Learn how to plan and prepare meals that support your training goals and optimize performance
Protein Dose Nutrition Team
In-House Nutrition Professional
For serious athletes and fitness enthusiasts, nutrition isn't just about eating well—it's about strategically fueling performance, optimizing recovery, and supporting long-term health. Effective meal planning is the foundation that makes consistent, high-quality nutrition sustainable in a demanding lifestyle.
Whether you're a competitive athlete, weekend warrior, or dedicated fitness enthusiast, this comprehensive guide will show you how to create a meal planning system that supports your goals while fitting into your busy schedule.
Before planning meals, you need to understand your energy and macronutrient requirements based on your goals, training volume, and individual factors.
Base metabolic rate (BMR)
+ Activity factor
+ Training demands
± Goal adjustment (±300-500 calories)
Strength athletes: 1.6-2.2g/kg
Endurance athletes: 1.2-1.6g/kg
Fat loss phase: 2.0-2.4g/kg
High training: 5-7g/kg
Moderate training: 3-5g/kg
Low/rest days: 1-3g/kg
¼ of plate
20-40g per meal
½ of plate
Variety of colors
¼ of plate*
*Adjust by training
Thumb-sized
10-20g per meal
Pre-workout meal (2-4 hours):
Higher carbs, moderate protein, lower fat and fiber
Post-workout meal (within 2 hours):
Fast-digesting carbs, complete protein, minimal fat initially
Chicken breast, lean beef, fish, eggs, Greek yogurt, protein powder
Rice, oats, quinoa, sweet potatoes, bananas, berries
Avocados, nuts, olive oil, fatty fish, seeds
Dark leafy greens, colorful vegetables, citrus fruits
Cook Proteins in Bulk
Grill 3-4 lbs chicken, bake salmon portions, hard-boil eggs
Prep Carb Staples
Cook rice, roast sweet potatoes, prepare overnight oats
Wash & Chop Vegetables
Pre-cut vegetables for quick cooking and snacking
Prepare Portable Items
Protein smoothie packs, trail mix, energy balls
High carb, adequate protein, moderate fat
2 hours before:
• Oatmeal with banana
• Greek yogurt
• Coffee
30 min before:
• Banana + dates
• Sports drink
Within 30 min:
• Protein shake
• White rice cakes
• Honey
2 hours later:
• Grilled chicken
• Sweet potato
• Steamed vegetables
Snack:
• Apple with almond butter
• Mixed nuts
Late lunch:
• Quinoa bowl
• Lean beef
• Mixed vegetables
• Avocado
Dinner:
• Salmon fillet
• Brown rice
• Roasted asparagus
Before bed:
• Casein protein
• Handful of berries
Calories: ~2,800
Protein: ~150g (2.1g/kg)
Carbs: ~400g (5.7g/kg)
Fats: ~80g (1.1g/kg)
Moderate carb, high protein, healthy fats
• Vegetable omelet (3 eggs)
• Avocado toast (1 slice)
• Mixed berries
• Green tea
• Large salad with
• Grilled chicken breast
• Quinoa (½ cup)
• Olive oil dressing
• Walnuts
• Baked cod
• Roasted vegetables
• Small portion brown rice
• Side of hummus
Calories: ~2,200
Protein: ~140g (2.0g/kg)
Carbs: ~180g (2.6g/kg)
Fats: ~90g (1.3g/kg)