Sample Meal Plan

Please note: This is NOT a meal plan that you personally need to follow. This is an example of what an effective nutrition plan would look like. The measurements for each food would need to be changed to suit an individuals needs. Check out the “Setting Your Own Macros” section for more on this.

Meal 1 – around 6:00AM

70g of oats (dry weight), cooked in water
30g of whey protein powder, mixed into oats
60g of frozen raspberries, mixed into oats
3g of fish oil (capsules)

Combination of protein, carbs, fats, fibre.

Meal 2 – around 9:00AM

170g of Greek yoghurt, flavoured or plain
150g of pineapple, chopped and mixed into yoghurt
20g of almonds

Combination of protein, carbs, fats.

Meal 3 – around 12:00PM

150g of chicken breast (raw weight), cooked with minimal oil
300g of sweet potato (raw weight), cut into chips and air fried
1 serve of mixed salad (lettuce, tomato, cucumber, lemon juice)
50g of avocado (raw weight), mixed into salad

Combination of protein, carbs, fats, fibre.

Meal 4 – around 3:00PM – Pre-Workout Meal (Fast Digesting)

20g of whey protein powder, mixed with water (reduced portion due to post-workout shake included)
3-4 thick rice cakes, plain
20-30g of flavoured jam, spread on rice cakes

1-3 scoops of Staminade powder, mixed with water during workout if needed (sports drink)

Combination of protein, carbs, fluid – minimal fat and fibre

Meal 5 – around 5:00PM – Post-Workout Meal (Fast Digesting)

20g of whey protein powder, mixed with water (reduced portion due to pre-workout shake included)
120g of banana (1 medium sized)

Combination of protein, carbs, fluid – minimal fat and fibre

Meal 6 – around 7:00PM

150g of extra lean beef (raw weight), seasoned
200g of pumpkin (raw weight), mashed
150g of zucchini (raw weight), steamed
100g of frozen green beans, boiled
1 teaspoon of olive oil, drizzled on top of meal

Combination of protein, carbs, fats, fibre.

Notes:

  • Total calories, macronutrients, and fibre intake matter the most
  • Meals combinations are based on enjoyment
  • Food selection is based on minimally processed varieties
  • Meal order can be switched around based on personal preference
  • Nutrition around training is inclusive of sugars to use for energy
  • 40g of protein powder is spread across pre & post-workout. This could be all 40g before or after if preferred
  • Everything is measured, except for the salad which is very low calories
  • Food volume is increased in the evening to reduce hunger
  • Fat and fibre intake is lower around exercise

When tracked into My Fitness Pal (food tracking app), this meal plan will be around 2,000 calories, 170g of protein, 230g of carbs, and 50g of fat.

If this meal plan was to be followed for an individuals needs, the portions of each food should be adjusted to suit your daily protein, carbohydrate, and fat targets for fat loss (ensuring you are in a calorie deficit).