Nutrition

Strength Training Meal Plan: Breakfast, Lunch and Dinner

Creating meal plans to make sure you get the most out of your strength training can be difficult. As you’ll be looking to optimise your calorie and micronutrient intake you’ll need to consider the best balance of the main food groups (protein, carbohydrates and fat). To help you in your quest for the best strength training diet, personal trainer, Sam Adams has some suggested meal plan ideas to get you started.

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BREAKFAST OPTIONS:

1. TURMERIC EGGS WITH FRESH SALSA

2 whole eggs and 2 egg whites

1 tbsp chopped chives or 1 spring onion finely chopped

¼ tsp ground turmeric

Pinch pink salt and generous amounts of black pepper

1 cup baby spinach leaves (or baby kale leaves as an alternative)

Coconut oil or macadamia nut oil for frying

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Photo by Sincerely Media on Unsplash

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2. SMOKED SALMON SCRAMBLE

1 tsp coconut oil

4 eggs

100g smoked salmon chopped into bite size pieces

2-3 leaves of kale de-stemmed and chopped into small pieces

4 sundried tomatoes, finely sliced

1 garlic clove, minced

¼ onion, finely chopped

Salt and pepper, to taste

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LUNCH OPTIONS:

1. FRESH AVOCADO SALSA

½ large avocado, diced

1 tbsp fresh lemon or lime juice

5 cherry tomatoes, quartered

¼ cup fresh coriander, chopped

1 spring onion, finely chopped

Black pepper, to taste

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Photo by Tessa Rampersad on Unsplash

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2. CHICKEN, AVOCADO AND QUINOA

1 skinless chicken breast

1 serving of quinoa

1 tsp olive oil

1 heaped tsp smoked paprika

For the salad:

½ small avocado

1 tsp red wine vinegar

1 tbsp flat-leaf parsley, roughly chopped

1 medium tomato

½ small red onion, thinly sliced

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DINNER OPTIONS:

1. GARLIC AND GINGER SALMON WITH RICE

360g salmon fillets, skin on or off according to personal preference!

100g rice

Juice of 2 lemons

1 inch piece of fresh ginger, peeled and grated

1-2 chilli peppers (or jalapenos), seeded and chopped

2 cloves garlic, minced

2 tbsp olive oil

Pinch of Himalayan sea salt

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Photo by engin akyurt on Unsplash

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2. TURKEY BURGERS WITH SWEET POTATO FRIES

500g lean minced turkey

200g sweet potato

1 cup coriander, finely chopped

½ cup finely chopped onion

2 tsp cumin

1 tsp chilli powder

Pinch of Himalayan sea salt

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Advice provided by Sam Adams at BLACKLABELfitness: http://www.blacklabelfitness.co.uk.

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.