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The Bodybuilder's Kitchen: 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your Paperback – April 10, 2018

by Erin Stern (Author)
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Build muscle, burn fat, and chisel your physique with 100 delicious recipes and customized bodybuilding meal plans.

Ever wonder how professional bodybuilders get that herculean look? Well, you might be surprised to know it’s as much about what happens in the kitchen as it is about what happens in the gym.                      
Professional bodybuilders fuel their bodies with specific nutrients delivered at precise intervals to achieve their sculpted physiques, and now you can too! The Bodybuilder's Kitchen provides expert guidance on what to eat and when to eat it, and helps you understand how your body uses what you eat to burn fat and build lean, strong muscle. 

What are you waiting for? Dive right in to discover:

- 100 delicious recipes for every mealtime with key macronutrients and nutrition panels provided for every recipe
- 5 custom-designed meal plans for bulking and cutting phases, as well as plans for ketogenic dieting, calorie cycling, and carb cycling 
- Strategic guidance on when to eat, what to eat, and how to manage your nutrition for optimum fat-burning and muscle-building results 

With five weekly meal plans, 100 mouth-watering recipes, and expert insight from champion bodybuilder Erin Stern, this much-needed nutrition book will provide you with everything you need to fuel your workouts and achieve the bodybuilder physique. From salads to sides, meal prep planning to protein bars, this body-building book will be your one-stop guide to bulking up!

Feel like having a more chiseled physique this New Year? Whether it’s a New Year’s Resolution to be more musclebound, or you’re simply seeking expert guidance on fueling your body to meet your fitness needs, this all-encompassing strength-training guide may be exactly what you’re looking for!

Join the journey to becoming your strongest self today!
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  1. Print length
    160 pages
  2. Language
    English
  3. Publisher
    DK
  4. Publication date
    April 10, 2018
  5. Dimensions
    7.75 x 0.56 x 9.19 inches
  6. ISBN-10
    1465469974
  7. ISBN-13
    978-1465469977
  8. See all details
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The Bodybuilder's Meal Prep Cookbook: 64 Make-Ahead Recipes and 8 Macro-Friendly Meal Plans (The Bodybuilder's Kitchen)
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From the Publisher

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image 3 meal prep cookbook train like a body builder train like a body builder at home
The Bodybuilder's Kitchen The Bodybuilder's Meal Prep Cookbook Train Like a Bodybuilder Train Like a Bodybuilder at Home
Customer Reviews
4.6 out of 5 stars
1,722
4.6 out of 5 stars
33
4.7 out of 5 stars
955
4.6 out of 5 stars
82
Price $13.59 $18.40 $17.00 $14.99
Description 100 Muscle-Building, Fat Burning Recipes, with Meal Plans to Chisel Your Physique 64 recipes across 8 different meal prep plans to support your fitness goals 60 exercises and 10 workout routines to improve strength and physique 60+ exercises plus 9 workout routines to sculpt your physique at home with only basic equipment
Pages 160 176 192 192
Step-by-step photography No No Yes Yes
Recipes 100 64 n/a n/a

Editorial Reviews

About the Author

Erin Stern is a professional bodybuilder and two-time Miss Figure Olympia who has won 14 IFBB (International Federation of Bodybuilding and Fitness) titles, including the 2012 Arnold Classic Europe. She has been featured on over 20 fitness and bodybuilding magazine covers, and has created training programs that have helped thousands of people reach their fitness and bodybuilding goals. Her mission is to empower, educate and enrich the lives of people through fitness and healthy living. Erin has 378,000+ Facebook followers, 158,000+ Instagram followers, 36,000+ YouTube subscribers, and 60,000+ Twitter followers. She can be found online at www.erinstern.com.

Product details

  • Publisher ‏ : ‎ DK; Illustrated edition (April 10, 2018)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 160 pages
  • ISBN-10 ‏ : ‎ 1465469974
  • ISBN-13 ‏ : ‎ 978-1465469977
  • Item Weight ‏ : ‎ 1.34 pounds
  • Dimensions ‏ : ‎ 7.75 x 0.56 x 9.19 inches
  • Customer Reviews:

About the author

Follow authors to get new release updates, plus improved recommendations.
Erin Stern

Erin Stern

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Full content visible, double tap to read brief content.

I'm a self-coached, lifetime natural athlete. I have won 14 IFBB titles, including Ms. Figure Olympia (2X), and Arnold Classic Europe Champion. I have been on over 20 magazine covers, and have created training programs that have helped thousands of people. My mission has remained the same - I will empower, educate, and enrich the lives of people through fitness and healthy living. We all have a unique greatness that exists within us...let's uncover it!

Customer reviews

4.6 out of 5 stars
1,722 global ratings

Customers say

Customers find the book very solid, with a nice layout. They also love the recipes and macro break downs. Readers describe the writing style as simple to follow and well-laid out. They mention that the book is full of quick, easy, and flavorful recipes. Opinions are mixed on the content, with some finding it filling and others saying they're light on spices.

AI-generated from the text of customer reviews

Select to learn more
RecipesWriting styleBook designCraftsmanshipPacingValueContent
101 customers mention "Recipes"87 positive14 negative

Customers find the recipes and macro break downs in the book great. They also appreciate the different weekly meal plans and easy-to-find ingredients. Readers mention the book includes a helpful guide with varied macro splits for muscle gain or weight loss, a great overview of macros, and excellent wisdom on exercise, strength building, and the foods to feed your goals.

"...Also, excellent wisdom on exercise, strength building, and the foods to feed your goals! Thank you Erin Stern!!" Read more

"...in need of a Keto-friendly menu, please refer to this book: the recipes are so clean and VERY simple to make...." Read more

"...This works well for me to get my portions right and it allows me to easily double the recipes for my husband, if need be, who requires more protein..." Read more

"I love the quality and simple organization of the book. The recipes are easy to make, healthy, and don't require too many ingredients...." Read more

32 customers mention "Writing style"25 positive7 negative

Customers find the writing style very simple to follow, well-written, and well-laid out. They also say the author did a great job putting the book together.

"...menu, please refer to this book: the recipes are so clean and VERY simple to make...." Read more

"...The recipes are terrific, simple, healthy, and the science is mostly correct, and it gets people started somewhere...." Read more

"Well, as a librarian I've seen many books in my day. This book is very well laid out with clear, simple recipes and beautiful photos...." Read more

"...It’s to time consuming finding all of the things you need. If you don’t double check you will be missing ingredients for the recipes...." Read more

8 customers mention "Book design"8 positive0 negative

Customers find the book design nice, with clear, simple recipes and beautiful photos. They also appreciate the quality and simple organization.

"I love the quality and simple organization of the book. The recipes are easy to make, healthy, and don't require too many ingredients...." Read more

"...This book is very well laid out with clear, simple recipes and beautiful photos...." Read more

"...If the food tastes like poop I will update my review but it all looks very good." Read more

"...The way the book is organized is fantastic. The substitutions are realistic. Portion sizes for the macro level are reasonable...." Read more

6 customers mention "Craftsmanship"6 positive0 negative

Customers appreciate the craftsmanship of the book. They also say it's a very solid book to have in their quest to get leaner.

"...Also, excellent wisdom on exercise, strength building, and the foods to feed your goals! Thank you Erin Stern!!" Read more

"...Then this recipe book is for you. I am highly impressed by the structural breakdown of this book..." Read more

"I love the quality and simple organization of the book. The recipes are easy to make, healthy, and don't require too many ingredients...." Read more

"...pretty quick which was a little disappointing, but the book is still holding together...." Read more

5 customers mention "Pacing"5 positive0 negative

Customers find the pacing of the book quick, easy, and flavorful.

"Hands down, the most tasty, time effective, clean meal prep ever !..." Read more

"Erin Stern's "Body Builder's Kitchen" is full of quick, easy, and FLAVORFUL recipes!..." Read more

"Recipes are delicious, quick and with easy to find ingredients. I recommend this book to anyone on any fitness levels...." Read more

"...The recipes are simple and quick and different. I have done a few and they have turned out good 5 Stars!!!" Read more

5 customers mention "Value"5 positive0 negative

Customers find the book informative and educational, and say it's worth the price and an impressive addition to your cookbook collection.

"...It’s also budget friendly as there aren’t a ton of ingredients in each recipe...." Read more

"...Totally worth the investment." Read more

"...It’s so impressive and worth the addition to your cookbook collection. It tells you how much protein, carbs and fat...." Read more

"Love this book! Recipes are tasty, easy, and economical. No expensive ingredients or time-intensive techniques. Families will love them too...." Read more

7 customers mention "Content"4 positive3 negative

Customers are mixed about the content. Some mention that the recipes are filling and satisfying, while others say that they're super light on spices.

"...This is my most adored and utilized cookbook for no fail, satisfying, clean recipes...." Read more

"...They're all super light on spices too, so its up to you to decide how to make the food edible...." Read more

"...for a week, and I could hardly eat everything per day because they were so filling...." Read more

"...Not very friendly to people who don’t normally cook. Completely neglects spices that are in every recipes. Meals plans are too high level." Read more

Buy this friggin cookbook! (and not that other one)
5 out of 5 stars
Buy this friggin cookbook! (and not that other one)
I followed a popular YouTube personality's command when he said "Buy my freaking cookbook!" and I spent $100 on it. What a disappointment. This book however, is awesome!This book is available as a spiral bound book which is the only way to go for a book to be used in the kitchen. (Greg's book is only available as a pdf).This book has recipes with listed macros like the other book but this one has pictures - not of every recipe but some of them. That's also better than the other one.This one has a ton of recipes. More than last time.This one even has some meal plans!I have a couple other cookbooks that are similar (none as expensive as Greg's cookbook) but this one is by far the best.If the food tastes like poop I will update my review but it all looks very good.
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Top reviews from the United States

Hem K Asher
5.0 out of 5 stars On point - delicious practical clean meals and meal prep
Reviewed in the United States on April 25, 2024
Verified Purchase
Hands down, the most tasty, time effective, clean meal prep ever ! This is my most adored and utilized cookbook for no fail, satisfying, clean recipes. Also, excellent wisdom on exercise, strength building, and the foods to feed your goals! Thank you Erin Stern!!
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Mom of boys
5.0 out of 5 stars Tasty, filling and easy-to-make CLEAN recipes!
Reviewed in the United States on September 10, 2019
Verified Purchase
Tired of eating rice cakes, peanut butter and egg whites to hit your weightlifting goals? Then this recipe book is for you. I am highly impressed by the structural breakdown of this book (calories, alternatives, strategic timing of carbs, etc.) in addition to the recipes. For those who are just getting into a healthy diet plan, you may find these recipes need to be “spiced” up or even a little bland compared to the high sodium, littered premise foods you use to make your meals. However, for anyone who is cutting for weight loss/definition, bulking for a show, or in need of a Keto-friendly menu, please refer to this book: the recipes are so clean and VERY simple to make. The most “unusual” ingredients you’ll use is protein whey powder and liquid aminos, which are found easily! Even my young kids enjoyed these meals. I used the lean menu for a week, and I could hardly eat everything per day because they were so filling. Plus, I immediately saw more definition by week’s end after eating right. Just be warned that if you follow a plan, you may have leftovers so you can duplicate the same meal the next day vs. making every single item: you could be cooking all day in that case (although the recipes are fast turnarounds). My only negative is that I followed the shopping list for the cutting program, but found as I made some recipes that the ingredients had not been listed. Therefore, a future edition may want to re-edit this aspect, and for customers: double-check the actual recipe. I was so impressed, I ended up buying her Train Like A Bodybuilder book, too. This book is equally awesome and very insightful with easily digestible information, as well as exercises.
5 people found this helpful
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A. Frazier
5.0 out of 5 stars Perfect in every way
Reviewed in the United States on August 13, 2020
Verified Purchase
My husband and I both lift weights 6x a week and I’ve only recently begun counting macros. I was looking for a cookbook to make it easier but was having a hard time finding one that had recipes/servings that were adequate for a 120 lb female in a cutting phase. A lot of the body building cookbooks had recipes that were 600-900 calories per meal. Maybe that’s great for a 200 lb guy but it’s way too many calories for me. Erin Sterns cookbook was exactly what I was looking for. All of the entree recipes are from around 160 calories to 300 and 20-35 grams of protein and there is a section of great sides that are pretty low calories. This works well for me to get my portions right and it allows me to easily double the recipes for my husband, if need be, who requires more protein and calories. She has each one clearly noted for it being low carb also, which is great for the cutting Phase. Most importantly, ALL of the recipes I’ve made so far have been absolutely delicious. I’ve made around 25 so far. They are seasoned perfectly and the ingredients are easy to find. It’s also budget friendly as there aren’t a ton of ingredients in each recipe. The almond crusted chicken and the ginger green beans have become one of our all time favorite meals. My kids will even eat it, which says a lot about how good it is! I make the almond crusted chicken in my air fryer and they cook up perfectly crusted. The bison and portobello sliders, ginger soy shrimp skewers, Tex mex fajitas, And Meatza have been ones we make often. The protein bars have also all been great and it’s awesome having a sweet treat that packs some protein when you have a sweet tooth. I use Sukrin Gold sugar substitute instead of the stevia that the recipes call for because I find the taste of it better and it has less of the sugar alternative after taste and often double the protein powder in the recipes, But even with those alterations, they still turn out great. This cookbook and Kendall Lou Schmidt’s the Ultimate Body Building Cookbook (which is similar to this one) have become my two favorite bodybuilding cookbooks and I highly recommend them.
100 people found this helpful
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Amazingon Customer
4.0 out of 5 stars Beautiful cookbook, easy recipes, but meal plans near useless.
Reviewed in the United States on July 14, 2019
Verified Purchase
I love the quality and simple organization of the book. The recipes are easy to make, healthy, and don't require too many ingredients. They also make it very easy to check your macros. I won't even buy a cookbook that doesn't list basic nutrition facts, has a bunch of obscure ingredients, or calls for ingredients that require you to make other recipes just to make the current recipe. In this regard, this book doesn't disappoint.

The author even creates week by week meal plans for specific goals (ie cutting, bulking, keto, cycling, etc). However, this is where the book falls short. Like many meal plan and workout plan, this one seems to have not been tested out sufficiently. My two biggest complaints are in this category.

1) For each plan there will be a seemingly comprehensive shopping list (a great feature to have imo). There is even a section on the shopping list for additional ingredients/staples (ie coconut oil, cocoa powder, whey protein, etc). So you go out and make sure you have everything on the shopping list and start making your recipes only to find out that you need cinnamon, pepper flakes, aminos, fresh scallions, coconut flour, syrup, baking powder, fresh sage, smoked salmon,, puffed rice cereal, strawberries, chia seeds, coffee cheddar, milk, tons of spices, etc. The list goes on and on. Virtually EVERY recipe you go to make will have ingredients that were missing from your shopping list. Sometimes the items will even be wrong (get unflavored almond milk but recipe calls for vanilla almond milk). Which makes me think nobody actually tried the plans out before publishing. Which brings me to my next point...

2) The recipes are usually too large for one person or one serving. Every meal/snack will be different every day of the week, which is fine, but some recipes make 1 serving, while others make 4. It would be one thing if you were meal prepping and using those other 3 servings for another day in the plan, but that is not the case if you are following it. So unless you are cooking for a household of 4 bodybuilders, there will be a lot of leftovers of things that don't last well in the fridge. Just another thing that make me think the editing/testing was passed over. Yes, you can make your own and do all the math, but why include that feature if it's not practical?

Also, it would be nice on the meal plans to have page numbers for the recipes.

All in all though, as far as a cookbooks goes, this is one of the best for bodybuilding. There are a lot of options here for whatever macro ratio you are looking for. The recipes are terrific, simple, healthy, and the science is mostly correct, and it gets people started somewhere. Sometimes they don't at all if you follow directions to a t (see photo). Just beware if you were getting this for the easy plans/lists to follow feature. I'd still recommend this. Just wish authors of fitness books would do a better job at testing out their plans before sending off to the publishers. I'm interested in the author's upcoming workout book, but after seeing how the planning portions in this one doesn't seem to be carefully edited, I am a bit weary.
69 people found this helpful
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Top reviews from other countries

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Amazon Customer
5.0 out of 5 stars Great book
Reviewed in Canada on May 2, 2024
Verified Purchase
Recipes are great and proteins are easily changed if you want too. I'm following the recommended bulk and cut schedules so let's see how that works. I will post more in 1 month or so.
2 people found this helpful
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May
1.0 out of 5 stars La cuisine du bodybuilder
Reviewed in France on November 9, 2022
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Très déçu du contenu
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starlight
5.0 out of 5 stars Awesome 30-minute (mostly) cookbook
Reviewed in the United Kingdom on December 2, 2018
Verified Purchase
This is how the story goes: I discovered Erin Stern on BB.com, liked what she does, found out she wrote books, came on Amazon and found this one. I have a passion for cooking and the "Look Inside" feature gave me confidence that this book is money well spent. And it is!

A brief intro by Erin tells you what this book is all about, and why she wrote it. This is followed by a chapter called “The Essentials,” which deals with macros (protein, carbs, fats) and different nutritional approaches for strength athletes. Not comprehensive. But enough to give you a solid foundation knowledge.

And then... you're taken straight to the recipes. Some of these are keto or can be made that; however, a majority of them make high-protein "add-your-carbs-as-sides" dishes. Many are done in 30 or 45 minutes start to finish, some in as little as 20 and only a few take a little longer.

What really surprised me is these dishes keep for ages in the fridge - 5, 6, 7 days in airtight containers (exception: fishy stuff is 2 days), without losing flavor or yielding in texture. Yes, I did keep them this long to verify the claims and ate the last portion on the last day – no complaints from me! Follow the storage instructions and you won’t need to remember to defrost or clean up your kitchen on weekdays. Just bag them as needed.

THE KIND OF DISHES YOU GET:
Erin's breakfasts are not your usual run-of-the-mill cereal affairs, although oats are used in some of the recipes. Others are perfect for using up leftover cooked carbs, especially rice and sweet potatoes. The entrees are as diverse as they can get: Italian, Asian, American, Mexican, oven-baked, pan-"fried," grilled outdoors, steamed (in baking parchment) and using chicken, beef, pork, fish, and shellfish. Sides are made using a light touch which leaves the veggies to shine: lightly seasoned and grilled, baked and made into salads (no added oils!), using a variety of different herbs and spices.

Snacks & Power Bars features mostly home-made protein bars plus a number of sweet-and-savory or just savory snacks. You'll find plenty of gourmet-flavor shakes in the Shakes & Desserts chapter which build on the standard chocolate and vanilla flavor whey: Carrot Cake, Key Lime, Blueberry Cheesecake, Chocolate Coconut Almond and more, although dessert lovers will feel a little short-changed; the only dedicated dessert in this book is an avocado-chocolate mousse. Makes sense, right? Sorry, desserts are not healthy. (Will you cut me some slack? I don’t have much of a sweet tooth.)

Do the recipes work? Oh yeah! You can follow Erin’s instructions to the letter and will end up with a dish that is salted just right, well-balanced and cooked to perfection. I haven’t cooked all the dishes I bookmarked to cook yet, but here’s what I’ve cooked so far:

• Apple Sage Turkey Breakfast Sausage
• Pumpkin Pie Bowls
• Crustless Quiche
• Canadian Bacon and Egg Cups
• Chile Lime Salmon Pouches
• Sriracha Curry Coconut Chicken
• Chicken Hobo Dinner
• Tex-Mex Fajitas
• Chicken Cacciatore (Okay, you’re a bit at the mercy of your mushrooms here as in how much water they exude. The first time I made this I ended up having to reduce the sauce, so if unsure leave the broth out and season with a stock cube which is what I did 2nd time around.)
• Muscle-Building Meatloaves
• Spicy Black Beans and Quinoa

A FEW ISSUES (mostly kindle-related):
- Some bookmarks give you the wrong recipe name; e.g. I bookmarked the Hasselback Sweet Potatoes but the bookmark appears as Coconut Cayenne Smashed Sweet Potatoes (the preceding recipe so I have two bookmarks with the same name)
- The sub-text on the chapter cover page uses a tiny font, which is hard to read on Kindle Paperwhite
- Tables are not scalable, therefore completely unreadable on Kindle Paperwhite
- A very few times only, the nutritional information is a bit out, at least when compared with the USDA values that my cooking software uses
- The book is a bit scarce in food photography (but where there is a picture there is a good picture).

Some ingredients may not be available at every street corner in this country. I am lucky enough to be able to buy liquid egg whites in two supermarkets in my town, but things like liquid aminos, sugar-free puffed rice cereal, or coconut oil cooking spray I would have to order online. (To me this is not an issue with the book but rather with the supply and demand in my area.)

SUMMARY:
This book is put together well and visually appealing. I don’t know if Erin developed or adapted these recipes all by herself or with some assistance from her nutritionist, but she did an amazing job by sharing them. I love this book, it made my life so much easier. I warmly recommend it.
7 people found this helpful
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Happy!
5.0 out of 5 stars Awesome!
Reviewed in Australia on November 21, 2018
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Great book!
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Amazon Customer
5.0 out of 5 stars good recipes
Reviewed in Canada on January 4, 2020
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well written, clear instructions and ingredients that are easy to find
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