To download a PDF version of this meal plan click here.
Introduction
This is a sample alpha-gal friendly meal plan based on a (approximately) 2000 daily calorie intake + pre/post activity fuel. The main goal of this meal plan is to emphasis nutrients for athletes like Iron (beans, peas, lentils, lean meat), calcium (seeds, cheese, milk, yogurt), vitamin D (salmon, egg yolk, fortified foods), carbs, and protein. This meal plan is designed to have a form of produce at each meal and provides approximately 45-65% (225g-325g) (900-1,300kcal) of daily calories from carbohydrates, 10-35% (50g-175g) (200-700kcal) of daily calories from protein, and 20-35% (44g-77g) (400-700 kcal) of daily calories from fats. In addition to daily calories, this meal plan also prioritizes Pre-Activity/Practice fuel (30-60 mins before: 25g-50g simple carbs depending on intensity/duration) and Post-Activity/Practice fuel (Replenish within 1 hour: 15g-20g protein, 45-60g carbs). This meal plan may not meet your individual nutrient needs; therefore, it is important to work with a dietitian to help you create your own individualized meal plan based on your chronic disease management, caloric needs, and macronutrient needs. This meal plan ONLY serves as an example to help you create your own meal plan based on your nutrient needs, taste preferences, budget, and any additional needs you may have.
*This meal plan is for athletes and people who engage in activities that frequently requiring fueling to help better nourish the body. This meal plan is alpha-gal friendly and dairy-free!
Day 1 – Sunday
Breakfast (~643 kcal, CHO: 68g, FAT: 27g, PRO: 32g, Fiber: 8g)
- 3 Servings of Veggie Hashbrown Egg Bites
- 1 cup Fruit of Choice
Lunch (~665 kcal, CHO: 77g, FAT: 22g, PRO: 35g, Fiber: 13g)
- Chicken Avocado Super Food Wrap
- 1 serving Black Bean Dip + 1 serving Crackers of Choice
- 1/2 English Cucumber (or 1 serving of vegetable of choice)
Dinner (~585 kcal, CHO: 81g, FAT: 13g, PRO: 36g, Fiber: 9g)
- 1 serving Chicken Spinach Pasta
- 1 cup Fruit of Choice or Fruit Juice
Snack (~158 kcal, CHO: 17g, FAT: 8g, PRO: 6g, Fiber: 1g)
- 1 serving of High Protein Brownie
Pre-Activity/Practice Fuel (~ 105 kcal, CHO: 27g)
- 1 medium banana
Post-Activity/Practice Fuel (~336 kcal, CHO: 30g, FAT: 18g, PRO: 14g, Fiber: 4g)
- 1 serving of High Protein Pumpkin Seed and Oats Cookie
Day 2 – Monday
Breakfast (~595 kcal, CHO: 73g, FAT: 23g, PRO: 24g, Fiber: 14g)
- 1 serving Healthy Banana Bread
- 2 Boiled Eggs
- 1/4 cup Applesauce + 2 tbsp Chia Seeds
- 1 cup Fruit of Choice (use a topping on Banana Bread)
Lunch (~590 kcal, CHO: 71g, FAT: 18g, PRO: 36g, Fiber: 11g)
- Chicken Salad on 2 slices of Multigrain Bread
- 1/2 cup Bell Peppers
- 1 cup Tart Cherry Juice
Dinner (~593 kcal, CHO: 69g, FAT: 21g, PRO: 32g, Fiber: 8g)
- 1 serving Turkey Meatloaf
- 1 serving Dairy-Free Mashed Potatoes
- 1/2 cup Green Peas
Snack (~219 kcal, CHO: 21g, FAT: 11g, PRO: 9g, Fiber: 3g)
Pre-Activity/Practice Fuel (~ 100 kcal, CHO: 22g)
- Applesauce, Unsweetened
Post-Activity/Practice Fuel (~ 363 kcal, CHO: 41g, PRO: 25g)
- 1 serving of Berry Delicious Smoothie
Day 3 – Tuesday
Breakfast (~524 kcal, CHO: 65g, FAT: 19g, PRO: 28g, Fiber: 5g)
- 1 serving Peanut Butter Jelly Smoothie
Lunch (~598 kcal, CHO: 74g, FAT: 14g, PRO: 35g, Fiber: 11g)
- 1 serving of Chicken Bean Quinoa Bowl
- 1/4 Avocado (added to Quinoa Bowl above)
- 1 serving Fruit of Choice
Dinner (~598 kcal, CHO: 70g, FAT: 18g, PRO: 35g, Fiber: 7g)
- 1 serving of Cabbage & Sausage (Chicken or Turkey)
- 1 serving High Protein Brownie
Snack (~270 kcal, CHO: 27g, FAT: 15g, PRO: 7g, Fiber: 3.5g)
- 1 medium Apple
- 2 tbsp Peanut Butter
Pre-Activity/Practice Fuel (~ 130 kcal, CHO: 30g)
- 1 serving of Beet Root Energy Jam
Post-Activity/Practice Fuel (~336 kcal, CHO: 30g, FAT: 18g, PRO: 14g, Fiber: 4g)
- 1 serving of High Protein Pumpkin Seed and Oats Cookie
Day 4 – Wednesday
Breakfast (~643 kcal, CHO: 68g, FAT: 27g, PRO: 32g, Fiber: 8g)
- 3 Servings of Veggie Hashbrown Egg Bites
- 1 cup Fruit of Choice
Lunch (~665 kcal, CHO: 77g, FAT: 22g, PRO: 35g, Fiber: 13g)
- Chicken Avocado Super Food Wrap
- 1 serving Black Bean Dip + 1 serving Crackers of Choice
- 1/2 English Cucumber (or 1 serving of vegetable of choice)
Dinner (~585 kcal, CHO: 81g, FAT: 13g, PRO: 36g, Fiber: 9g)
- 1 serving Chicken Spinach Pasta
- 1 cup Fruit of Choice or Fruit Juice
Snack (~219 kcal, CHO: 21g, FAT: 11g, PRO: 9g, Fiber: 3g)
Pre-Activity/Practice Fuel (~ 100 kcal, CHO: 22g)
- Applesauce, Unsweetened
Post-Activity/Practice Fuel (~ 363 kcal, CHO: 41g, PRO: 25g)
- 1 serving of Berry Delicious Smoothie
Day 5 – Thursday
Breakfast (~595 kcal, CHO: 73g, FAT: 23g, PRO: 24g, Fiber: 14g)
- 1 serving Healthy Banana Bread
- 2 Boiled Eggs
- 1/4 cup Applesauce + 2 tbsp Chia Seeds
- 1 cup Fruit of Choice (use a topping on Banana Bread)
Lunch (~590 kcal, CHO: 71g, FAT: 18g, PRO: 36g, Fiber: 11g)
- Chicken Salad on 2 slices of Multigrain Bread
- 1/2 cup Bell Peppers
- 1 cup Tart Cherry Juice
Dinner (~593 kcal, CHO: 69g, FAT: 21g, PRO: 32g, Fiber: 8g)
- 1 serving Turkey Meatloaf
- 1 serving Dairy-Free Mashed Potatoes
- 1/2 cup Green Peas
Snack (~235 kcal, CHO: 33g, FAT: 7g, PRO: 10g, Fiber: 6g)
Open Faced Fruit Peanut Butter Sandwich
- 1/2 medium banana, sliced (or can use Fruit of Choice)
- 1 slice Multigrain Bread
- 1 tbsp Peanut Butter
Activity/Practice Fuel (~ 130 kcal, CHO: 30g)
- 1 serving of Beet Root Energy Jam
Post-Activity/Practice Fuel (~336 kcal, CHO: 30g, FAT: 18g, PRO: 14g, Fiber: 4g)
- 1 serving of High Protein Pumpkin Seed and Oats Cookie
Day 6 – Friday
Breakfast (~524 kcal, CHO: 65g, FAT: 19g, PRO: 28g, Fiber: 5g)
- 1 serving Peanut Butter Jelly Smoothie
Lunch (~598 kcal, CHO: 74g, FAT: 14g, PRO: 35g, Fiber: 11g)
- 1 serving of Chicken Bean Quinoa Bowl
- 1/4 Avocado (added to Quinoa Bowl above)
- 1 serving Fruit of Choice
Dinner (~598 kcal, CHO: 70g, FAT: 18g, PRO: 35g, Fiber: 7g)
- 1 serving of Cabbage & Sausage (Chicken or Turkey)
- 1 serving High Protein Brownie
Snack (~219 kcal, CHO: 21g, FAT: 11g, PRO: 9g, Fiber: 3g)
- 1 Boiled Egg
- 15 Grapes
- 7 Walnuts
Pre-Activity/Practice Fuel (~ 105 kcal, CHO: 27g)
- 1 medium banana
Post-Activity/Practice Fuel (~336 kcal, CHO: 30g, FAT: 18g, PRO: 14g, Fiber: 4g)
- 1 serving of High Protein Pumpkin Seed and Oats Cookie
Day 7 – Saturday
Breakfast (~523 kcal, CHO: 62g, FAT: 19g, PRO: 26g, Fiber: 9g)
- 1 serving of Peanut Butter Chocolate Oatmeal Bake
- 2 Egg Omelette with Veggies of Choice
- 1 cup Fruit of Choice (our favorite is Blueberry)
Lunch (~590 kcal, CHO: 71g, FAT: 18g, PRO: 36g, Fiber: 11g)
- Chicken Salad on 2 slices of Multigrain Bread
- 1/2 cup Bell Peppers
- 1 cup Tart Cherry Juice
Dinner (~648 kcal, CHO: 69g, FAT: 24g, PRO: 39g, Fiber: 9g)
- 7 Turkey Meatballs + Marinara Sauce
- 1.5 cups Whole Wheat Pasta
- 2 cups Salad Mix (Lettuce + leafy greens and add extra veggies!) + 2 tbsp Salad Dressing
Snack (~282 kcal, CHO: 41g, FAT: 9g, PRO: 10g, Fiber: 4g)
- 1 serving Homemade Tortilla Chips
- 1/3 cup Pizza Dip Hummus
Pre-Activity/Practice Fuel (~ 100 kcal, CHO: 22g)
- Applesauce, Unsweetened
Post-Activity/Practice Fuel (~ 363 kcal, CHO: 41g, PRO: 25g)
- 1 serving of Berry Delicious Smoothie
Grocery List for This Meal Plan
Produce
- 4 bananas
- 5–6 apples
- 2 peaches
- 4 cups grapes
- 4–5 cups blueberries (or berries of choice)
- 2 English cucumbers
- 2 bell peppers
- 2 heads broccoli
- 1 bag baby spinach
- 1 large head cabbage
- 2 onions
- 1 bag mixed salad greens
- 2 tomatoes
- 2 avocados
- 2 lbs Yukon Gold or Russet potatoes
- 1 bag frozen green peas
- 2 lemons or limes (optional)
- Garlic (fresh)
- Fresh parsley (optional)
Meat & Seafood
- 5–6 lbs boneless skinless chicken breasts
- 2 lbs lean ground turkey (for meatloaf and meatballs)
- 1 lb chicken or turkey sausage (for Cabbage & Sausage recipe)
- Salmon Jerky
- Turkey jerky (if not using salmon jerky)
- 2 dozen eggs
Refrigerated
- Yogurt of choice
- Cheese of choice
- Milk of choice
Bread, Grains & Pasta
- Multigrain bread
- Whole wheat wraps
- Whole wheat pasta
- Old-fashioned oats
- Quinoa
- Multigrain crackers
- Whole grain breadcrumbs (for meatballs/meatloaf if needed)
Canned & Jarred Goods
- Black beans
- Marinara sauce
- Pizza sauce (for Pizza Dip Hummus if making homemade)
- Applesauce (unsweetened)
- Tart cherry juice
- Peanut butter
- BBQ sauce
- Salad Dressing
Nuts, Seeds & Healthy Fats
- Pumpkin seeds
- Chia seeds
- Walnuts
- Olive oil
Baking Ingredients
- Whole wheat flour
- Baking powder
- Baking soda
- Vanilla extract
- Cinnamon
- Honey
- Maple syrup
- Cocoa powder
- Chocolate chips
Herbs, Spices & Seasonings
- Garlic powder
- Onion powder
- Italian seasoning
- Paprika
- Chili powder
- Black pepper
- Sea salt
- Parsley
- Oregano
- Basil
Frozen Foods
- Frozen berries (optional for smoothies)
- Frozen spinach (optional for smoothies)
