Seven-Day Nutrition Plan for Performance
Improvement
General principles:
This nutrition plan provides a framework for healthy eating and improving athletic
performance. You can adapt it to your dietary preferences and allergies. Each day the plan
contains sample meals for breakfast, lunch, dinner and two healthy snacks.
Tips for macronutrients:
Proteins: The recommended protein intake for athletes is 1.6-2.2 grams of protein per
kilogram of body weight per day.
Fats: The recommended fat intake for athletes is 20-30% of the total calorie intake. Healthy
fats are found in avocados, olive oil, nuts and seeds.
Carbohydrates: The recommended intake of carbohydrates for athletes is 45-65% of the
total calorie intake. Focus on complex carbohydrates from fruits, vegetables, whole grains.
Note: The amounts of protein, fat and carbohydrates are approximate values and may vary
depending on the ingredients.
Customized Meal Plans by Daily Calorie Intake:
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2000 kcal Meal Plan:
Protein: 128-176 grams
Fat: 44-60 grams
Carbohydrates: 225-330 grams
Sample Meals:
• Breakfast (350 kcal): 2-egg omelet with spinach and feta cheese + 1 slice whole-
wheat toast with avocado
• Lunch (400 kcal): Grilled chicken with roasted vegetable salad + ½ cup brown rice
• Dinner (500 kcal): Baked salmon with vegetables + ½ sweet potato
• Snack 1 (250 kcal): Greek yogurt with berries and honey
• Snack 2 (200 kcal): Banana and a handful of almonds
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2350 kcal Meal Plan:
Protein: 147-193 grams
Fat: 52-78 grams
Carbohydrates: 268-445 grams
Sample Meals:
• Breakfast (400 kcal): Whole-wheat pancakes with blueberries and Greek yogurt
• Lunch (450 kcal): Chicken curry with brown basmati rice and salad
• Dinner (550 kcal): Roasted turkey breast with potatoes and roasted broccoli
• Snack 1 (300 kcal): Tuna salad on whole-wheat bread with vegetables
• Snack 2 (250 kcal): Apple with peanut butter
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2700 kcal Meal Plan:
Protein: 166-220 grams
Fat: 60-90 grams
Carbohydrates: 311-555 grams
Sample Meals:
• Breakfast (450 kcal): Protein powder oatmeal bowl with fruit and nuts
• Lunch (500 kcal): Grilled chicken breast with sweet potato and kale salad
• Dinner (600 kcal): Beef stew with whole-wheat pasta and mixed green vegetables
• Snack 1 (350 kcal): Protein powder smoothie with banana, spinach, almond milk,
and chia seeds
• Snack 2 (300 kcal): Half an avocado with vegetables and whole-wheat crackers
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3000 kcal Meal Plan:
Protein: 185-248 grams
Fat: 68-102 grams
Carbohydrates: 354-675 grams
Sample Meals:
• Breakfast (500 kcal): Frittata with vegetables and cheese + 2 slices whole-wheat
toast
• Lunch (550 kcal): Grilled salmon with quinoa salad and avocado
• Dinner (650 kcal): Stuffed turkey breast with vegetables and rice
• Snack 1 (400 kcal): Banana, almond milk, protein powder, spinach, and chia seed
smoothie
• Snack 2 (400 kcal): Greek yogurt with granola, berries, and honey
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Additional Notes:
• These are just sample meal plans. You can adjust them to your own tastes and
dietary needs.
• It is important to eat enough protein, fat, and carbohydrates to improve sports
performance and overall health.
Tips for Improving Performance:
• Eat carbohydrates before and after workouts to fuel your body and aid in recovery.
• Include protein in every meal and snack to build and repair muscle tissue.
• Eat healthy fats to improve vitamin absorption and support heart health.
• Drink plenty of fluids to stay hydrated and improve circulation.
• Get a good night's sleep for recovery and optimal performance.
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