This is a sample healthy meal plan for people who exercise almost everyday. It's important to eat when you exercise, so you do not put your body at a calorie deficit. From experience, when I do not eat more, especially after intense crossfit the following day, I am very very hungry and overeat because my body tries to make up for the lost calories. Even now, I still do this. I know that I should be eating this much sometimes because I exercise, but because of my work schedule and school I basically just grab what's available and run.
Breakfast: 7:30 am
Oatmeal:
1 cup of oatmeal: 300 calories
1 teaspoon of chia seeds: 23 calories
1/2 banana: 50 calories
1/2 cup of blueberries
6 ounces of non-fat chobani greek yogurt: 90 calories
Protein powder (Optional): Adds 55-110 calories
Total: 485 calories
or
Omelet:
2 eggs: 140 calories
1 ounce of cheese: 100 calories
1 slice of wholewheat toast: 100 calories
Toppings: (Spinach, tomato, onion): 7-20 calories
1/2 tablespoon of butter: 50 calories
1 cup of fruit of choice (blueberries, raspberries, strawberries): 50 calories
Total: 470 calories
Snack: 10:30 am
Handful of raw nuts (1/8-1/4 cup): 100-190 calories
Lunch: 12:30 pm
Sandwich
Two slices of wheat bread: 200 calories
Five slices of turkey: 150 calories
1/2 tomato: 20 calories
One slice of lettuce: 2 calories
1 tsp of mustard: 5 calories
1 cucumber: 25 calories
1 apple: 50 calories
Total: 452 calories
Snack: 3:30 pm
2 carrots: 60 calories
Slice of wheat bread/crackers with 1 1/2 tablespoons of peanut butter: 245 calories
OR
1 cup of 2% cottage cheese: 200 calories
OR
2 tablespoons of peanut butter with celery: 200 calories
Dinner: 6:00 pm
4 Chicken meatballs: 220 calories
1 cup of pasta or rice: 210 calories
Red Sauce: 30 calories
Salad with dressing: 100 calories
Total: 560 calories
Indulge 1-2 times per week- you deserve it!
1 square of dark chocolate: 75 calories
OR
1 frozen banana blended: 100 calories
OR
1 cookie: 150-200 calories
Total Calories: 1800-2200 depending on choice of foods
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