3 day meal plan for the physically active dieter



Have you ever tried working out on when it had been too long since you had eaten something filling and healthy? You probably felt weak, sluggish, and had an ineffective workout--that’s because your body requires certain levels of specific nutrients to maintain endurance and build the muscle necessary when being physically active. People who work out consistently require different dietary parameters than those who are more sedentary. For instance, people who work out require higher protein intake so their muscles are able to repair themselves after vigorous exercise. A slightly higher carb intake might also be necessary for exercise endurance.

Here you will find a meal plan created specifically to give you the nutrients needed to sustain an active lifestyle.

DAY 1:

BREAKFAST

Spinach egg omelet

  • 4 eggs

  • ½ cup fresh spinach

  • ½ roma tomato, diced

  • ½ cup shredded cheese

  • 2 tbsp butter

  • Himalayan salt & pepper to taste

  • Coffee or tea + 1 tbsp MCT oil, butter, or coconut oil

Melt butter in a skillet over medium heat. Whisk eggs in a bowl until well blended and add seasonings. Pour eggs into the hot skillet and cover with a lid. After the eggs have cooked through, top with cheese and spinach and replace the lid for an additional 30 seconds or until spinach has wilted. Remove lid, sprinkle tomatoes over the omelet, fold in half, and serve.

Net carbs: 6g / Fat: 59.6g / Protein: 37.9g

LUNCH

Turkey and cheese pickle sandwich

  • 1 large pickle, cut lengthwise

  • Several slices of turkey breast- additives-free

  • 1 slice provolone or swiss cheese

  • 2 tbsp cream cheese

One one side of the pickle, spread cream cheese. Top with turkey and cheese slice. Top with other half of pickle. Add a small side of almonds for added crunch!

Net carbs: 6.4g / Fat: 14.7g / Protein: 23.1g

DINNER

Steak and bleu cheese salad

  • 1 ½ cups shredded lettuce

  • 1 4-6 ounce steak- grilled or cooked (hint: this is a great way to use leftover steak!)

  • ½ cup shredded cheddar cheese

  • ½ cup chopped olives

  • ½ cup bleu cheese crumbles

  • ½ cup bleu cheese salad dressing

Place the lettuce in a large bowl. Top with cheddar cheese, olives, and sliced steak. Top with bleu cheese crumbles and dressing. Enjoy a fat bomb for dessert!

Net carbs: 12.3g / Fat: 135.1g / Protein: 43.5g

Daily Total: Net carbs: 24.7g / Fat: 209.4g / Protein: 104.5g

DAY 2:

BREAKFAST

Chia seed pudding parfait

  • 4 tbsp chia seeds

  • ¾ cup coconut milk

  • Dash of vanilla

  • ½ tsp sugar substitute

  • Pinch of salt

  • 5 almonds, chopped

  • 5 walnuts, chopped

  • ¼ cup fresh or frozen berries (strawberries, raspberries, and/or blueberries)

Mix the chia seeds and coconut milk together, let sit 3 minutes, stirring occasionally. When thickened, add vanilla, sugar substitute, and salt. In a cup or bowl, layer chia seed pudding, chopped nuts, and berries, alternating until all the ingredients are used. Enjoy!

Net carbs: 10g / Fat: 94.8g / Protein: 28.6g

LUNCH

Superfood protein smoothie

  • 1 premier protein shake (or similar)

  • ½ cup spinach

  • ½ cup kale

  • 5 frozen strawberries

  • ½ cup ice

Blend all ingredients together until smooth. So refreshing with a superfood punch!

Net carbs: 8.6g / Fat: 3.1g / Protein: 31.4g

DINNER

Bunless bacon guacamole burger with jicama fries

  • ¼ lb hamburger patty

  • Garlic salt

  • Pepper

  • Slice of cheese

  • Lettuce

  • 2 tbsp pico de gallo

  • ¼ cup guacamole

  • 1 slice bacon

  • Pickles

  • Mayonnaise

  • 1/2 jicama

Cook your hamburger patty in a skillet over medium heat for 4-5 minutes. Season with garlic salt and pepper. Flip and cook on the other side 4-5 minutes or until cooked through. Top with cheese slice while still hot.

Lay a lettuce leaf on your plate, top with mayo, hamburger patty and cheese, bacon, guacamole, pico de gallo, and pickles. Wrap lettuce leaf around burger.

Peel jicama and cut into fries. Boil for 8 minutes and drain. Preheat oven to 400 degrees. Toss fries in olive oil, garlic salt, and a pinch of cayenne pepper. Arrange in a single line on a baking sheet. Cook for 30 minutes or until crispy. Dip in guacamole.

Net carbs: 10.4g / Fat: 47.9g / Protein: 36.5g

Daily Total: Net carbs: 29g / Fat: 145.8g / Protein: 96.5g

DAY 3:

BREAKFAST

Net carbs: 5g / Fat: 37g / Protein: 11g

LUNCH

Chicken curry salad lettuce wrap

  • 1 cup shredded chicken

  • ½ cup diced celery

  • ¼ cup mayo

  • 1 tsp dijon mustard

  • ½ tsp curry powder

  • ½ tsp turmeric

  • ½ tsp fresh ground pepper

  • Salt & pepper to taste

  • 2 large romaine lettuce or butter lettuce leaves

Mix the chicken, celery, mayo, and seasonings together until well mixed. Divide in half and scoop into two lettuce leaves. Roll up and enjoy!

Net carbs: 3g / Fat: 164.8g / Protein: 41.5g

DINNER

Buffalo chicken wrap

  • ¾ cup shredded chicken

  • 5 tbsp Frank’s buffalo sauce

  • 3 tbsp sour cream

  • 1 green onion, sliced

  • 1 romaine lettuce leaf

  • ¼ red bell pepper, sliced thin

  • ¼ cup shredded cheddar cheese

  • 1 low carb tortilla

Mix the buffalo sauce with the sour cream. Mix in shredded chicken, green onion, bell pepper, and cheddar cheese. Spread on tortilla, add the lettuce leaf, and roll up.

Net carbs: 9.2g / Fat: 22.2g / Protein: 42.2g

Daily Total: Net carbs: 17.2g / Fat: 224g / Protein: 94.7g


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