Men’s Open bodybuilder Regan Grimes is honing in on his nutrition to ensure every plate gets him one step closer to gold at the 2025 New York Pro on May 17, 2025. In late March 2025, he disclosed his calculated meal prep.
The Canadian IFBB Pro has made substantial leaps in progress recently. In 2023, he beat Nathan De Asha at the Europa Pro before his fourth Mr. Olympia appearance, finishing ninth. Tipping the scales at over 300 pounds during his off-season, Grimes plans to bring his best package during the 2025 season.
[Related: Keone Pearson Teaches Regan Grimes a Back Exercise He’d Never Done Before]
Grimes’ 7-Meal Contest Prep Diet
After taking a year away from competition, Grimes feels refreshed and motivated. 2025 marks his sophomore New York Pro contest. He won the event in 2018 as a Classic Physique competitor.
Grimes eats seven meals daily to fuel his training and prep:
Breakfast & Pre-Workout Meal
Grimes’ morning begins with 160 grams of chicken breast, 125 grams of cream of rice with 10 grams of coconut oil, a sprinkle of salt, and 100 grams of blueberries thrown on top. Blueberries are a potent antioxidant source, great for inflammation, and have been shown to promote muscle recovery. (1)(2)
Before training, Grimes prepares 294 grams of jasmine rice. He prefers stickier rice because it’s easier to eat. He throws in ¼ teaspoons of salt, which is key for supporting workout performance. (3) Then, he slices 120 grams of banana to further his glycogen storage, along with a quick 50-gram protein shake.
Post-Workout Meal & Steak and Veggies Dish
Grimes’ third meal is simple: 140 grams of fast-digesting Corn Flakes and a protein shake. Grimes pours the remnants of his protein shake on his cereal.
This is the perfect texture that will shuttle into me quickly.
—Regan Grimes
Thirty minutes later, Grimes eats to his next meal: 300 grams of jasmine rice, 140 grams of steak, 50 grams of vegetables (zucchini, broccoli, and a little carrot), and a dash of salt.
Meals 5 & 6
His fifth meal is similar to his fourth but with two key differences: substitute jasmine rice for 300 grams of cream of rice and swap steak for 140 grams of chicken, equal to about 40-42 grams of protein.
Appreciative of the texture, Grimes’ sixth meal is 300 grams of cream rice, 140 grams of chicken, and 50 grams of vegetables. He adds salt but steers clear of added fats.
Toasted Sourdough and Steak
Finishing off the night, he plates 140 grams of steak and a few pieces of sourdough bread slathered in 10 grams of coconut oil. Sourdough bread has been shown to support gut health. (4)
References
- Silva S, Costa EM, Veiga M, Morais RM, Calhau C, Pintado M. Health promoting properties of blueberries: a review. Crit Rev Food Sci Nutr. 2020;60(2):181-200. doi:10.1080/10408398.2018.1518895 https://pubmed.ncbi.nlm.nih.gov/30373383/
- McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SR. Effect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damage. J Int Soc Sports Nutr. 2012 Jul 11;9(1):19. doi: 10.1186/1550-2783-9-19. PMID: 22564864; PMCID: PMC3583121. https://pmc.ncbi.nlm.nih.gov/articles/PMC3583121/
- Del Coso J, González-Millán C, Salinero JJ, et al. Effects of oral salt supplementation on physical performance during a half-ironman: A randomized controlled trial. Scand J Med Sci Sports. 2016;26(2):156-164. doi:10.1111/sms.12427 https://pubmed.ncbi.nlm.nih.gov/25683094/
- Da Ros A, Polo A, Rizzello CG, et al. Feeding with Sustainably Sourdough Bread Has the Potential to Promote the Healthy Microbiota Metabolism at the Colon Level. Microbiol Spectr. 2021;9(3):e0049421. doi:10.1128/Spectrum.00494-21 https://pubmed.ncbi.nlm.nih.gov/34851178/
Featured image: @regangrimes on Instagram
