Diet Planner

Example Foods

• 4-5 Eggs + 2 slices Sourdough
• Large Oatmeal (1 cup dry) + Berries + Walnuts
• Fruit + 1 cup Greek Yogurt
• Whole Milk or Protein Shake
• Avocado Toast with 2 Fried Eggs

Instructions

Fuel for school and the morning.

Example Foods

• Large Granola bar + Banana
• Peanut butter sandwich on Whole Wheat
• Greek Yogurt + handful of Almonds
• Beef Jerky + Apple
• Protein Bar (20g protein type)

Example Foods

• Bagel + 4oz Turkey Breast
• Banana + Whey Protein Shake
• 2 slices Toast + 2 Eggs
• Rice Cakes with PB + Honey
• Small bowl of Pasta with light sauce

Instructions

Eat this when you get home before the gym. Keep light and carb-focused.

Example Foods

• 8oz Chicken + 1.5 cups Rice + Mixed Vegetables
• Large Burrito bowl (Double Meat, Beans, Rice, Guac)
• 8oz Steak + 2 Large Potatoes + Broccoli
• 2 Salmon Fillets + Quinoa + Asparagus
• Ground Turkey Pasta (8oz meat) with Marinara

Instructions

Largest meal. Main recovery meal.

Example Foods

• Large Greek yogurt + 1/2 cup Granola
• Protein shake + Banana + 1tbsp Almond Butter
• 1 cup Cottage cheese + Fruit + Crackers
• Tuna Pouch + Whole Wheat Crackers
• Hard Boiled Eggs (3) + Orange

Example Foods

• 6oz Chicken + 1 cup Rice + Avocado
• 6oz Salmon + Roasted Sweet Potatoes + Salad
• Bolognese Pasta (Lean Ground Beef) + Parmesan
• Lean Beef Burger (no bun) + Large Sweet Potato Fries
• Turkey Chili with Beans and side of Cornbread

Example Foods

• 1.5 cups Milk (Fairlife for higher protein)
• 1 cup Cottage cheese
• Casein Protein Shake
• Greek Yogurt (Plain) + Cinnamon
• Small handful of Walnuts + 1oz Cheese