Examples of Fitness Meal Plans

Want to lose weight or gain muscle? Then by now you know that your diet needs to be right for your fitness goal. Here are some examples of appropriate meal plans to help you achieve what you want.

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This article is published by FizzUp, the leader in online fitness training in France and expert in fitness programs, with more than 2.2 million members worldwide. FizzUp is recognized by the French Ministry of Higher Education and Research for its innovations in fitness training program personalization.
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Get the help of a nutrition guide to create your fitness meal plan.

Change Your Eating Habits

CHANGE YOUR EATING HABITS

EXAMPLES OF FITNESS MEAL PLANS TO LOSE WEIGHT

If your goal is to lose weight, forget about high-protein diets and other strategies to lose weight that will only leave you feeling frustrated. What you need to do is to learn how to balance your intake without having to deprive yourself.

BREAKFAST

Never pass up breakfast! It’s the most important meal of the day. Skipping a meal because you want to lose weight throws you into a vicious circle, which turns eating into something bad that leads to weight gain, when it actually is critical fuel your body needs in order to function. When you put restraints on your body, it goes into “starvation” mode. The second you give in to temptation, it will immediately store what you eat in order cope when you go back to your restricted eating habits. This means you’ll gain weight instead of lose it.

Start your day with a warm beverage such as tea or coffee. Have a slice of whole grain toast with jam along with a yogurt and a fruit. These are guaranteed to satisfy your nutritional intake without affecting your ability to lose weight.

LUNCH

When it’s time for lunch, try our turkey and zucchini bake. If you eat a vegetarian diet, you can nix the turkey and use another source of plant-based protein instead. Getting familiar with carbs, protein and fat can be useful when you’re putting together your meal plans. For dessert, you can try a slice of cheese on bread with a fruit.

If you’re physically active, don’t forget to have a small snack before or after your workout. A handful of raisins can do the trick.

DINNER

Take a puff pastry sheet and fill it with ground beef stuffing and spices. Serve it with a side salad drizzled with a light vinaigrette to get some extra fiber, then end your meal on a sweet note with some yogurt.

EXAMPLES OF FITNESS MEAL PLANS TO GAIN MUSCLE

If your goal is to gain muscle, you should also watch what you eat because your diet affects your ability to bulk up. There are many diet mistakes to avoid.

BREAKFAST

As a perfect example of a muscle-building breakfast, try a hot beverage like tea or coffee with two slices of whole grain bread topped with some almond or sesame butter. Serve it with a yogurt mixed with raisins and 50 g of rolled oats. Then add a boiled egg and a fruit to satisfy your daily protein intake.

LUNCH

Lunch is important when you’re trying to gain muscle. Whip up a corn and tomato salad as an appetizer. Next, make our tuna lasagna. Finish off your meal with some melon sorbet.

Before you do regular and high-intensity exercise, you need a healthy snack. Try two handfuls of almonds, which are one of the top 10 foods to eat for athletic performance.

DINNER

End your active day with a bang and have a surimi and hearts of palm salad as an appetizer. Make our marinated lemon chicken with a side of 50 g of rice. For dessert, have some yogurt with a fruit.

EXAMPLES OF FITNESS MEAL PLANS ARE ALWAYS WITHIN REACH WITH OUR NUTRITION GUIDE

Cooking is easy with the FizzUp Nutrition Guide. It includes over 150 tips, tricks and recipes that are right for your fitness goal and nutritional needs. You’ll get examples of fitness meal plans to help you lose weight or gain muscle and learn how to start healthy eating habits. Available right in your app, the FizzUp Nutrition Guide fits in your pocket and goes where you go.

For faster and better results, FizzUp brings you total fitness training that not only includes our Nutrition Guide, but also a personalized workout program that you can adapt to suit your fitness goal. Get moving with equipment or just with your body weight right at home with intense workouts that only last 20 minutes.

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