and nut butter.
Protein Foods
Choose a protein-rich food at each meal when following a bodybuilding diet.
-
-
Whey Protein Powder
-
Whey is one of the best, most efficient forms of protein for bodybuilders. Choose a protein powder that’s free from fillers, such as added sugar.
The nutritional breakdown of 1 scoop of whey protein powder is:
- Calories: 110
- Protein: 25 grams
- Fat: 0-1 grams
- Carbohydrates: 2 grams
- Fiber: 1 gram
Numerous protein powders are available to choose from with varying ingredients. Check the supplement facts label before buying a protein powder.
Casein, a blend of casein plus whey, and plant protein powders are other good options for your bodybuilding grocery list.
-
-
Protein Bars
-
The nutritional profile of protein bars varies by the brand you choose, but an example of the nutrition facts for a real food protein bar is as follows:
- Calories: 280
- Protein: 15 grams
- Fat: 12 grams
- Carbohydrates: 26 grams
- Fiber: 4 grams
Eat a protein bar before or after strenuous sweat sessions to enhance muscle recovery.
-
-
Eggs/Egg Whites
-
The nutritional profile of 1 large egg is as follows:
- Calories: 72
- Protein: 6 grams
- Fat: 5 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
To reduce the calorie and fat content of eggs, eat the egg whites only or combine whole eggs with egg whites.
The nutritional content of 1 large egg white is:
- Calories: 17
- Protein: 4 grams
- Fat: 0 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
Scramble your eggs, hard-boil them, or prepare eggs as an omelet with veggies or lean meats.
-
-
Skinless Chicken Breasts
-
The nutrition breakdown of a 3-ounce portion of a cooked chicken breast is:
- Calories: 126
- Protein: 25 grams
- Fat: 3 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
Grill or bake chicken breasts and serve them with non-starchy vegetables and fiber-rich starch, such as sweet potatoes, brown rice, or quinoa.
Choose turkey instead of chicken if you’d like! It has just about the same nutritional profile.
-
-
Salmon
-
The nutrition facts for a 3-ounce portion of cooked salmon is:
- Calories: 155
- Protein: 22 grams
- Fat: 7 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
As with chicken and turkey, you can pair salmon with a nutritious, fiber-rich starch and non-starchy vegetables to create the perfect plate for effective bodybuilding.
-
-
Shrimp
-
The nutrition breakdown of a 3-ounce portion of cooked shrimp is as follows:
- Calories: 84
- Protein: 20 grams
- Fat: 0 gram
- Carbohydrates: 0 grams
- Fiber: 0 grams
Grill shrimp with veggies on kabobs, or sauté it with brown rice or quinoa.
-
-
Lean Grass-Fed Beef
-
It’s an excellent source of protein, iron, vitamin B12, and zinc. The nutrition profile of a 3-ounce portion of lean beef (shoulder steak) is:
- Calories: 151
- Protein: 24 grams
- Fat: 5 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
Eat grilled steak with sweet potatoes and vegetables, or as part of a stir fry with veggies over brown rice.
Fruits and Vegetables
Aim for about 4 cups of vegetables and 2.5 cups of fruits daily when following the Dietary Guidelines for Americans 3,200-calorie meal plan for bodybuilding.
-
-
Non-Starchy Vegetables
-
Aim to eat non-starchy veggies at each meal. The nutrient breakdown for one serving is as follows:
- Calories: 10-40
- Protein: 2 grams
- Fat: 0 grams
- Carbohydrates: 5 grams
- Fiber: 1-4 grams
Examples of non-starchy vegetables include celery, cumbers, tomatoes, bell peppers, spinach, lettuce, asparagus, zucchini, mushrooms, broccoli, and cauliflower.
-
-
Fruits
-
The nutritional profile of fruit varies based on the type of fruit you buy, but each serving often contains:
- Calories: 50-90 calories
- Protein: 1 gram
- Fat: 0 grams
- Carbohydrates: 12-23 grams
- Fiber: 1-8 grams
Pair fruit with a protein, such as dairy foods, eggs, nuts, seeds, or a protein shake or bar.
Fiber-Rich Starches
Aim to eat a starch at each meal for sustainable energy.
-
-
Legumes
-
The nutrition information for 1 cup of cooked black beans is:
- Calories: 227 calories
- Protein: 15 grams
- Fat: 1 grams
- Carbohydrates: 41 grams
- Fiber: 15 grams
Examples of other legumes include pinto beans, chick peas, green peas, lentils, and navy beans.
-
-
Quinoa
-
The nutrition breakdown for 1 cup of cooked quinoa is:
- Calories: 222 calories
- Protein: 8 grams
- Fat: 4 grams
- Carbohydrates: 39 grams
- Fiber: 5 grams
Serve quinoa with a protein food and non-starchy vegetables.
-
-
Brown Rice
-
The nutrition facts for 1 cup of cooked brown rice include:
- Calories: 218 calories
- Protein: 5 grams
- Fat: 2 grams
- Carbohydrates: 46 grams
- Fiber: 4 grams
Serve brown rice with shrimp, chicken, or beef plus non-starchy vegetables.
-
-
Sweet Potatoes
-
The nutritional profile of 1 cup of cooked sweet potatoes is:
- Calories: 176 calories
- Protein: 3 grams
- Fat: 0 grams
- Carbohydrates: 41 grams
- Fiber: 3 grams
Try roasting sweet potatoes with olive oil, sea salt, and your favorite seasonings.
-
-
Whole-Grain Bread
-
Whole-grain bread has the following nutritional breakdown for one slice:
- Calories: 69 calories
- Protein: 3 grams
- Fat: 1 gram
- Carbohydrates: 11 grams
- Fiber: 2 grams
Prepare sandwiches by topping whole-grain bread with eggs, chicken, turkey, or tuna plus avocados and sliced veggies.
-
-
Oatmeal
-
The nutritional facts for 1 cup of cooked oatmeal are as follows:
- Calories: 145 calories
- Protein: 6 grams
- Fat: 2 grams
- Carbohydrates: 25 grams
- Fiber: 4 grams
Eat oatmeal for breakfast with eggs, fruit, dairy foods, or nuts – or add oatmeal to protein shakes!
Healthy Fats
Nutritious fat are important to boost satiety and maintain optimal health.
The Dietary Guidelines for Americans recommend consuming 11 1-teaspoon portions of healthy fats when eating 3,200 calories per day for bodybuilding.
-
-
Olive Oil
-
The nutritional breakdown of 1 teaspoon of olive oil (or another plant-based oil) is:
- Calories: 40 calories
- Protein: 0 grams
- Fat: 4.5 grams
- Carbohydrates: 0 grams
- Fiber: 0 grams
Use olive oil when preparing healthy meals whenever possible.
-
-
Avocados
-
The nutritional profile of 1/6th of an avocado is:
- Calories: 55 calories
- Protein: 1 gram
- Fat: 5 grams
- Carbohydrates: 3 grams
- Fiber: 2 grams
Top salads, sandwiches, soups, rice, or even meats with avocado slices.
-
-
Nuts or Seeds
-
The nutrition content of 1 ounce of nuts or seeds is:
- Calories: 165-170 calories
- Protein: 5-6 grams
- Fat: 14-15 grams
- Carbohydrates: 6-7 grams
- Fiber: 3 grams
Snack on nuts or seeds between meals or top oatmeal, Greek yogurt, cottage cheese, or salads with them.
-
-
Nut Butter
-
The nutritional breakdown of 2 tablespoons of peanut butter is:
- Calories: 190 calories
- Protein: 7 grams
- Fat: 16 grams
- Carbohydrates: 7 grams
- Fiber: 2 grams
Eat nut butters with celery, fruit, whole-grain bread, or in protein shakes.
Sample Meal Plan for Bodybuilders
After you've shopped using a your bodybuilding grocery list, create a muscle-building or fat-burning meal plan.
Use the following bodybuilding meal plan as a reference:
-
-
Pre-Workout Snack (if you work out early in the morning)
-
- A protein shake made with low-fat milk or water, whey protein powder, fruit, and almond butter
-
-
Breakfast
-
- An omelet (or scrambled eggs) with veggies
- Oatmeal
- Greek yogurt
- Sliced almonds
-
-
Morning Snack
-
- A protein bar (or two bars, depending on your appetite)
-
-
Lunch
-
- Whole-grain bread topped with tuna, chicken or turkey, plus avocados and sliced tomatoes
- A greens salad with lettuce, cucumbers, bell peppers, sunflower seeds, and an oil-based dressing
-
-
Afternoon Snack
-
- Low-fat cottage cheese with fruit and nuts
-
-
Dinner
-
- Grilled chicken, fish, grass-fed beef, or shrimp
- Brown rice, sweet potatoes, quinoa, or legumes
- Non-starchy vegetables sauteed in olive oil
-
-
Evening Snack
-
- A protein shake made with low-fat milk or water, protein powder, fruit, and cashew butter
Track your calories using MyFitnessPal or another calorie-counting app.
To complement your bodybuilding grocery list and muscle-building meal plan, try the Fit Father Project's free muscle-building workout to get started on your journey toward the muscular physique you desire.
If you need to drop body fat before a competition or you simply have excess weight to lose, sign up for the Fit Father Project's free 1-day meal plan or FF30X weight loss program for busy fathers today!
Your new friend & nutrition coach,
Erin Coleman
Writer, The Fit Father Project
A 15-year freelance writing veteran, Erin is a registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.
Then I’d recommend you read the program overview letter for our Old School Muscle Program (OSM).
Inside OSM, you'll receive:
- The simple & delicious Muscle Building Meal Plan
- The awesome Old School Muscle workout plans
- Full Muscle Gain supplement guide
- Key accountability steps to help you through your journey
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a bodybuilding grocery list.