The following sample meal plan is based on the diet of a person rowing or training 60 minutes per day, six days per week, and performing an additional two weight-training sessions per week.
Every individual’s dietary needs are different, so this plan should be used as an example of a healthy diet and should not be used as a weight-loss plan. Additional workouts will require a properly timed pre-workout snack or meal (30 minutes-1 hour before) and an additional post-workout refueling meal consisting of both complex carbohydrates and lean proteins.
A person training fewer times per week will need to consume fewer calories and may need to skip one of the suggested snacks per day or consume less at each meal. Sugary sports drinks should be avoided unless a cardio session lasts more than 60 minutes. Instead, add an electrolyte powder to your water.
Monday
Breakfast (about 1 hour prior to workout):
- ½ c oats (cooked) topped with ¼ c raisins, ¼ c walnuts, ½ tsp brown sugar, ground cinnamon to taste
- 8 oz orange juice
- 8 oz water/coffee
60 minute rowing session: drink a total of 32 oz of water with added electrolytes (but not sugar) immediately before, during, and immediately after your workout
Snack (within 30 minutes of completing workout):
- 1 serving of plain ½-2% Greek yogurt topped with, 1tsp honey, 1 handful of blueberries, ¼ c granola
- 8 oz glass water
Lunch:
- 1 serving of whole grain/brown rice pasta topped with 1-2 Tbsp olive oil, sautéed tomatoes and mixed greens, sea salt, and pepper to taste
- 8 oz water
30-60 minute weight-training session: drink 20 oz total whey or vegan pea protein (with added amino acid leucine) shake immediately before, during, and immediately after you work out
Snack (within 30 minutes of completing weight training):
- 1 banana
- 2 Tbsp almond butter
- 8 oz chocolate milk
Dinner:
- Mixed green salad topped with 6 oz chicken (cooked in coconut or grape seed oil), vegetables (sugar snap peas, radishes, carrots, tomatoes, cauliflower, broccoli, red cabbage, etc.)
- ¼ c cooked couscous topped with 1-2 Tbsp olive oil, 1 Tbsp balsamic vinegar, salt, and pepper to taste
- 8 oz water
Snack (if dinner is more than 3 hours before bed):
- 1 serving pretzels
- 8-12 oz herbal tea (caffeine-free) at least one hour prior to bed
Tip: Keep a glass of water near your bed and take a drink if you wake up in the middle of the night. This will help keep your body hydrated throughout the night.
Tuesday
Breakfast (about 1 hour prior to workout):
- 1 serving whole grain cereal with ½ c milk and 1 sliced banana
- 8 oz apple juice
- 8 oz water/coffee
60 minute rowing session: drink 32 oz water with added electrolytes (but not sugar) immediately before, during, and immediately after workout
Snack (within 30 minutes of completing workout):
- 1 Kashi Go Lean Plant Protein bar
- 1 small orange
- 8 oz water
Lunch:
- “Breakfast” sandwich: ham (1 slice, nitrate free), egg (cooked in coconut or grape seed oil), cheese (1 serving), and baby spinach on a toasted whole grain english muffin
- 8 oz water
Dinner:
- 1 serving of lentil vegetable soup
- 8 oz water
Snack:
(Either between lunch and dinner if meals are 5 or more hours apart or after dinner if dinner is more than 3 hours before bed)
- 1 small apple
- 1 serving mixed nuts (can be salted but not candied)
- 8-12 oz herbal tea (caffeine-free)
Wednesday
Breakfast (about 1 hour prior to workout):
- ½ c coconut/chia seed “pudding” (pudding: soak ¼ c chia seeds in 12 oz coconut milk overnight in an airtight container in the refrigerator) top with ¼ c granola, 1 tsp honey, 1 handful raspberries, sea salt to taste
- 8 oz grapefruit juice
- 8 oz water/coffee
60 minute rowing session: drink 32 oz water with added electrolytes (but not sugar) immediately before, during, and immediately after workout
Snack (within 30 minutes of completing workout):
- 1 Lara Bar (or any fruit and nut bar with 5 or more grams of protein)
- 8 oz water
Lunch:
- ½ c cooked quinoa over mixed greens topped with ¼ avocado, 1-2 Tbsp olive oil, 1 Tbsp balsamic vinegar, salt, and pepper to taste
- 8 oz water
Dinner:
- Chicken taco (6 oz chicken cooked in coconut or grape seed oil, seasoned, shredded) wrapped in a whole wheat flour tortilla topped with mixed greens, ¼ avocado, tomato, onion, a few crumbles of queso fresco, and salsa/hot sauce served with ½ c cooked brown rice topped with ¼ c black beans and 1-2 Tbsp salsa verde
- 8 oz water
Snack:
(Either between lunch and dinner if meals are 5 or more hours apart or after dinner if dinner is more than 3 hours before bed)
- Carrots with 2 Tbsp hummus
- 1 small bunch of grapes
- 8 oz water
Thursday
Breakfast (about 1 hour prior to workout):
- 2 scrambled eggs
- 1 slice of whole grain toast
- 2 pieces of turkey bacon
- 1 kiwi fruit
- 8 oz orange juice
- 8 oz water/coffee
60 minute rowing session: drink 32 oz of water with added electrolytes (but not sugar) immediately before, during, and immediately after workout
Snack (within 30 minutes of completing workout):
- 1 banana with 2 Tbsp almond butter
- 8 oz chocolate milk
Lunch:
- 1 serving of black bean pasta topped with 1-2 Tbsp olive oil, 2 Tbsp mango salsa, ¼ avocado, 1 tsp chopped cilantro, sea salt, and pepper to taste
- 8 oz water
30-60 minute weight-training session: drink 20 oz whey or vegan pea protein (with added amino acid leucine) shake immediately before, during, and immediately after workout
Snack (within 30 minutes of completing weight-training):
- Clif bar
- 8 oz water
Dinner:
- 1 pita bread filled with hummus, tabouli, 6 oz greek seasoned chicken breast (cooked in grape seed or coconut oil) with side of 2-3 vegetarian stuffed grape leaves
- 8 oz water
Snack (if dinner is more than 3 hours before bed):
- 1 serving blue corn tortilla chips with ½ cup salsa
- 8-12 oz flavored seltzer water at least one hour prior to bed
Friday
Breakfast (about 1 hour prior to workout):
- 2 whole grain waffles topped with 3-4 sliced strawberries and ¼ c maple syrup
- 8 oz milk
- 8 oz water/coffee
60 minute rowing session: drink 32 oz water with added electrolytes (but not sugar) immediately before, during, and immediately after workout
Snack (within 30 minutes of completing workout):
- ¾ c muesli (dry mix of oats, dried fruit, nuts, seeds, wheat bran, wheat germ, oat bran) soaked overnight in almond milk and sweetened with 1tsp honey
- 8 oz water
Lunch:
- Egg salad sandwich on whole grain toast with vegetables and hummus
- 8 oz water
Dinner:
- Tofu/vegetable stir fry with sweet potato glass noodles
- 8 oz water
Snack:
(Either between lunch and dinner if meals are 5 or more hours apart or after dinner if dinner is more than 3 hours before bed)
- 1 serving of stovetop popcorn (coconut oil, sea salt)
- 8-12 oz herbal tea (caffeine-free)
Saturday
Breakfast (about 1 hour prior to workout):
- 2 medium size sweet potato pancakes with 2 small links of breakfast chicken sausage
- 8 oz apple juice
- 8 oz water/coffee
60 minute rowing session: drink 32 oz water with added electrolytes (but not sugar) immediately before, during, and immediately after workout
Snack (within 30 minutes of completing workout):
- 1 Kind bar
- 1 small grapefruit
- 8 oz water
Lunch:
- Tuna salad sandwich on whole grain bread topped with mixed greens and tomatoes
- 8 oz water
Dinner:
- 6 oz grilled chicken breast served with grilled purple potatoes and asparagus
- 8 oz water
Snack:
(Either between lunch and dinner if meals are 5 or more hours apart or after dinner if dinner is more than 3 hours before bed)
- 1 handful of blackberries
- 1 serving mixed nuts (can be salted but not candied)
- 8-12 oz herbal tea (caffeine-free)
Sunday
Breakfast (about 1 hour prior to workout):
- ½ c oats cooked with ¼ c pecans, ½ sliced peach, ½ tsp brown sugar
- 8 oz grapefruit juice
- 8 oz water/coffee
Snack:
- 1 serving of plain ½-2% Greek yogurt with 1 tsp honey, 1 handful of pomegranate seeds
- 8-12 oz herbal tea (caffeine-free)
Lunch:
- Tuna salad sandwich on whole grain bread topped with mixed greens and tomatoes
- 8 oz water
Dinner:
- 6 oz grilled chicken breast served with grilled purple potatoes and asparagus
- 8 oz water
Snack:
(Either between lunch and dinner if meals are 5 or more hours apart or after dinner if dinner is more than 3 hours before bed)
- 1 serving whole grain crackers topped with goat cheese, dried fig, arugula, and a drop of honey
- 8-12 oz flavored seltzer water
Tip: Although you have a day off from training, you still need to be hydrating and fueling. In the morning, fill a 32 oz bottle with water and drink it throughout the day, in addition to what you are drinking with meals and snacks. Also make sure to maintain a similar eating schedule. Stick to the five small meals per day instead of switching to 2-3 larger ones.
More balanced meal ideas:
Lean Fuel: Chicken Broccoli and Edamame Bowl with Avocado Dressing
