Strength Training Meal Plan


strength meal planMy sample Strength Training Meal Plan below is a simple nutrition plan designed to help you get stronger. -I guess the title kinda gave that away! 

This meal plan for strength is more for powerlifters and those focused on gaining strength and not so much concerned with aesthetics. In other words if your goal is to get lean or ripped, this plan ain’t for you.

On the flip side that doesn’t mean you’ll be eating pizza and ice cream every night.

The goal is to have recipes that help you gain strength without getting fat.

However, there’s more leniency in your nutrition plan when training for strength as opposed to focusing on body composition and muscle definition.

I just want to reiterate that you should not use ‘I’m on a mass cycle, bro!‘ as an excuse to be fat and unhealthy.

Turkey Sausage with Peppers Meal

Strength Building Meals

Strength Building Meal 1
〉 6 whole eggs
〉 4 pieces of turkey bacon
〉 1 bagel with cream cheese
〉 1.5 servings of oatmeal

Strength Building Meal 2
〉 2 scoops of whey protein
〉 12 ounces of whole milk
〉 1 banana
〉 1 tablespoon of natural peanut butter
〉 1 cup of yogurt

Strength Building Meal 3
〉 10-12 ounces of steak or beef
〉 1.5-2 servings of rice
〉 1 sweet potato

Strength Building Meal 4
〉 10-12 ounces of lean ground beef
〉 1.5-2 servings of whole grain pasta
〉 1 cup of veggies or fruit

Strength Building Meal 5
〉 10-12 ounces of chicken or fish
〉 1.5-2 servings of rice
〉 3 red potatoes

Strength Building Meal 6
〉 2 scoops of whey protein with flax or 2 scoops of casein protein
〉 12 ounces of whole milk
〉 1 banana
〉 1 tablespoon of natural peanut butter

Strength Building Meal 7 (optional late night meal)
〉same as meal 6

Get Stronger with the Right Foods

Deadlifts - Jason Stallworth TheMuscleProgram - Strength and Conditioning

This strength training meal plan can be anywhere from 5000+ calories.  You can indeed substitute foods and adjust your portions as you see fit. This of course depends on how much you currently weigh.

Make realistic goals and don’t try to gain too fast. Steady gains are the muscle and strength gains that will last. And all too often trying to overload to make fast gains will only make you fat.

Power Eating for Size

Muscle KitchenRemember, the goal is to get strong and you need far more calories than the average person.

You may think of the term power eating.

Yet you want to eat to gain muscle, not gain fat.

So whereas you can be more lenient in your food choices, you need to make sure you’re fueling your body and muscles what they need to grow and recover.

Train (and eat) with Passion,


meal plan for strength