Bodybuilding Diet Food List: What to Eat to Build Muscle (With Macros)

"Bodybuilding food" searches grew about 30% last year. It's one of the most practical bodybuilding questions there is. Training starts muscle growth; food provides the materials. You don't need exotic ingredients or a rigid plan, just the right foods in the right amounts, consistently.

Here's a straightforward food list with macros, plus how much to eat when bulking or cutting, and a sample day.

The short answer

• Protein: 1.6–2.2 g per kg of bodyweight daily, spread across 3–5 meals.
• Calories: small surplus to build (+200–400 kcal/day); moderate deficit to cut (−300–500 kcal/day).
• Carbs: your main training fuel. Most of the remaining calories after protein and fat.
• Fats: about 20–35% of calories.
• Base your diet on whole foods: lean proteins, whole grains, potatoes, rice, fruit, vegetables, dairy, eggs, nuts and olive oil.

Protein sources

Food	Serving	Protein	Calories
Chicken breast (cooked)	100 g	~31 g	~165
Lean beef mince, 5% fat (cooked)	100 g	~26 g	~175
Salmon (cooked)	100 g	~25 g	~205
Tuna (canned in water)	100 g	~25 g	~115
Eggs	2 large	~13 g	~145
Greek yogurt (0–2%)	200 g	~20 g	~120–150
Cottage cheese	200 g	~22 g	~180
Whey protein	30 g scoop	~24 g	~120
Tofu (firm)	150 g	~20 g	~180
Lentils (cooked)	200 g	~18 g	~230
Tempeh	100 g	~19 g	~190

Approximate values. Check labels, since brands and preparation vary.

Carbohydrate sources

Food	Serving	Carbs	Calories
Rice (cooked)	200 g	~56 g	~260
Oats (dry)	80 g	~48 g	~300
Potatoes (boiled)	300 g	~52 g	~230
Sweet potato (baked)	250 g	~50 g	~225
Wholegrain pasta (cooked)	200 g	~60 g	~300
Banana	1 medium	~27 g	~105
Wholegrain bread	2 slices	~30 g	~180
Berries	150 g	~15–20 g	~70–85

Fat sources

Food	Serving	Fat	Calories
Olive oil	1 tbsp (15 ml)	~14 g	~120
Avocado	½ fruit	~11 g	~120
Almonds	30 g	~15 g	~175
Peanut butter	2 tbsp (32 g)	~16 g	~190
Whole eggs	(see above)	~10 g per 2	—
Oily fish (salmon, mackerel)	100 g	~12–18 g	—

Fruit and vegetables

Don't skip them. Fibre, micronutrients and fullness (especially while cutting) all come from plants. Aim for at least 5 portions a day and a range of colours: leafy greens, broccoli, peppers, carrots, tomatoes, berries, citrus.

How much should you eat?

Step 1: Estimate maintenance

A rough starting estimate: bodyweight (kg) × 30–35 kcal for moderately active lifters. Track your weight for 2 weeks and adjust.

Step 2: Set your goal

Phase	Calories	Protein	Fat	Carbs
Lean bulk	Maintenance +200–400	1.6–2.2 g/kg	20–30%	The rest
Maintain / recomp	Maintenance	1.8–2.2 g/kg	25–35%	The rest
Cut	Maintenance −300–500	2.0–2.4 g/kg (higher helps preserve muscle)	20–30%	The rest

Aim to gain about 0.25–0.5% of bodyweight per week when bulking and lose about 0.5–1% per week when cutting.

A sample day (≈2,800 kcal, ≈170 g protein)

Meal	Food
Breakfast	80 g oats with milk, 1 scoop whey, banana, 1 tbsp peanut butter
Lunch	150 g chicken breast, 250 g rice, mixed vegetables, 1 tbsp olive oil
Pre-workout snack	200 g Greek yogurt with berries and honey
Dinner	150 g salmon, 300 g potatoes, large salad with avocado
Evening	200 g cottage cheese or a casein shake, a handful of almonds

Meal timing: does it matter?

Less than people think. Total daily protein and calories matter most. A few useful habits:

• Spread protein over 3–5 meals of about 0.3–0.5 g/kg each.
• Eat a meal with protein and carbs within a few hours before and after training.
• A protein-rich meal before bed may give a slight benefit.

Supplements

Supplements are the smallest piece of the puzzle. The ones with strong evidence are creatine monohydrate, protein powder (for convenience) and caffeine. The rest are optional. See the best supplements for bodybuilders. Be sceptical of trendy "peptides." Here's what the research says.

Diet mistakes that stall gains

1. Not enough protein. The most common issue.
2. "Dirty bulking." A huge surplus adds mostly fat, especially for natural lifters.
3. Cutting too aggressively. Very large deficits cost muscle.
4. Ignoring alcohol calories. See alcohol and muscle growth.
5. Eating well but training randomly. Food supports growth; progressive overload causes it.

The bottom line

A bodybuilding diet is lean proteins, whole-food carbs, healthy fats, plenty of fruit and vegetables, and the right calorie target for your goal. Hit 1.6–2.2 g/kg of protein daily, keep your surplus or deficit modest, and let consistency do the work.

Then make sure the training side matches: GymMonster logs every set and personal record, so you can see all that protein turning into progress. Need a program? Start with our beginner bodybuilding program.