Bodybuilding Food List – 19 Items That You Shouldn’t Skip

You should already know how important the amount of f calories you eat are, now I want to talk about where those calories are coming from and give you a bodybuilding food list that you can print out and take with you to the grocery store the next time you go food shopping.

P.S – If you don’t know how much you should be eating, see my bodybuilding macros page.

You need to make sure you’re consuming high quality sources of protein, carbohydrates and fat to meet your daily macro nutrient needs.

If your daily maintenence calories are 2,500 you’re going to see different results if you consume 2,500 calories worth of twinkies than you would if you ate 2,500 calories worth of bodybuilder food like lean sources of meat and complex carbohydrates.

So without further ado, here is your bodybuilding food list:

Bodybuilder Protein Sources:

My basic rule for protein is to avoid high fat sources of protein when possible and mainly aim to consume lean sources of protein. Below you will find a list of my favorite and highest recommended protein sources.

  • Eggs
  • Skinless Chicken Breast
  • Ground Turkey
  • Steak
  • Lean Ground Beef
  • Fish
  • Cottage Cheese
  • Beans


Bodybuilder Carbohydrate Sources:

My basic rule for carbohydrates is to avoid white sources of carbs. Another tip that has helped me get lean is to taper my carbohydrate intake, meaning I take eat the most amount of carbs in the morning and as the day goes on I consume less and less carbs. Breakfast and preworkout are probably my highest carb meals. See the bodybuilding food list below for my highest recommended sources of carbs.

  • Oatmeal
  • Fruit
  • Vegetables
  • Potatoes
  • Brown Rice
  • Whole Wheat Bread


Bodybuilder Fat Sources:

Fat isn’t bad for you if it’s coming from the right places. In fact, there are even healthy fats that every bodybuilder should be consuming. See the list below and make sure these sources of fat are in your daily diet.

  • Olive Oil
  • Avocado
  • Fish Oil
  • Nuts
  • Natural Peanut Butter


If you still feel like you’re not getting enough protein in your diet, you should definitely supplement your diet with a whey protein shake.

Now you’ve got everything you need to print off your bodybuilding food list and head to the grocery store to stock up on muscle building, fat burning food.


– Anthony Myers

8 thoughts on “Bodybuilding Food List – 19 Items That You Shouldn’t Skip”

  1. hey bro…….
    am routinely doing my workout,without taking protein powder will distrub my body maintanence….. or i need to continue my protein powder…..

    • Hey Suren,

      So protein powder is not 100% necessary, it’s just helpful to meet your daily protein requirements.

      It’s like a power drill… it makes the job easier, but you could still use a regular screwdriver to do the same thing, right?

      I would suggest taking protein powder at least once throughout the day, but if you don’t have the money for it then don’t worry about it.

  2. Hi Anthony,

    Im currently trying to put on weight. I’m of slim build normally, but i dont like my legs and arms. Im 55kgs. I’m wanting bulk up my arms and legs as they the skinniest part of me.

    Any tips would be very grateful 🙂

  3. Hey Anthony,

    I have been using the anabolic cookbook for about 3 weeks and its been pretty good, but a few days ago i heard about the other cookbook dave ruel has called metabolic cooking. I know the anabolic cookbook is for weightlifters and that the metabolic cookbook is for weight loss and the everyday person who doesnt workout 5 or 6 days a week. My question is: Is there any difference between the two? If I needed to cut weight, should i switch to the metabolic cookbook? or is it only meant to fit the nutritional needs of the everyday person? Do you know anything about this? cuz i sure don’t. Lol. Thanks!

    • Hey Kyle,

      Dave Ruel knows his stuff and he’s an awesome guy. Both products are really good, but it’s really about marketing/sales.
      They are marketing two different books to two different types of people.

      Realistically, you could use the Anabolic Book to lose weight and you
      could use the Metabolic book to gain weight. You would simply eat MORE or LESS of what they teach you how to create
      in those books 🙂

      Also, don’t forget I offer a custom diet/workout routine service via email.
      If you run into a plateau with your progress simply email me @
      and I’ll hook you up with custom routines/diets that get you where you want to be.

  4. Hey Anthony,

    Great post! I havent really posted anything on here since you helped me lose that weight, but Ive run into another problem. Ive been able to keep the weight off by dieting, but in the past few days ive really become disgusted by eating the same stuff day in and day out. Its becoming harder and harder to follow a diet when everything is beginning to taste so bland. I’m afraid this repetition is going to start leading me down the path that I used to be on, which was eating unhealthy and being overweight. So my question: Do they make a cookbook specifically for weightlifters? and do you know any good ones? Im hoping some new recipes will help me regain a love for healthy food. Any advice is appreciated. Thanks!

    Kyle Costello

Comments are closed.