To download a PDF version of this meal plan click here.
Introduction
This is a sample 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.
Day 1 – Sunday
Breakfast (~611 kcal, CHO: 69g, FAT: 23g, PRO: 32g, Fiber: 4g)
- 1 serving of Protein Pancakes (+ 1 tbsp. maple syrup)
- 1 cup 2% Milk
- 2 Eggs (cooked as preferred) (+ 1 tsp olive oil)
- 1 cup Fruit of Choice
Lunch (~600 kcal, CHO: 64g, FAT: 22g, PRO: 36g, Fiber: 11g)
- 1 Serving of Sheet Pan Quesadilla
- 1/2 Avocado + 1 tbsp Sour Cream
- 10-12 Baby Carrots (or 1 serving of vegetable of choice)
Dinner (~652 kcal, CHO: 70g, FAT: 20g, PRO: 48g, Fiber: 7g)
- 2 servings of Veggie Mac and Cheese
- Add 2 cups of spinach to recipe above or eat 2 cups mixed greens salad
- 6 oz Grilled Chicken Breast
Snack (~185 kcal, CHO: 70g, FAT: 9g, PRO: 4g, Fiber: 3g)
- 1 serving of Cookie Dough Treat
Pre-Activity/Practice Fuel (~ 105 kcal, CHO: 27g)
- 1 medium banana
Post-Activity/Practice Fuel (~ 275 kcal, CHO: 24g, PRO: 33g)
- 1 serving of Hydrating Chocolate Protein Shake
Day 2 – Monday
Breakfast (~500 kcal, CHO: 60g, FAT: 11.5g, PRO: 35g, Fiber: 6g)
Lunch (~590 kcal, CHO: 77g, FAT: 18g, PRO: 30g, Fiber: 8g)
- Tuna Salad Sandwich
- 1 medium peach (or 1 cup fruit of choice)
- 3/4 cup Tart Cherry Juice
Dinner (~658 kcal, CHO: 87g, FAT: 18g, PRO: 37g, Fiber: 9g)
- 3 Salmon Patties
- 1 medium Sweet Potato, roasted + 1 tbsp Pure Maple Syrup & 1 tsp Cinnamon
- 6 Asparagus Spears, roasted in olive oil
Snack (~219 kcal, CHO: 21g, FAT: 11g, PRO: 9g, Fiber: 3g)
- String Cheese Stick
- 15 Grapes
- 12 Almonds
Pre-Activity/Practice Fuel (~ 100 kcal, CHO: 22g)
- Applesauce, Unsweetened
Post-Activity/Practice Fuel (~ 480 kcal, CHO: 44g, PRO: 16g)
- 1 serving of No-Bake Energy Bites
Day 3 – Tuesday
Breakfast (~670 kcal, CHO: 75g, FAT: 26g, PRO: 34g, Fiber: 9g)
Peanut Butter and Banana Toast (topped with cinnamon) + 2 Boiled Eggs
- 2 Slices Arnold’s Multigrain Bread (or other bread with 5 g of protein per slice)
- 2 tbsp Peanut Butter
- 1 medium Banana
Lunch (~575 kcal, CHO: 78g, FAT: 14g, PRO: 35g, Fiber: 9g)
- 1 serving of Cowboy Caviar (+ add ½ cup shredded chicken to your serving)
- Lightly Salted Tortilla Chips (11 chips)
- 1/2 cup of Tart Cherry Juice
Dinner (~652 kcal, CHO: 70g, FAT: 20g, PRO: 48g, Fiber: 7g)
- 2 servings of Veggie Mac and Cheese
- Add 2 cups of spinach to recipe above or eat 2 cups mixed greens salad
- 6 oz Grilled Chicken Breast
Snack (~185 kcal, CHO: 70g, FAT: 9g, PRO: 4g, Fiber: 3g)
- 1 serving of Cookie Dough Treat
Pre-Activity/Practice Fuel (~ 130 kcal, CHO: 30g)
- 1 serving of Beet Root Energy Jam
Post-Activity/Practice Fuel (~ 275 kcal, CHO: 24g, PRO: 33g)
- 1 serving of Hydrating Chocolate Protein Shake
Day 4 – Wednesday
Breakfast (~611 kcal, CHO: 69g, FAT: 23g, PRO: 32g, Fiber: 4g)
- 1 serving of Protein Pancakes (+ 1 tbsp. maple syrup)
- 1 cup 2% Milk
- 2 Eggs (cooked as preferred) (+ 1 tsp olive oil)
- 1 cup Fruit of Choice
Lunch (~600 kcal, CHO: 64g, FAT: 22g, PRO: 36g, Fiber: 11.5g)
- 1 Serving of Sheet Pan Quesadilla
- 1/2 Avocado + 1 tbsp Sour Cream
- 10-12 Baby Carrots (or 1 serving of vegetable of choice)
Dinner (~658 kcal, CHO: 87g, FAT: 18g, PRO: 37g, Fiber: 9g)
- 3 Salmon Patties
- 1 medium Sweet Potato, roasted + 1 tbsp Pure Maple Syrup & 1 tsp Cinnamon
- 6 Asparagus Spears, roasted in olive oil
Snack (~219 kcal, CHO: 21g, FAT: 11g, PRO: 9g, Fiber: 3g)
- String Cheese Stick
- 15 Grapes
- 12 Almonds
Pre-Activity/Practice Fuel (~ 105 kcal, CHO: 27g)
- 1 medium banana
Post-Activity/Practice Fuel (~ 275 kcal, CHO: 24g, PRO: 33g)
- 1 serving of Tropical Green Protein Smoothie
Day 5 – Thursday
Breakfast (~560 kcal, CHO: 78g, FAT: 11g, PRO: 37g, Fiber: 14g)
Berry Yogurt Bowl
- 1.5 cups Greek Yogurt (plain or vanilla) –> mix in 1 tbsp chia seeds the night before
- 1 cup Berries of Choice (blueberries, strawberries, raspberries, blackberries)
- ¼ cup of High Fiber Cereal or Granola of Choice
- 1 tbsp Honey
Lunch (~575 kcal, CHO: 78g, FAT: 14g, PRO: 35g, Fiber: 9g)
- 1 serving of Cowboy Caviar (+ add ½ cup shredded chicken to your serving)
- Lightly Salted Tortilla Chips (11 chips)
- 1/2 cup of Tart Cherry Juice
Dinner (~640 kcal, CHO: 75g, FAT: 21g, PRO: 37g, Fiber: 8g)
- 1 serving of Chicken, Spinach, and Broccoli Pesto Pasta
- 1/2 cup Mozzarella Cheese (added to recipe above)
- 1 cup Fruit of Choice
Snack (~270 kcal, CHO: 27g, FAT: 15g, PRO: 7g, Fiber: 3.5g)
- 1 medium Apple
- 2 tbsp Peanut Butter
Pre-Activity/Practice Fuel (~ 100 kcal, CHO: 22g)
- Applesauce, Unsweetened
Post-Activity/Practice Fuel (~ 480 kcal, CHO: 44g, PRO: 16g)
- 1 serving of No-Bake Energy Bites
Day 6 – Friday
Breakfast (~500 kcal, CHO: 60g, FAT: 11.5g, PRO: 35g, Fiber: 6g)
Lunch (~590 kcal, CHO: 77g, FAT: 18g, PRO: 30g, Fiber: 8g)
- Tuna Salad Sandwich
- 1 medium peach (or 1 cup fruit of choice)
- 3/4 cup Tart Cherry Juice
Dinner (~687 kcal, CHO: 78g, FAT: 23g, PRO: 42g, Fiber: 4g)
- 6 oz Turkey Burger + 1 slice of Cheese on Whole Wheat Bun
- 1 serving Broccoli Carrot Tots
- 1 cup Fruit of Choice
Snack (~185 kcal, CHO: 70g, FAT: 9g, PRO: 4g, Fiber: 3g)
- 1 serving of Cookie Dough Treat
Pre-Activity/Practice Fuel (~ 105 kcal, CHO: 27g)
- 1 medium banana
Post-Activity/Practice Fuel (~ 275 kcal, CHO: 24g, PRO: 33g)
- 1 serving of Hydrating Chocolate Protein Shake
Day 7 – Saturday
Breakfast (~575 kcal, CHO: 64g, FAT: 23g, PRO: 28g, Fiber: 6g)
- 1 serving of Protein Muffins (add in 1/2 cup walnuts to recipe)
- 1 cup 2% Milk
- 1 Egg (cooked as preferred) (+ 1 tsp olive oil)
- 1 medium Banana
Lunch (~675 kcal, CHO: 68g, FAT: 26g, PRO: 42g, Fiber: 4g)
- 2 servings of Chicken Lettuce Wraps + 2 tbsp dipping sauce of choice
- 2 servings Sweet Potato Fries
Dinner (~640 kcal, CHO: 75g, FAT: 21g, PRO: 37g, Fiber: 8g)
- 1 serving of Chicken, Spinach, and Broccoli Pesto Pasta
- 1/2 cup Mozzarella Cheese (added to recipe above)
- 1 cup Tart Cherry Juice or Fruit of Choice
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 (~ 275 kcal, CHO: 24g, PRO: 33g)
- 1 serving of Hydrating Chocolate Protein Shake
Grocery List for This Meal Plan
Produce
- 3-4 bananas
- 3-4 apples
- 2 peaches
- 1 pint strawberries
- 1 pint blueberries
- 1 pint blackberries
- 1 bag of grapes
- 1-2 avocados
- 1 bag baby carrots
- 2 heads broccoli
- 1 bunch asparagus
- 1 bag baby spinach
- 1 head romaine lettuce
- 2 bell peppers
- 1 cucumber
- 2 Roma tomatoes
- 1 small onion
- Fresh parsley (optional garnish)
Meat & Seafood
- 3 lbs boneless skinless chicken breast
- 1 lb lean ground turkey
- 1 lb salmon fillets or canned salmon
- 2 (5 oz) cans tuna packed in water
- 1 dozen eggs
Dairy
- 1 gallon 2% milk
- 32 oz plain Greek yogurt
- 1 package shredded cheddar cheese
- 1 package shredded mozzarella cheese
- 1 package Parmesan cheese
- 1 package string cheese
- Sour cream
Bread, Grains & Pasta
- Whole wheat bread
- Whole wheat tortillas
- Whole wheat hamburger buns
- Whole wheat pasta
- Brown rice
- Old-fashioned oats
- High-fiber cereal
- Whole grain crackers
- Tortilla chips
Canned & Pantry Items
- Black beans
- Corn
- Salsa
- Pizza sauce
- Low-sodium chicken broth
- Applesauce cups
- Tart cherry juice
- Apple juice
Nuts, Seeds & Healthy Fats
- Natural peanut butter
- Chia seeds
- Ground flaxseed
- Almonds
- Olive oil
Baking & Pantry Staples
- Maple syrup
- Honey
- Vanilla extract
- Cocoa powder
- Baking powder
- Whole wheat flour
- Garlic powder
- Onion powder
- Italian seasoning
- Chili powder
- Paprika
- Cinnamon
- Salt
- Black pepper
Frozen Foods
- Frozen mixed berries
- Frozen mango
- Frozen spinach
- Frozen broccoli
