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Daily Meal Plan for Fitness Enthusiasts

This document provides an example evening-training meal plan from BSP Nutrition. It includes 5 meals - breakfast, lunch, afternoon smoothie, post-training dinner, and pre-bed snack - along with the times, locations, and detailed lists of ingredients and nutrition information for each meal. Supplements including fish oil, vitamin D, probiotics, multi-vitamin, and whey protein are also recommended. The total daily nutrition counts of protein, carbs, fiber, fat, omega-3, and calories are provided. Notes explain assumptions about the schedule and flexibility needed depending on individual requirements.

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141 views1 page

Daily Meal Plan for Fitness Enthusiasts

This document provides an example evening-training meal plan from BSP Nutrition. It includes 5 meals - breakfast, lunch, afternoon smoothie, post-training dinner, and pre-bed snack - along with the times, locations, and detailed lists of ingredients and nutrition information for each meal. Supplements including fish oil, vitamin D, probiotics, multi-vitamin, and whey protein are also recommended. The total daily nutrition counts of protein, carbs, fiber, fat, omega-3, and calories are provided. Notes explain assumptions about the schedule and flexibility needed depending on individual requirements.

Uploaded by

diskra
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

BSP Nutrition

Get Big Evening-Training Example Menu


Meal 1: Breakfast

Time
Place

7:30am
Home
Beverage(s)
water as desired
coffee / tea

Meal 2: Lunch

Time
Place

12:00pm
Work
Beverage(s)
water as desired
coffee / tea

Meal 3: Mid-Afternoon Smoothie


Time
Place

4:00pm
Work
Beverage(s)
water as desired
tea

Meal 4:Post-Training Dinner


Time
Place

7:30pm
Home
Beverage(s)
water as desired

Meal 5: Pre-Bed Snack

Time
Place

10:30pm
Home
Beverage(s)
water as desired
rooibos tea

Amount and Type of Food Consumed


1 Large Serving of My Favorite Breakfast Burrito, with extra fruit
5 whole pastured or omega-3 eggs
dash sea salt, black pepper
1/2 cup chopped onions
1 sprouted-grain wrap
1/2 cup chopped peppers
2 large handfuls baby spinach
1/2 cup chopped broccoli
2 tbsp guacamole
2 tbsp salsa
1 piece fruit of choice

Nutrition Info
Protein
43
Carbs
72
Fiber
16
Fat
30
Omega-3
1.2
Calories
730

Amount and Type of Food Consumed


1 Large Serving of Quinoa & Coconut Chicken, with extra fats
1 chicken breast, chopped
1 tbsp extra virgin olive oil
1 whole pastured or omega-3 egg
seasoned to taste
3 tbsp quinoa or quinoa flakes
1 kiwi
3 tbsp shredded unsweetened coconut
2 cups green beans and carrots

Nutrition Info
Protein
64
Carbs
52
Fiber
13
Fat
32
Omega-3
0.6
Calories
752

Amount and Type of Food Consumed


1 Large Serving of Vanilla Pumpkin Pie Super Smoothie, with extra fats
12oz unsweetened vanilla almond milk
2 tbsp chopped walnuts
2 scoops vanilla protein powder
cinnamon and nutmeg to taste
1 cup canned pumpkin
ice cubes as desired
1/2 cup uncooked oats
2 tbsp milled flax seed

Nutrition Info
Protein
66
Carbs
56
Fiber
16
Fat
24
Omega-3
2.2
Calories
704

Amount and Type of Food Consumed


1 Large Serving of Lisa's Wheatberry Salad, 1 Serving of Blueberry Apple Crisp
This recipe is far too big to put in here!

Nutrition Info
Protein
46
Carbs
103
Fiber
17
Fat
25
Omega-3
0.3
Calories
821

Amount and Type of Food Consumed


1 Large Serving of Greek Raspberry "Custard", with extra oats
1 cup Plain Greek Yogurt 2%
1 scoop vanilla protein powder
1 cup frozen raspberries
2 tbsp chopped walnuts
1/2 cup uncooked oats

Nutrition Info
Protein
55
Carbs
53
Fiber
13
Fat
20
Omega-3
1.6
Calories
612

Supplements

Fish Oil

1-2 grams combined EPA and DHA.

Vitamin D3

1,000-2,000IU per day, or as much as needed to reach desired blood levels.

Probiotics

taken as directed.

Multi Vitamin

taken as directed.

Whey Protein

as shown.

Totals

Protein
274
Carbs
336
Fiber
75
Fat
131
Omega-3
5.9
Calories 3619

- This plan assumes a 9-5 work schedule and a 5:30-6:30pm evening training session (plus commute and shower).
- Macronutrients and calories are simply an example, you may require more or less depending on many factors.
- While all of the meat, fish and produce in this meal plan are ideally from wild, pasture-raised, grass-fed or organic sources, if you can't
afford or don't have access to them, consuming some conventionally-raised options is still better than man-made food products.

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