So the other day, we gave you guys the first ever Share It Fitness Official Nutrition Guidebook. We wanted to really set the foundation for everything you’d need to understand your diet, nutritional needs, and how to achieve our dietary goals. Having done that, I now want to turn my attention to another piece of the puzzle, which is the meal plan. For whatever the reason, many people do better when they have a physical program listing out which meals on which days. If that’s not your thing, no big deal, it’s totally okay to switch meals up, substituting here or eliminating there. The overall point of this meal plan is to show you how easy it is to create healthy, tasty, and simple meals which will allow you to reach your goals faster and change your body more dramatically.
You’ll find many of these meals are in our recipe e-book, which can be obtained by dropping your email in the contact form found in the nutritional guidebook blog post. Other recipes are found directly on the blog, which we’ve linked to. Now, on to a few pressing questions I’m sure many of you will have as you’re reading through this sample meal plan…
Who is this meal plan for?
This meal plan is for healthy, active individuals. Ideally, this plan would be perfect for one of our Fitplanners, or anyone following any of our other workout programs found on the blog.
Who is this meal plan not for?
Anyone with diabetes or other health conditions needs to ignore the advice found here and talk to a doctor and/or dietitians for specific recommendations. Additionally, for those of you who are naturally under/over weight, your caloric needs are going to differ from the baselines I’ve built this meal plan around.
How do post-workout protein shakes factor in?
I’ve left these out of the meal plan, but that doesn’t mean you shouldn’t be consuming them. I’m assuming, since you’re all such loyal readers, you understand the importance of the post-workout whey protein shake, and are including that in your daily diet regardless.
What’s up with portion sizes listed?
Sometimes after some of the meal ideas, you’ll see something like 8 ounces chicken breast, or one cup of brown rice. These are just guidelines to follow to ensure you’re getting the necessary macronutrients IF you’re an active, healthy person, as I mentioned above. Again, if you need more or less calories, you’ll obviously consume more or less per serving. If you don’t see any portions listed, that’s because you’ll find portion sizes listed in the recipe itself.
Where do I find recipes for some of the items not on the blog or in your recipe e-book?
I’ve hyperlinked to any recipe that can’t be found on the blog or in the recipe e-book. These are variations of the recipe that I particularly like. Of course, if you want to browse around for other iterations out there, feel free!
Should I account for training days?
YES! When you have a more intense cardiovascular training day coming up, I want you to bump your total carbohydrate intake by 5-10% the previous day. So if for instance, you’ve got treadmill interval workout coming up on thursday, you’ll want to eat 5-10% more carbs on Wednesday. Now on the other hand, if you’re doing a serious muscle-building workout on Friday, make sure you’re getting +5% protein for that day. Standard training days should follow the basic ratio listed (45/30/25), only bump things up for especially tough workouts.
What about off days?
So, let me first say I’m a big fan of intermittent fasting. In brief, it involves little to no calories for a period of 18-24 hours, every few days to once a week. If you want to read a little more about intermittent fasting, you can certainly do so right here on the blog. I’d challenge you to give intermittent fasting a try, maybe on a Saturday or Sunday. If that’s too hard, throw in your intermittent fast during the week and just push your regularly scheduled meals out to the weekend. Seriously, click the link and read up on intermittent fasting, it has a lot of health benefits and can be a great tool for managing excess body fat.
How much should I be drinking?
The age-old advice has always been 8, 8-ounce glasses of whatever a day. Honestly, drinking this much water is tough. Also, this advice doesn’t factor in the water you’re getting from food sources. Personally, I’ll fill a 48 ounce water bottle and drink that most days a week. Just fill up a large water bottle once, and do your best to get through it. Let’s not make things more complicated than they need to be, okay?
Will I have leftovers?
If you listened to my advice and cooked things in bulk – YES! Now, I didn’t include leftover meals in the following meal plan because I wanted to give you more options to pick from. Of course, if you have leftovers that need to be eaten, just substitute them in as you see fit. Personally, I make 3-4 big meals a week (baked fish, grilled meats, etc) then supplement with lunches (wraps, salads, etc). Use this meal plan as a guideline to get you eating healthier and more nutrient-dense foods, but don’t feel like you have to strictly follow each and every meal listed.
Meal #1: Steel-cut oats with low-fat milk. Consider stirring in a tablespoon of peanut butter or couple of tablespoons of chia seeds.
Meal #2: Chicken fajitas on whole-wheat tortillas using half an avocado and 12oz chicken breast sliced. Feel free to add other toppings, onions, peppers, lettuce, as you see fit.
Meal#3: One and a half cups greek yogurt and handful of grapes
Meal#4: Tofu stir fry. 8 ounces tofu, mixed veggies, one cup brown rice.
Meal #5: Protein power balls. Several balls to meet your protein requirements for the day.
Meal #1: Egg tacos. Eggs on corn tortillas with peppers, half an avocado, small handful of cheese. 3 tacos.
Meal #2: Handful of walnuts, piece of fruit.
Meal #3: Turkey meatballs with oven roasted tomato sauce and whole wheat pasta. 8 ounces turkey breast, 1 cup of pasta.
Meal #4: Kale salad with quinoa. 3 cups of salad.
Meal #5: Panko crusted chicken breast with a (big) side of veggies. 8 ounces chicken breast.
Meal #6: Peanut butter banana protein shake. 1 T peanut butter, 1 T unsweetened cocoa powder, half a banana, milk. Blend, drink, be happy.
Meal #1 Steel-cut oats, half of grapefruit.
Meal #2: Salmon asparagus wraps. 1-2 wraps.
Meal #3: Mediterranean chickpea patties on pita.
Meal #4: Orange chipotle shrimp over bed of greens, side of 1 cup brown rice.
Meal #5: Greek yogurt with chia seeds. 2 cups greek yogurt, 2 tablespoons chia seeds.
Meal #2: Skirt steak and poblano pepper fajita wraps.
Meal #3: 5-bean vegetarian chile*
Meal #4: Chicken and spinach stuffed sweet potatoes
Meal #5: Greek yogurt with chia seeds. 2 cups greek yogurt, 2 tablespoons chia seeds.
Meal #1: Cinnamon Banana Waffles, feel free to top with strawberries
Meal #2: Shrimp salad with a side of quinoa and greens
Meal #3: Edamame and avocado salad
Meal #4: Chicken Parmesan with whole wheat pasta and spinach
Meal #5: The Share It Fitness Power Shake
Meal #1: Vanilla chia seed pudding
Meal #2: Brown rice, black bean, and shaved cucumber wrap.
Meal #3: Chicken mushroom quesadillas
Meal #4: Red Snapper Veracruz
Meal #5 Greek yogurt with chia seeds. 2 cups greek yogurt, 2 tablespoons chia seeds
This is your day. Feel free to eat what you want, but let’s not go overboard, okay? Following a meal plan, for every single meal, every day of the week is tough. So rather than force you to adhere to exactly what I’m suggesting you eat week in, week out, Sundays are yours. You’ll likely have leftovers from some of the above meals, but if not, feel free to have whatever else you like. I’m not saying to down an entire pizza, but if you want a slice or twice, go for it. Have a craving for ice cream? Be my guest. The goal here is to get you eating in a healthy way at least 80% of the time. You change your diet to 80% healthy, you’re going to notice changes, no doubt about it. Over time, you may find you don’t even have cravings for the less healthy stuff; this is exactly what happened to me.
This should be a great start for anyone wanting to complement their training plan with a nutrient-dense, healthy, and well-rounded dietary plan. This plan will help you net your appropriate macro’s (protein, carbs, fats) while giving you enough fuel to get through all of your FitPlan workouts. Again, we all have different nutrient needs, so if you find you’re having a hard time putting on weight/muscle feel free to add an extra serving or two, here and there. If on the other hand, you’re trying to cut weight, scale back the serving sizes and make sure you’re using the right ratio for your body type and goals (as listed in The Share It Fitness Nutrition Guidebook).
As always, if you have any questions with any of this, give us a holler by leaving a comment below!