Sample Meal Plans Since everyone has different calorie needs you will need to adjust these plans to fit into your requirements. This is just a general guideline for you to follow. You should eat 5-6 smaller meals throughout the day, eating every 2-3 hours. You will eat Breakfast, Lunch, Dinner and 2 snacks, with an optional snack near bedtime. Don t ever go too long without eating. If you are in fat loss mode you will control calories with portion sizes. If you are in maintaining/bulking you may have larger portion sizes on your weight training days. The meal plan needs to be adjusted according to your workout schedule. We ll give you a few different examples. The meal plan below works if you do your fasted cardio first thing in the morning and weight training around 3pm on the same day. If you are doing your weight training after a workday, say around 6pm then Meal Four and Meal Five will switch. If that is the case you will want to have that Meal Six so you don t go to bed starving. If you are not used to fasted cardio you may need to have something right away after your workout to not feel disoriented. Coconut water is great to have shaken with 1/2 a scoop protein powder or BCAA powder. Be sure to stay hydrated before, during, and after all your workouts! Sample Meal Plan HIIT training in the AM and Weight Lifting in the PM Fasted HIIT (7am) After HIIT (8am) Morning snack (10:30am) Lunch meal (1pm) Weight Training (3pm) shake after Dinner meal (6pm) Optional evening snack (8pm) Meal One Meal Two Meal Three Meal Four Meal Five Meal Six 1/3 cup oatmeal with fruit Rice cake with 1 tsp nut butter 1/2-1 cup starch 20-30g protein Veggies shake 1/2-1 cup starch 20-30g protein Veggies Fruit or chia pudding 1
Sample Meal Plan HIIT training and Weight Lifting both in the AM 630am Fasted HIIT 7am Meal One: oats, fruit, fat source 8am Weight Training 9-930am Meal Two:, protein 12pm Meal Three: ~25g protein, veggies, 1/2 avocado 230pm Meal Four: Green smoothie, protein, fat source 5pm Meal Five: ~25g protein, starchy carbs, veggies 8pm Meal Six: chia pudding Still hungry? Cucumbers or other green veggies Maintain Zone: You can t go wrong eating your starchy carbs post HIIT and pre and post-weight lifting. You may want to eat before your HIIT or cardio in the morning. Fat Loss Zone: If you do HIIT training on one day without weight lifting you have the option to skip the carbs in Meal Five and opt for just protein and veggies. This could be a huge salad with veggies and tofu. On the days you aren t doing HIIT eat within an hour of waking. On your rest days (no HIIT or lifting) eat your Fat Loss calories from the other page, but make sure you are eating your Maintain calories on the days you workout. You want to make sure you give your muscles enough fuel to build and repair! Bulking Zone: It s very important that you eat a calorie surplus on the days you are active. Track your calories on MyFitnessPal to make sure you are eating enough. 2
Sample Week Here is what I did one week to prep and prepare my meals and snacks for the week. Sunday Grocery shopping Lots of veggies, salad mix, frozen and fresh fruit, yams, quinoa, oatmeal, tempeh, Texas Caviar and pre-made hummus Made one cup quinoa Baked 2 yams Made meat sauce Washed and pre-cut veggies - carrots and cucumbers for salads - kale and collard greens for sautéing - red pepper for dipping/snacking Sample Meals Monday Yerba mate HIIT training Meal 1: Oatmeal with fresh fruit (hemp seeds or nut butter optional) Meal 2: hummus and veggies Meal 3: 1 baked yam with sautéed greens and 3/4 cup Texas Caviar (1/2 cup quinoa optional) Meal 4: Small smoothie with coconut water, banana, mango and hemp seeds Weight Training Meal 5: Green smoothie with fruit, frozen broccoli, and protein powder Meal 6: Quinoa with meat sauce and steamed broccoli 3
Fill in below a sample daily meal plan for yourself according to your workout schedule and macro needs. Meal One Meal Two Meal Three Meal Four Meal Five Fat Fat Fat 4
Breakfast ideas: Oatmeal w/ fruit (optional hemp seeds or chopped nuts) Polenta Porridge w/ fruit (optional hemp seeds or nuts) Pancakes Oak Cakes Green Smoothie Granola, fruit and unsweetened yogurt parfait Granola with unsweetened non-dairy milk Gluten-free waffles with jam Tofu scramble with veggies Pumpkin biscuits with tempeh sausage Sweet potato, bean, and greens bowl Toast with nut butter and jam Pineapple cornbread muffin with protein butter Sweet potato with cinnamon and hemp seeds Breakfast tacos Crepes with jam or maple syrup Roasted potatoes and tempeh sausage Quick French toast Fruit salad Rice and beans with avocado and salsa Quinoa porridge Pumpkin polenta Snack ideas: Rice cake with 1 teaspoon nut butter and cinnamon Rice cake with hummus and veggies Chopped veggies and hummus Fruit and 15 almonds Multiple pieces of fruit Smoothie bar Rice crackers and bean spread Grain-free granola with fruit Veggies and mock-salmon pate Toast with jam Kale chips Snack ideas: Roasted chickpeas Yam fries with dipping sauce Dates or unsweetened dried fruit Popcorn Soy nuts Fruit leather Chips and salsa Spiced nuts Green juice Toast with avocado and nooch Fresh spring rolls with peanut sauce Edamame Guacamole Dip with chips Lunch and Dinner ideas: Grain, beans, and greens bowl with sauce Tofu egg salad over mixed greens Yam boats with beans Big salad with tofu and veggies (quinoa optional) Wrap with hummus and veggies Chickpea, Leek, Yam burger with salad Lentil soup with salad Bean or tempeh tacos with salad Veggie burger with steamed broccoli Zucchini noodles with meat sauce Curry tofu with quinoa and kale Spaghetti squash with tomato sauce and tofu Brown rice sushi with tofu Falafel with hummus and side salad Shepherd s pie with steamed veggies Noodle salad with veggies and tofu Lentil dahl with quinoa and steamed kale Buffalo tempeh with brown rice and greens Curry with rice and veggies Chickpea tuna sandwich with salad Indian Chickpea Tacos 5
Non-starchy Vegetables (unlimited) Legumes (in order of highest protein to least) Artichoke Artichoke hearts Asparagus Beans (green, wax, Italian) Bean sprouts Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Green onions Greens (collard, kale, turnip, mustard) Kohlrabi Leeks Black and Yellow Soybeans Green Lentils (do not need soaking) Le Puy (French lentils) (do not need soaking) Azuki Cannellini (white beans) Navy Turtle (black beans) Anasazi Split Peas (do not need soaking) Garbanzo (Chickpeas) Great Northern Kidney Lima Black-eyed Peas Pinto Mung Beans Fava Red Lentils (do not need soaking) Mixed vegetables Mushrooms Okra Onions Pea pods Peppers (all types) Radishes Soy Products Miso Tempeh Soy milk, yogurt, cheese Tofu Other Seitan wheat meat Salad greens (endive, escarole, lettuce, spinach, romaine) Sauerkraut Summer squash Tomato Turnips Watercress Zucchini Stay away from TVP and soy protein isolates if possible. Any faux meat substitutes can be eaten on occasion. Those of you with allergies to gluten should stay away from seitan. Personally, I feel better and can maintain my weight better when I do not eat gluten. If anything have it on occasion only. 6