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The Jim Wendler Diet | The Ultimate Guide!

Jim Wendler Diet

Are you curious about the Jim Wendler diet?

Do you wonder how the creator of the 5/3/1 training program eats to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Jim Wendler diet to take your training to the next level!


Jim Wendler is a powerlifter, strength coach, and entrepreneur who has helped thousands of people all over the world reach their fitness goals.

For many years Jim trained with Louie Simmons at the Westside Barbell powerlifting club. He had an extremely successful powerlifting career, and even worked up to a 1,000 pound competition squat!

However, Jim’s career really took off when he retired from competitive powerlifting and invented the 5/3/1 training program.

Jim Wendler says that 5/3/1 is the “simplest and most effective way to build raw strength,” and based on his results he might be right! 

Jim Wendler Stats

  • Date Of Birth: February 13th, 1975
  • Height: 5 Feet 10 Inches
  • Weight: 240 Pounds
  • Body Fat: About 15 Percent


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The Jim Wendler Diet

Jim knows that you need more than just a great training program to get jacked and freaky strong. You also need a smart diet!

So what does Jim’s diet actually look like?

Jim Wendler eats 4 high-protein meals per day. He likes to focus on classic muscle-building foods like eggs, chicken, steak, rice, potatoes, and vegetables.

Unlike a lot of strength coaches, Jim does NOT recommend tracking your daily calories. Instead, he recommends that most people just focus on eating healthy muscle-building foods so they can recover from their intense 5/3/1 workouts.

Here is the exact diet that Jim recommends for anyone looking to build muscle mass as fast as possible. Check it out:

Jim Wendler’s Muscle-Building Diet


  • 6 whole eggs (scrambled with cheese or hard boiled)
  • 1-2 cups oatmeal
  • 1 apple


  • 10 oz. steak
  • 6-8 red potatoes
  • Bag of steamed vegetables

Lunch 2

  • 2 chicken breasts
  • 2 cups Spanish rice
  • Bag of steamed vegetables


  • 2 chicken breasts or 10 oz. steak
  • Large bowl of pasta and marinara sauce
  • Bag of steamed vegetables

This is a very simple but effective meal plan. In fact, this is Jim Wendler’s standard recommendation for anyone trying to build muscle mass using his “Boring But Big” training template.

Jim focuses on eating plenty of protein at each meal, including eggs, chicken, and steak.

For carbs he likes to focus on classic bodybuilding foods like oats, rice, and potatoes. However, he also isn’t afraid to have other carb sources like pasta – especially at night!

Jim also focuses on eating plenty of vegetables, like broccoli and asparagus to keep his body healthy and functioning optimally. Jim gets plenty of fats in his diet through things like whole eggs and steak, so he doesn’t add any extra healthy fats like nuts or avocado to his diet.

Of course, Jim knows that diet has to be customized for each person.

Here is another one of Jim’s favorite diets that you can try. Check it out:

Jim Wendler’s Sample Building The Monolith Diet

Meal #1

  • 8 whole eggs
  • 4 pieces bacon
  • 4 pieces toast
  • 2 bananas

Meal #2

  • 1 pound ground beef mixed with marinara sauce and some kind of pasta

Meal #3

  • 2 Double Cheeseburgers
  • French Fries

Meal #4

  • 6 whole eggs
  • .5 pound of taco seasoned ground beef
  • Cheese/lettuce/tomatoes/taco sauce
  • Combine all of this and make egg/meat burrito

As usual, Jim recommends eating 4 high-protein meals per day. This is the diet that he recommends for people following his demanding “building the monolith” program.

For this diet Jim still recommends that you eat muscle-building foods like eggs and beef. However, he does mix in plenty of “dirty” foods like double cheeseburgers and french fries.

If you are someone who can get away with less healthy foods and still perform well in the gym, then this diet has your name written all over it!

Conclusion | The Jim Wendler Diet! 

Jim Wendler is jacked and tan, and it’s easy to see why. He follows a simple muscle-building diet with 4 high-protein meals per day.

He also eats plenty of carbs at each meal, including rice, potatoes, oats, and pasta.

If you are having a hard time recovering from your 5/3/1 workouts, then you have to give the Jim Wendler diet a shot.

It may be just what you need to take your training to the next level!

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