7 Muscle Building Bedtime Meals & Snacks

Healthy eating is part of our life. A person should always eat a balanced diet in order to maintain good health and good physic.

It hardly doesn’t mean that you shouldn’t eat certain foods but what really matters is the amount you consume.

So you can eat a variety of foods but in the right proportions. Eating foods with the right amount and drinking liquors to attain healthy body weight.

Take athletes, for example, they remain fit and healthy not because they do work out but they consume a proper diet.

See working out and having physical exercise is the key thing for being healthy but on top of your diet should be fixed.

You just cannot go and eat too many fatty things and then pray that you live a healthy life. It doesn’t work like that.

Now I am not telling you to not eat fatty stuff, I am clearly not. All I am saying is to eat the right proportion of it.

What To Eat?

What To Eat

Okay, we have discussed the shepherd’s diet and the precaution it requires from certain food but comes to the important question.

If the diet plan says to eat healthy than what food should we go for? 

Well, they can eat most of the stuff like antelope, almonds, barley, pulses, apples, beans, bitter herbs, beans, and also bread.

When it comes to bitter herbs it generally means watercress arugula, parsley, dandelion, and cilantro.

In this diet plan, it moreover motivates you to eat bread.

Not just any bread but bread-like barley, wheat(which is most common among diet people), unleavened and sourdough bread.

Now unleavened bread has its own category which includes chapatis, tortillas (which is popular in the U.S and Mexicans), and flatbread.

Also, there is good news for meat-eating people because the diet plan allows you to eat chicken and fish with scales.

They also recommend you to eat cheese, butter, cottage, and ricotta cheese, caperberry, and carob.

Chocolate Protein Pudding:

Chocolate Protein Pudding11

Let’s start with a simple one, chocolate protein pudding. It is easy as you get, and requires minimum ingredients to make it.

  1. Water
  2. A tablespoon of cornstarch.
  3. And a scoop of chocolate protein powder.

Start by mixing your protein with one cup of water and shake it normally like you shake our protein.

Then take a non-stick pot and place it over a stove with medium heat. Pour the protein mixture into the pot.

Take one tablespoon of corn starch and mix it with two tablespoons of water.

Sake and stir until the water is dissolved and then pour in the pot with the protein shake.

Once you have poured all then required ingredients start to stir until it reaches the thickness you desire.

When you have achieved it pour the hot pudding into a bowl and set in a refrigerator and let cool for 15 minutes.

There you have your homemade protein pudding, if you want a different flavor then use other protein flavored powder.

Blackberry Cobbler Power Shake:

Blackberry Cobbler Power Shake1

Oh! My, thinking about it makes my mouth watery. Well nothing to worry about if you are facing the same problem because you can make it one for yourselves.

You will be needing the following ingredients.

  1. One cup of milk(you can choose what type of milk you want but I recommend you to have almond milk)
  2. Next, you will be needing a scoop of vanilla protein powder.
  3. One-fourth cup of oats.
  4. A half-cup of fresh and juicy blackberries.
  5. A half teaspoon of cinnamon for the sweetness.
  6. And ice.

Some people don’t like thinner shake, so you can put ice to make it thicker but if mixing for too long didn’t make your shake thinner then add milk to it.

You can choose different fruit if you like, the method will be the same.

Just make sure that you don’t use canned fruits because most of them happen to have syrup which can be unhealthy for you.

Protein Peanut Butter Cookies:

Protein Peanut Butter Cookies11

Enough with drink let’s talk about something to eat. Cookies are one of the most popular munchies in the snack industry.

Let’s look at the ingredients and method to make these delicious mouth-watering cookies.

  1. A half-cup natural peanut butter
  2. One-fourth of cup stevia
  3. One-fourth teaspoon kosher salt
  4. One large egg
  5. One large egg white
  6. A half teaspoon vanilla extract
  7. One-fourth teaspoon baking soda
  8. Half cup of vanilla protein powder
  9. Two tablespoons coconut flour

So the first thing you need to do is place a rack inside an oven and preheat it to 350 degrees Fahrenheit. Then line it with a baking sheet.

Start off by mixing stevia, peanut butter, egg, salt, egg white, and vanilla extract in a bowl.

Continue to mix until all the ingredients are blend together. Once it is done add a baking soda on top.

Use a rubber spatula, mix some coconut powder too.

Okay here you might get a sticky mix, so go on add some protein powder to make it firm.

If the mixture appears to be more firm then add a little bit of milk. Now to bake these, so take a tablespoon and pour it on a baking sheet.

Flatten them out because once these cookies start to bake they will rise inside of spreading.

Bake them for 7-8 minutes or if the edges are light brown and feel a dry touch then they are baked.

The middle part of the cookie may stay dry during the process.

Once they are baked take them out and set aside to cool for 4 minutes. If you have done correctly you might end up with 12-15 cookies.

Enjoy yourselves a treat deserved it!

Pineapple and Blueberry Fruit Salad:

Pineapple and Blueberry Fruit Salad

It just can’t get simpler than this. Instead of the hard work of stirring, mixing, and shaking.

You can just use a combination of fruits and eat them. If you are not aware blueberries have potassium and fiber.

Pineapples have enzymes that help with digestion. You can put flaxseed as well because it is a good source of omega 3 fatty acids.

  1. You will be needing a cup of greek yogurt.
  2. Half a cup of pineapples
  3. Half a cup of blueberries
  4. And one tablespoon of flaxseeds.

Take a bowl and put some flax seeds. After that put one cup of greek yogurt into the bowl along with pineapples and blueberries.

Leave it in a refrigerator for 4 minutes to cool or if you don’t like to eat it cold then start munching at those right away.

You can add more fruit if you want to.

Mini Taquitos:

Mini Taquitos1

This will remind you of the taco bell, because of e word taquitos.

Anyway, you might be craving for something else, something beefy if you know what I mean.

Now obviously you won’t fo to taco bell and order yourself a taco that won’t work for you.

You want something healthy that will go with your diet.

  • ½ pound 90/10 ground beef
  • ¼ cup refried beans
  • 8 slices of deli-sliced ham
  • ½ cup shredded cheddar cheese
  • 1 packet taco seasoning

Like the cookies, preheat your oven up to 350 degrees. Then place a rack inside an oven with a baking sheet on top.

Next place the slices of ham inside the oven. Bake each side for 3 minutes and once you flip the ham, you need to flip the baking sheet as well.

While your ham is cooking, place the ground beef in the skillet. Make sure it is a non-stick.skillet.

Put some taco seasoning on medium heat and cook it is ready. Well, and medium well is preferable.

Once you have cooked the beef, remove all the excess grease and add refined beans to it.

Remove the ham from the oven and add a beef combo on each of the ham. You can add cheese on top as well. Roll it and enjoy your diet taco.

BBQ Chicken Sliders:

BBQ Chicken Sliders

Oh man, it’s getting better and better. First the taco and now the sliders.

It a good meal before bed or whenever you like to eat. The recipe will help you to make four sliders.

  • 1 Pack Multigrain Sandwich Thins
  • ½  pound of chicken breast
  • 4 slices of mozzarella cheese
  • Barbecue sauce
  • Salt and pepper to taste

Start by preheating the skillet. Make sure to have a nonstick one.

Then take your chicken and season it with salt and pepper and then place it in a skillet.

Cook it for about 3-4 minutes on each side. After flipping takes your BBQ sauce and baste it on the chicken. 

Add a slice of cheese and wait for it to melt. It usually takes a minute. Place the combo on the thin and enjoy your diet zinger.

Roasted Chickpeas:

Roasted Chickpeas12

This is best for those who are vegans. This may take a long time than the rest of it but you can make them in big batches and store it for later.

  • 15 ounce can chickpeas (aka garbanzo beans)
  • 2 tablespoons olive oil
  • 1 teaspoon sesame oil
  • 1 teaspoon garlic powder
  • ½ teaspoon of sea salt
  • 1 tablespoon sesame seeds

Watch and rinse your chickpeas. Remove the skin that is lost, don’t bother with taking them from all the peas. To make it dry spread across a towel.

Preheat your oven to 375 degrees and line the rack with parchment paper. Take your dried chickpeas and spread them on a sheet.

Bake it for 50 minutes, and once they become crunchy take them out and pour it into a bowl.

Add some seasoning of olive oil, sesame oil, sea salt, sesame seed, and garlic powder.

Takes a long time but it tastes well too. 


There you go 7 meals and a snack for bodybuilders.

It is not necessary for bodybuilders people who are on a diet can prefer this snack.

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