Diet Plans
Sample one-day meal plans for common fitness goals. Tap a section to expand.
Sample One-Day Meal Plan
- Breakfast: 4 eggs (2 whole + 2 whites), oats with banana and peanut butter, Greek yogurt.
- Snack: Protein shake + a handful of mixed nuts.
- Lunch: Grilled chicken breast, brown rice, mixed vegetables, salad.
- Pre-Workout: Rice cake + honey or a small banana.
- Dinner: Salmon, sweet potato, steamed broccoli.
- Evening Snack: Cottage cheese or casein shake.
Sample One-Day Meal Plan
- Breakfast: Egg white omelette with spinach, tomatoes, and oats (small portion).
- Snack: Apple and a small handful of almonds.
- Lunch: Grilled turkey or chicken salad with lots of greens and a vinaigrette.
- Pre-Workout: Black coffee + a banana (if needed).
- Dinner: Baked white fish, large green salad, and steamed veggies.
- Evening Snack: Greek yogurt (unsweetened) or cottage cheese with cinnamon.
Sample One-Day Meal Plan
- Breakfast: Whole eggs, wholegrain toast, fruit.
- Snack: Protein smoothie or Greek yogurt & berries.
- Lunch: Lean protein (chicken/fish), quinoa or brown rice, mixed vegetables.
- Snack: Hummus with carrot sticks.
- Dinner: Stir-fry with tofu or lean meat and mixed veggies.
- Evening Snack (optional): A small portion of nuts or a glass of milk.
Pro Tips
- Always prioritize whole foods and lean proteins.
- Adjust portion sizes to match daily calorie needs.
- Stay hydrated — water supports performance and recovery.
- Supplements can help, but they don't replace good food (protein, creatine, multivitamin).