Stay fueled and hydrated for maximum performance and recovery with a “meal plan of attack.”
This meal plan is designed for two-a-day workouts (6 a.m. and 6 p.m.). Each meal/snack is well-balanced to boost energy, performance, and recovery, with approximately 40–55 percent of the calories from carbohydrates (C), 15–30 percent calories from protein (P), and 15–30 percent calories from fat (F).
5 A.M.
Pre-Workout Fuel
Power Smoothie
• 1 scoop carbohydrate/protein powder supplement (this will have a higher amount of carbohydrate than protein) • ¼ scoop protein powder • 1 tbsp. peanut butter • ¼ cup frozen blueberries • ½ banana
Blend together with water and ice.
Info: 307 calories, 45% C, 26% P, 29% F
8 a.m.
Breakfast
Oatmeal & Eggs
• ¾ cup dry oats • ½ cup almond milk • 1 egg • 2 egg whites
Info: 354 calories, 48% C, 26% P, 26% F
10:30 a.m.
Brunch
Yogurt & Fruit
• 1 apple • 1 tbsp. peanut butter • 1 small container plain Greek yogurt
Info: 256 calories, 47% C, 26% P, 27% F
1 p.m.
Lunch
Turkey/Avocado/Tomato/Sandwich
• 2 slices whole grain bread • 2 oz. turkey • 1 slice cheese • 1 slice avocado • 1 slice tomato
Info: 408 calories, 46% C, 22% P, 32% F
3 p.m.
Snack
Yogurt & Almonds
• 1 small container raspberry Greek yogurt • 8-10 almonds
Info: 189 calories, 47% C, 31% P, 22% F
5:30 p.m.
Pre-Workout Fuel
Power Smoothie
• 1 scoop carbohydrate/protein powder supplement (this will have a higher amount of carbohydrate than protein) • 1 tbsp. peanut butter • ½ cup frozen strawberries • ½ banana
Blend together with water and ice.
Info: 277 calories, 49% C, 21% P, 30% F
8 p.m.
Dinner
Turkey/Avocado Pasta
• 2 oz. pasta • 2 oz. lean ground turkey • 3 cups field greens/baby spinach • 2 oz. avocado • 2 tbsp. parmesan cheese • ¼ cup pasta sauce
Note: consume dinner within 30-45 minutes of your workout.
Info: 450 calories, 46% C, 27% P, 27% F
This meal plan totals 2,395 calories. Use this plan as your template and adjust slightly as needed to meet your exact needs and goals. If you only work out once a day, omit one of the pre-training fuel sources. On rest days, omit both pre-training fuel sources. In addition, consume 16-20 ounces of water immediately upon waking and 16-20 ounces of water with every meal/snack.
Optional Add-ON
Antioxidant Blast
Fruit & Veggie Blend
• 1 large carrot • 1 small apple, cored • 1 cup collard greens
Using a high-powered blender like the 2hp Omega 2500, blend to a liquid with 6-10 ounces of water. This is not a meal or snack—rather, this is in addition to a meal or snack. This will provide your body with a high amount of powerful antioxidants. Consume this 1-2 times per day.
Info: 77 cals, 96% C, 4% P, 0% F
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