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Low Glycemic Load High Protein Bodybuilding Meal Plan

high protein low glyemic load bodybuilding meal planIn anticipation of next week’s free book of meal plans, here’s another ANABOLIC menu to get your teeth into!

It’s a low-GL, high protein affair, highly suitable for the GLAD bodybuilding diet. It’ll net you a muscle-fueling 232g protein!

To get the whole free book of meal plans, you need to be on the list. The download link WILL NOT be available for non-subscribers. So add your details below to avoid disappointment. I’ll email you with the download link.

I gotta say, putting together meal plans is extremely tedious work. Putting foods together and having it all add up to set macros and calories is just a royal pain in the butt!

Don’t believe me? Decide on a calorie level for the day, and also gram levels for carbs, protein, and fat. Now go design a menu to hit that. Go. I’ll wait here. Hard to even know where to start, right?

No-one likes doing it. Just putting together this one plan alone took me 4 hours yesterday! But soon you won’t have to as you’ll have a bunch of meal plans to turn to without having to fry your brain.


Thanks for forum member KRS for some ideas on this one.


MEAL #1 – Eggs & Toast with Butter

2 x Slices Burgen Bread (toasted is good)

  • Calories: 231.2
  • Protein: 14g
  • Fat: 8.8g
  • Carbs (net): 24g

4 x Whole Eggs (see here why you should eat your yolks)

  • Calories: 287.6
  • Protein: 24g
  • Fat: 20.4g
  • Carbs (net): 2g

2 x Tablespoons Butter for spreading on your toast (about 30g)

  • Calories: 207
  • Protein: 0g
  • Fat: 23g
  • Carbs (net): 0g

TOTAL CALS: 725.80 | Protein: 38g | Fat: 52.2g | Carbs (net): 26g


MEAL #2 – Chicken, Brown Rice, Butter, Kidney Beans, Broccoli

200g or 7 ounces Chicken

  • Calories: 207
  • Protein: 45g
  • Fat: 3g
  • Carbs (net): 0g

100g or 3.5oz Brown Rice

  • Calories: 351
  • Protein: 7g
  • Fat: 3g
  • Carbs (net): 74g

120g or 4oz Kidney Beans

  • Calories: 125
  • Protein: 8g
  • Fat: 1g
  • Carbs (net): 21g

100g or 3.5oz Broccoli

  • Calories: 28
  • Protein: 3g
  • Fat: 0g
  • Carbs (net): 4g

15g or 1 tablespoon Butter (Kerrygold brand is best)

  • Calories: 108
  • Protein: 0g
  • Fat: 12g
  • Carbs (net): 0g

TOTAL CALS: 819 | Protein: 63g | Fat: 19g | Carbs (net): 99g


MEAL #3 – Oats, Whey & Sunflower Seeds (good for before your workout)

60g Porridge Oats

  • Calories: 208
  • Protein: 6g
  • Fat: 4g
  • Carbs (net): 37g

25g Sunflower Seeds

  • Calories: 152
  • Protein: 6g
  • Fat: 12g
  • Carbs (net): 5g

40g Whey Protein, which will yield some fat and carbs but around 33g protein.

  • Calories: 152
  • Protein: 33g
  • Fat: 1g
  • Carbs (net): 2.75g

TOTAL CALS: 512 | Protein: 45g | Fat: 17g | Carbs (net): 44.75g


MEAL #4 – Protein Shake (40g) Take after your workout. You can move this meal around to whenever you train in the day.

  • Calories: 152
  • Protein: 33g
  • Fat: 1g
  • Carbs (net): 2.75g

TOTAL CALS: 152 | Protein: 33g | Fat: 1g | Carbs (net): 2.75g


MEAL #5 – Lean Beef Mince, Sweet Potato, Cheese, Butter, Tomato

150g or 5oz Lean Beef Mince

  • Calories: 294
  • Protein: 40g
  • Fat: 14g
  • Carbs (net): 2g

200g or 7oz. Sweet Potato

  • Calories: 184.5
  • Protein: 2g
  • Fat: 0.5g
  • Carbs (net): 43g

45g Cheddar Cheese, which is about 2 regular slices or 1 ½ ounces

  • Calories: 156
  • Protein: 10g
  • Fat: 12g
  • Carbs (net): 2g

15g or 1 tablespoon Butter (Kerrygold brand is best)

  • Calories: 108
  • Protein: 0g
  • Fat: 12g
  • Carbs (net): 0g

1 Regular Tomato

  • Calories: 16
  • Protein: 1g
  • Fat: 0g
  • Carbs (net): 3g

TOTAL CALS: 758.5 | Protein: 53g | Fat: 38.5g | Carbs (net): 50g


CALORIES: 2967.30


FAT: 127.7g

NET CARBS: 222.5g

Enjoy this one, guys. Back to the lab for me to put together some more!

By the way, if you have your own meal plan that you’d like to share with me, I’d love to see it. Please comment below or send it via the MuscleHack facebook page.


Train With 100% Intensity!

Mark (Please give the article a like or a tweet if it helped you. Thanks)

Related Post

Mark McManus
Mark McManus
Mark is now available for 1-on-1 consultations to help you take your results to the next level. Click here for more details.
Mark McManus is a trainer & author from Ireland. His work has been featured in major publications all over the world. He is the creator of the free growth-promoting workout Targeted Hypertrophy Training' (THT) and author of the NEW fat-torching system Total Six Pack Abs.
He has also created the BREAKTHROUGH arm and chest maximizer programs The Arms Blast' and 'Chest Blast' workouts.
And if you're a fan of delicious high-protein recipes to fuel your muscle growth, check out his cook book 'Buff Baking' here.

Comments on this entry are closed.

  • James January 22, 2014, 12:25 pm

    Just what I needed. Thanks for all your hard work Mark.

  • Richard January 22, 2014, 12:56 pm

    YES! bring it on :). I came off MANS a couple of weeks back and then saw your recent Keto menus DOH! Now this one looks great. I’ve been on GLAD for two weeks now. Very similar macros to your plan. Many thanks.

  • krs January 22, 2014, 4:46 pm

    Looks good Mark :)

    Total Weekly Budget for food bill is around £35 which is cheap compared to todays prices.
    I have been having Organic Coconut Chips instead of the sunflower seeds which are great £6.80 1KG and free delivery.


  • Mark McManus January 22, 2014, 5:53 pm

    @Richard. Glad to help :)
    @KRS. Very cheap indeed mate.

  • Anthony Trinder January 22, 2014, 10:48 pm

    Hi Mark,
    That’s a lot of carbs. I understand you are splitting them over each meal and having small spikes all day with protein and fat. Do you think this is better than mans? Does this diet allow for a few beers on the weekend like mans? This seems like a balanced diet with higher than the average person would eat fat intake. Thanks for all your work. Anthony.

  • Mike Huber January 23, 2014, 1:11 am

    Looks like a tasty menu for the day!! Good menu on last post also, Low Carb High Protein. A Huge THANK YOU Mark for your endless dedication to us MuscleHack followers!!!!

  • Tim January 23, 2014, 2:42 am


    Thank you for all of the great helpful and useful information that you give. You are saving lives brother, keep up the great work.

  • Mark McManus January 23, 2014, 11:29 am

    @Anthony. At 222g carbs it’s actual about half of what the average person eats. Men are getting 60-70% of their daily energy intake from carbs. From 2500 Cals that comes to 437g carbs. From 3000 Cals it’s around 500g carbs. Plus we lift and expend a lot more energy every day.
    I call the GLAD diet a high carb diet, because of how it compares to low-carb diets, but compared with the average guy, it could only be described as ‘moderate’ in carbohydrate intake.
    Sure you can have a few cheat meals and beers at the weekend. I do and I’m on the GLAD diet myself. It’s no more effective to MANS, it’s equal to it.

  • Mark McManus January 23, 2014, 11:31 am

    @Mike Huber. No worries. My pleasure 😀
    @Tim. Thanks for the kind words, buddy!

  • George Godin January 23, 2014, 11:39 pm

    Hi Mark!

    Thank you very much for sharing this meal plan. I am a gym addict and I certainly need this. This is actually my first time in your blog and all I can say is you got a superb blog. Keep up the good work buddy!

  • Alex Castro January 24, 2014, 4:14 am

    Oh Mark. I can’t believe how much dedication you put into your website. It is just amazing to see all you do for us, your readers. I know it takes a lot of work and time to put all this together, write articles, upload videos etc. All I wanted to say is thank you for everything. It is much appreciated. I am just getting started on the T.H.T. training. I am done with my first week. I was just wondering if the M.A.N.S. diet is for skinny people such as myself, or if I should do another diet, or no diet at all and just stick to the training program. I am a 23 year old male with a body fat percentage of 9.2%. I am a little confused because you recommend lowering the body fat percentage below 10% to obtain more visible results, but I already am below 10%. What should I do?
    Thanks in advance. Keep up the good work! :)

  • Mark McManus January 24, 2014, 10:03 am

    @George. Many thanks. Always great to see newcomers to the site. Stick around; I’ve a lot of great stuff coming!
    @Alex. Thanks for the kind words 😀 You’re already lean enough as it is. All you need is a “lean gains” diet, which both MANS and GLAD are. They’re equally effective. If you already eat carbs in your daily diet, then GLAD would be the easier transition. I have a link in the sidebar to a post that will tell you how many calories you need as well.
    All the best,