Bodybuilding Diet Plan

Below I present a good example of a diet plan for a true natural bodybuilder who needs about 3700 calories per day. The diet plan consists of 5 solid meals and 3 protein shakes in between the meals. This results in a total of 8 small meals per day, each two and a half hours apart.
07:00: wake up
07:30: breakfast: 500 kcal
10:00: protein shake: 400 kcal
12:30: lunch: 800 kcal
15:00: protein shake: 400 kcal
17:30: dinner: 550 kcal
19:00: workout
20:00: post-workout protein shake: 400 kcal
21:00: snack: 400 kcal
22:30: bed time meal: 300 kcal
23:00: bed time
The total daily intake of protein should be at least 1 gram of animal protein for each pound of body weight. The rest of your calories should mostly come from carbohydrates. A good target formula is to get about 30% of your calories from protein, 50-55% from carbohydrates, and about 15-20% from fat.
Of course there are countless ways to compose the meals in order to get the target calorie and nutrient content. Great sources of protein are non-fat milk products, egg whites, poultry, meat and fish. Good sources of carbohydrates are vegetables, fruit, milk, pasta, rice, bread, potatoes and cereals. Good sources of fat are egg yolks, fat fish, and some vegetable sources such as olives, nuts and flaxseed oil.
Variation is a key aspect of every healthy diet; therefore it is advised to change slightly the composition of your meals every day by choosing different meat, fish, poultry, fruit, vegetables and cereals. One example is presented below.

	Kcal	Protein (g)	Carbs (g)	Fat (g)
07:30 Breakfast	490	23.0	68.8	13.6
2 eggs	144	12.6	0.8	10.0
100 g wholemeal bread	226	8.0	41.0	3.3
300 mL orange juice	120	2.4	27.0	0.3
10:00: Protein shake	382	42.4	48.4	2.1
1 banana (100 g)	99	1.1	23.0	0.3
500 mL skimmed milk	171	16.5	24.0	1.0
30 g milk protein powder	112	24.8	1.4	0.8
12:30: Lunch	792	52.4	107.6	17.0
150 g tuna	163	39.0	0.0	0.8
150 g pineapple	109	0.6	26.3	0.2
100 g pasta	358	12.0	75.0	1.1
100 g olives	164	0.8	6.3	15.0
15:00: Protein shake	399	36.6	58.4	2.2
250 mL apple juice	105	0.3	25.5	0.3
250 mL skimmed milk	86	8.3	12.0	0.5
30 g milk protein powder	112	24.8	1.4	0.8
30 g whole grain wheat flour	97	3.3	19.5	0.6
17:30: Dinner	546	43.1	84.6	3.9
150 g turkey	147	31.5	0.0	2.3
100 g rice	358	8.8	78.0	1.2
100 g broccoli	41	2.8	6.6	0.4
20:00: Post-workout shake	392	42.3	48.3	3.3
250 mL orange juice	100	2.0	22.5	0.3
500 mL skimmed milk	171	16.5	24.0	1.0
30 g whey protein powder	121	23.8	1.8	2.1
21:00: Snack	394	9.7	77.8	4.9
100 g muesli	394	9.7	77.8	4.9
22:30: Bed time meal	329	49.0	30.0	1.4
400 g quark or cottage cheese	251	48.0	12.0	1.2
100 g cherries	78	1.0	18.0	0.2
Day total	3724	298	524	48
% of total calories		32%	56%	12%