Fueling your body correctly is essential for athletes looking to maximize performance, enhance recovery, and maintain overall health. This article provides a comprehensive overview of athletic fit meal plans, offering practical advice, meal examples, and key considerations for tailoring a nutrition strategy to individual needs.
Introduction: The Importance of Nutrition for Athletes
Athletes require a well-structured meal plan to meet the demands of training and competition. A balanced diet supports energy levels, muscle repair, hydration, and overall well-being. Consistency, balance, and understanding how to support your body based on training demands are the foundations of fueling like an athlete.
Understanding Caloric and Macronutrient Needs
The 7-day meal plan for athletes is based on an average 2,300 kcal diet consisting of 50% carbohydrates, 25% fat, and 25% protein. Depending on your age, height, weight, body composition goal, medical history, fitness status, training regimen, and diet, your fueling needs for optimal athletic performance could be above or below this calorie goal of 2,300.
Individualized Nutrition
This specific meal plan was created for a female aged 28 years old, 5 '5'’ tall and about 145 lbs (~66 kg) who is active five days per week at a moderate intensity and wants to maintain weight. Other weeks, she might exercise at a higher intensity 3-4 times per week and this would be relatively the same meal plan. Each meal plan day resembles a different time of working out in which the type of food before and after (pre-workout and post-workout) snacks and meals are accounted for.
Pre-Workout Nutrition: Fueling for Performance
Pre-workout foods for athletes highlight carbohydrates to be utilized as energy. The timing and composition of pre-workout meals are crucial for providing sustained energy during training.
Read also: Healthy food access with Highmark Wholecare explained.
Quick Energy Sources
If it is an early morning workout, you want to choose simple carbohydrates, especially if you do not have much time to digest before beginning exercise. Simple carbohydrates could be graham crackers, low-fiber cereal, toast, english muffin, granola bar, pretzels or sports drink.
Sustained Energy Options
If you have more than 30 minutes before your workout, you can add some more fibrous carbohydrates, moderate protein and or moderate fat. This will help slow down digestion, before you exercise. For example, the english muffin with peanut butter, apples and soy milk would be a meal I would want to digest for a couple hours before the mid morning exercise versus an english muffin and peanut butter perhaps I could exercise in the next 30 minutes. If I am awake and out the door running in under 5 minutes, I'm choosing graham crackers or a sports drink to absorb the carbs quickly to be utilized for energy right away. You also want to think about the type of exercise, duration and intensity. For example, if I am waking up and doing an easy 3-mile walk, I don’t necessarily need to eat simple carbohydrates such as graham crackers right before. If I am waking up and going on a five mile run, I might want some carbs to fuel this type of activity. If I am waking up and going to do a High Intensity Interval workout then I NEED to eat some carbohydrates before this type of activity because my body is burning carbohydrates at a faster rate.
Post-Workout Nutrition: Recovery and Repair
The post-workout meals and snacks focus on protein, but we aren’t forgetting about carbohydrates. It’s easy to get your post-workout meal of carbs and protein if it is a typical mealtime such as lunch or dinner. Other times, you could be done working out at 3pm and need a high protein snack to start muscle protein synthesis and muscle recovery. If you are working out late at night, such as a club soccer game, a protein shake might be easy right before bed rather than a full on dinner. Make sure to have dinner before the game, but go easy on the fiber and fat as this takes longer to digest and can make you feel sluggish. Day 5 is an example of a day of eating for nighttime exercise. Post-workout nutrition is essential for muscle recovery and glycogen replenishment.
Key Nutrients
Focus on protein and carbohydrates to repair muscle tissue and restore energy stores.
Sample 7-Day Athletic Fit Meal Plan
This meal plan provides a variety of options for athletes, focusing on balanced nutrition and strategic meal timing.
Read also: Satisfy Your Cravings with Whole Foods
Day 1: Mid-Morning Workout
Breakfast: English Muffin with Peanut Butter and Apple + Soy Milk
- Ingredients: 1 whole wheat english muffin toasted, 2 tablespoons peanut butter, 1 apple sliced, 1 cup soy milk
- Directions: Toast the English muffin. Spread peanut butter on toasted muffin. Slice apple and place on pb muffin and enjoy with a cup of milk
Snack 1: Greek Yogurt and Pear
Ingredients: ⅔ cup Greek yogurt, 1 pear
Lunch (Post-Workout): Chickpea Wrap with Carrots
Ingredients: 1 cup chickpeas drained & rinsed, ¼ cup red grapes rinsed and halved, 2 tablespoons sliced almonds, ¼ cup low fat Greek yogurt, ½ teaspoon curry powder, ¼ teaspoon chilli powder, 1 whole wheat tortilla, 1 ¼ cups baby carrotsDirections: In a bowl, combine chickpeas, grapes, almonds, yogurt, curry powder, and chilli powder. Spread chickpea mixture on tortilla and roll up. Serve with baby carrots.
Read also: Healthy Eating on the Run
Snack 2: Popcorn, pumpkin seeds, dried cherries and an orange
Ingredients: 2 cups Air-Popped Popcorn, 2 tablespoons pumpkin seeds, 2 tablespoons dried cherries or cranberries 1 orange
Dinner: Turkey and Cheese Meatball Sub with Parmesan Broccoli
Ingredients: 4 ounces ground turkey, 1 teaspoon dried oregano, 1 cooking spray, ½ green bell pepper diced, ½ cup tomato sauce, ½ tablespoon Parmesan cheese, grated 1 hotdog bunDirections: Preheat the oven to 400°F. Mix ground turkey and oregano and roll into 1 1/2" balls. Place meatballs on a parchment-lined baking sheet and bake 8-10 minutes until fully cooked through. Meanwhile, coat a skillet with cooking spray and heat over medium. Add bell pepper and sauté 8-10 minutes until tender. Add tomato sauce, lower heat and simmer for a few minutes. Place meatballs in bun and coat with sauce. Top with cheese. Parmesan Broccoli ingredients: ½ tablespoon olive oil, 2 cups broccoli cut into florets, 2 tablespoons water, 1 clove garlic minced, 2 tablespoons Parmesan cheese gratedDirections: Heat oil in a skillet over medium heat. Add broccoli and stir to coat with oil. Cook for 3 minutes. Add water, cover, and cook 1-2 minutes until water evaporates. Stir in garlic and Parmesan and cook another minute until broccoli is tender.
Evening Snack: Popcorn Snack Bowl with Pumpkin Seeds and Dried Cherries
Day 2: Afternoon Workout
Breakfast: Chicken Sausage and Sweet Potato Hash + Bagel with Jam
Ingredients: 2 teaspoons olive oil, ⅛ cup onion diced, ¼ green bell pepper diced, ½ sweet potato diced, 1 link (3 oz) chicken sausage, precooked sliced, 1 teaspoon dried rosemary, ½ bagel, 1 tablespoon Raspberry JamDirections: In a large skillet, add olive oil on medium-high heat. Add onions and bell peppers to the skillet and cook 2 or until tender. Add sweet potatoes and sausage. Leave undisturbed for 5 minutes to help brown sweet potatoes. Gently mix and stir. Allow to cook for another 3 minutes. Season with salt, pepper and rosemary.
Lunch: Chicken Pita with Cucumber, Orange, Cheese, and Crackers
Ingredients: 1 whole wheat pita halved, 2 teaspoons mayonnaise, 3 ounces rotisserie chicken, 1 cup cucumber sliced, 1 dash tabasco, 1 orangeDirections: Spread mayonnaise on the inside of the pita halves. Stuff with chicken and half the cucumber slices and finish with a dash of tabasco. Serve with orange slices and remaining cucumber slices on the side.
Snack (Pre-Workout): English Muffin with Cottage Cheese and Fruit + Baby Carrots
Ingredients: 1 English muffin, 2 teaspoons olive oil, ½ cup no salt added cottage cheese, ½ cup Pineapple sliced, ½ cup strawberries sliced, ½ cup carrot cut into sticks, ½ cup waterDirections: Brush cut sides of English muffin with olive oil and toast till golden brown. Spread cottage cheese on English muffin halves and top with pineapple and strawberries. Serve any remaining fruit on the side with carrot sticks and a glass of water.
Dinner (Post-Workout): Jerk Chicken Breast with Quinoa and Lime Cucumber Salad
Ingredients: ½ cup quinoa, 1 cup water, 2 teaspoons olive oil, 6 ounces chicken breast chopped, 2 teaspoons jerk seasoning, 1 red bell pepper sliced, ¼ cup black beans drained and rinsed, 1 clove garlic sliced, ¼ jalapeño seeded and minced, 1 green onion sliced, 2 tablespoons orange juiceDirections: Add quinoa and water to a saucepan and bring to a boil. Lower to simmer until quinoa is tender and has absorbed the water, 10-20 minutes. Meanwhile, heat 1/2 olive oil in a skillet over medium heat. Toss chicken with jerk seasoning and add to the skillet. Cook chicken, stirring occasionally, until no longer pink and cooked through, 5-10 minutes. Transfer to a plate. Add remaining olive oil to the skillet. Once hot, add bell peppers, black beans, garlic, jalapeño, and green onion. Cook for 1 minute. Stir in chicken and orange juice. Heat for 30 seconds. Serve over quinoa.
Day 3: Active Recovery Day
Breakfast: Peanut Butter Banana Toast with Blackberries
Ingredients: 2 slices white bread toasted, 2 tablespoons peanut butter, ½ banana sliced, 1 cup milk, 1 teaspoon honey, 1 cup blackberriesDirections: Toast the bread. Spread peanut butter on the toast. Top with sliced banana and drizzle of honey. Add some blackberries on top of the bread and enjoy the rest on the side. Serve with a glass of milk.
Snack 1: Almonds and Tangerines
Ingredients: 10-20 almonds 2 tangerinesDirections: Peel tangerines and serve with almonds.
Lunch: Chicken, Brown Rice, and Salad + Banana with PB
Ingredients: 1 cup instant brown rice, 1 cup water, 2 cups rotisserie chicken chopped, 2 cups cherry tomatoes halved, 2 cups cucumber chopped, 2 tablespoons dried cranberries, 2 tablespoons Italian dressing, 1 banana, 2 tbsp peanut butterDirections for salad: Bring water and rice to a boil in a pot on the stove. Cover and simmer 10 minutes or until water is absorbed. Add cooked rice, chicken, tomatoes, cucumbers, and dried cranberries to a bowl. Pour dressing over salad and toss to combine. Enjoy with a side of banana with peanut butter
Snack 2: Apple with String Cheese
Dinner: Baked Chicken and Veggies with Spaghetti and Honey Roasted Brussel Sprouts
Ingredients: 4 ounces chicken breast, 1 tablespoon olive oil, 2 teaspoons Italian seasoning, 1 teaspoon garlic powder, 1 pinch paprika, 1 ½ cups zucchini sliced, ½ cup Baby Portabella Mushrooms halved, 2 ¾ ounces spaghettiDirections: Preheat the oven to 425°F. Place chicken on one half of a baking sheet. Drizzle with half the olive oil, Italian seasoning, garlic powder, and paprika. Rub the seasonings all over. Place zucchini and mushrooms on the other half of the baking sheet. Sprinkle it with remaining olive oil and seasonings. Bake 20-25 minutes until chicken is cooked through and veggies are tender. Meanwhile, bring a pot of water to a boil and cook spaghetti according to package directions. Drain and rinse. Toss the spaghetti noodles with the cooked veggies. Serve on a plate with chicken. For the Honey Roasted Brussels 1 cup Brussels Sprouts halved, 1 teaspoon olive oil, 1 ½ teaspoons honey(or more if desired) ½ teaspoon mustard, ¼ teaspoon onion powderDirections: Preheat the oven to 425°F. Mix together olive oil, honey, mustard, and onion powder and set aside. Spread Brussels sprouts on a baking sheet and roast for 10-15 minutes until tender. Toss roasted sprouts with the mustard mixture and serve.
Day 4: Early Morning Workout
- Pre-Workout Snack: Berry Rice Chex
- Breakfast (Post-Workout): Strawberry Maple Overnight Oats with Raspberries
- Lunch: Leftover Chicken, Brown Rice, Salad + Banana with Peanut Butter
- Dinner: Gluten-Free Greek Burger with Cucumber Salad and Peas
Day 5: Rest and Recovery Day
- Breakfast: Ham and Peppers Scramble with Apple and Tangerine
- Lunch: Black Bean Couscous Salad with Grapes, Sunflower Seeds, and Greek Yogurt
- Snack: Cottage Cheese with Pineapple
- Dinner: Salmon with Couscous, Tomato Salad, Asparagus, and Sliced Almonds
- Dessert: Apple with Peanut Butter, Cinnamon, and Mini Chocolate Chips
Day 6: Example Meal Plan
- Breakfast: Oatmeal with berries and nuts
- Lunch: Turkey breast sandwich on whole-grain bread with avocado and mixed greens
- Snack: Hard-boiled eggs
- Dinner: Lean ground beef stir-fry with lots of colorful veggies
Day 7: Late Afternoon Exercise
- Breakfast: Eggs and Turkey Sausage, Apple
- Lunch: Chicken, Pretzels, Snap Peas, and Fruit, Pear, Trail Mix & Yogurt
- Pre-workout: English Muffin with Strawberry Jelly
- Exercise
- Post workout Dinner: Simple Chicken Burger with Blueberries, Simple Brussels Sprouts
Key Principles for Athlete Meal Planning
Prioritize Carbs Around Training
Carbohydrates are the most efficient source of energy for athletes, and timing them well makes a huge difference. Prioritizing carbs before and after training supports energy, focus, and recovery. Before a workout, aim for simple, easy-to-digest carbs like toast, fruit, or rice cakes to boost energy without stomach discomfort. After training, pair carbs with protein, such as pasta with chicken or rice with salmon, to replenish glycogen and support muscle repair. Skipping carbs can lead to fatigue, poor recovery, and even hinder performance, so viewing them as essential fuel, not something to avoid, is key.
Protein is Non-Negotiable
Every meal and snack should include protein, whether you’re following this plan or a CrossFit meal plan. It’s non-negotiable for muscle repair, strength, and recovery. Whether it’s eggs, chicken, tofu, Greek yogurt, or beans, protein helps rebuild tissue stressed during training and supports muscle growth over time. We recommend aiming for around 20-30 grams at meals and 10-15 grams at snacks, depending on your body size and training demands. Beyond just muscle repair, protein supports immunity and helps with feeling fuller, longer.
Hydrate Well
Hydration is one of the most overlooked but most important parts of an athlete's meal plan. Most athletes should aim for 80-96 ounces of water daily, and even more if training hard or in hot conditions. Spread it throughout the day, don’t try to cram it all in after practice. Water-rich foods like cucumbers, watermelon, and oranges can help, and adding electrolytes becomes crucial for long sessions or sweaty conditions. Poor hydration can quickly lead to fatigue, muscle cramps, and sluggish recovery, which is why we always encourage athletes to treat hydration as a performance priority, not an afterthought.
Don’t Fear Fats
Healthy fats are vital for every athlete. They support hormone function, brain health, joint integrity, and long-lasting energy. Sources like avocado, nuts, seeds, olive oil, and fatty fish deliver anti-inflammatory benefits and help the body absorb fat-soluble vitamins like A, D, E, and K. We often see athletes mistakenly cut fat too low, which can negatively impact performance and recovery. The key is timing; avoid high-fat meals right before training since fats digest more slowly, but otherwise, make sure fats are a consistent part of your daily meals for overall health and sustainable energy.
Flexibility Over Perfection
The most successful athletes don’t aim for perfection; they aim for consistency and flexibility. Sticking to rigid rules often leads to burnout, frustration, or even under-fueling. Instead, focus on patterns: include carbs, protein, and healthy fats at most meals, hydrate consistently, and adjust based on training demands. You don’t need to eat the same meals every day to make progress.
Meal Prep and Delivery Services
For athletes with busy schedules, meal prep and delivery services can be a convenient option.
AthleticsFit
AthleticsFit is a Miami-based meal prep delivery service committed to using non-GMO, organic, and high-quality ingredients. AthleticsFit is more than just a meal plan delivery service; we're your partner in a healthy lifestyle. AthleticsFit is the Best Meal Delivery Service in Miami 2025, voted by Miami New Times readers for the second consecutive year.
Key Features of AthleticsFit
- Subscription-free service: Order as needed without a recurring commitment.
- Macros Ready: Nutritionists break down and count calories for you.
- No Preservatives: Only fresh, high-quality ingredients.
- Ready-to-Eat: Meals are ready when you are, just heat them up and enjoy!
- Customizable Meal Plans: Swap meals you don’t like for ones you do.
- Weekly Menu Rotation: Enjoy variety with a menu that changes weekly (7 weeks of menu rotation).
- Discounts: New members receive 20% off their first order with code NEWFIT.
Delivery and Pickup
- Delivery Schedule (Miami-Ft. Lauderdale): Sunday, Tuesday, Thursday from 5pm to 11pm.
- Delivery Schedule (above Ft. Lauderdale): Monday, Wednesday, Friday from 6am to 11am.
- Pickup Schedule: Sunday, Tuesday, Thursday from 3pm to 6pm at 9628 NE 2nd Ave, Miami Shores, FL, 33138.
Restrictions and Allergies
If you put your restrictions under the allergy section, all meals containing them will be red-flagged and you can swap them. Important: Our food is prepared in a facility that also handles nuts, shellfish, dairy, gluten, and other common allergens. We can not guarantee cross-contamination.
Delivery Areas
AthleticsFit delivers to a wide range of ZIP code areas, including: 33004, 33146, 33145, 33147, 33150, 33149, 33154, 33153, 33156, 33155, 33158, 33157, 33160, 33162, 33618, 33161, 33166, 33165, 33168, 33167, 33170, 33169, 33173, 33172, 33175, 33174, 33177, 33176, 33179, 33178, 33181, 33180, 33183, 33182, 33185, 33184, 33187, 33186, 33189, 33188, 33190, 33194, 33193, 33196, 33195, 33199, 33239, 33301, 33304, 91214, 33308, 33309, 33106, 33312, 33314, 33313, 33317, 33319, 33322, 33324, 33323, 33326, 33325, 33328, 33330, 33331, 33334, 34420, 33844, 33009, 33010, 33013, 33012, 33015, 33014, 85142, 33016, 34476, 33019, 33018, 33020, 33021, 33023, 33025, 33024, 33027, 33026, 33029, 33028, 33305, 33055, 33054, 33056, 33068, 33090, 33092, 33101, 33948, 33312, 33116, 33114, 33122, 33126, 33127, 33128, 34744, 33130, 33129, 33132, 33131, 33134, 33133, 33136, 33135, 33138, 33137, 33140, 33139, 33142, 33141, 33144, 33143, 33312, 33301, 33315, 33316, 33309, 33334, 33306, 33327, 33332, 33351, 33109, 33394, 33441, 33064, 33060, 33062, 33486, 33431, 33487, 33432, 33433, 33442, 33069.
Seeking Professional Guidance
For individualized meal plans, consider consulting a Registered Dietitian Nutritionist who specializes in sports nutrition.
Briana Bruinooge, RDN, CSSD
Briana Bruinooge is a Registered Dietitian Nutritionist and a Board Certified Specialist in Sports Dietetics. You can read more athlete-specific meal plans for runners and endurance athletes. You can also check out Carb Loading Meal Plans and other nutrition resources on her products page. Briana Bruinooge provides 1:1 Nutrition Counseling for athletes and active individuals. She tailors the meal plans in her 1:1 nutrition counseling sessions. If you would like an individualized meal plan, contact Briana Bruinooge, the Sports Dietitian Nutritionist, today.