Build and Shred Meal Ideas

This PDF is a compilation of various meals that Built With Science members (including
myself) use to hit our required calories/macros. Each meal has been categorized into “BUILD”
and “SHRED” categories based on the calorie density, volume, and macronutrients of the
meal.

The BUILD recipes will come in handy for those on the BUILD program since they are
typically higher in calories relative to volume. Whereas the SHRED recipes will come in
handy for those on the SHRED program, since they are typically lower in calories relative to
their volume (keeping you full for longer with less calories).
However, keep in mind that it’s the TOTAL calories/macros you hit at the end of the day that
matters the most. So regardless of what program you’re on, feel free to use any of the recipes
within this book to hit your goals.

My recommendation is to find 4 meals/recipes within this book that you can
CONSISTENTLY stick to day in and day out. These should be meals that you personally
enjoy, can prep easily, and ones that you know you can adhere to week after week. You can
obviously mix up these staple meals as you’d like if you get bored of them, but the key is to
find a day’s worth of meals that you know you can stick to.
And if you have any meals/recipes of your own that you’d like to send it to possibly be added to
this book, send an email to [email protected] with the subject title “BWS Recipe”.