7 Day Gym Diet Plan
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You can't perform at your peak if your body is not properly fueled. And the best way to make sure you're getting the nutrients you need is to step back and look at your overall diet habits. Use this week of meals to detox your diet and eliminate the stuff you don't want, like added sugars and processed carbs. Then, load up on what you do need — whole foods from all the major food groups. The result: a balanced diet that will help you fuel up and fully recover. Consider this a chance to reboot your eating habits to keep your body both satisfied and energized.
The Diet Detox Basics
We've put together four days of menus that you can mix and match over the week. The meals are simple to prepare and have few ingredients, so they'll fit into any crazy-busy schedule. Each meal should include a high-quality lean protein and healthy fat sources to keep hunger levels under control while fueling muscles.
As a general rule, aim to get at least five to six servings of fruits and veggies a day, as well as foods that help detox and ensure proper digestion with probiotics and prebiotics. To make it easy, we've included a few recipes that will fit right into your meal prep.
Make sure you're staying hydrated by drinking at least 8 ounces of water at each meal and snack, and time your meals for optimal performance. Aim to work out 2 to 3 hours after eating and have a meal or snack within 30 to 60 minutes of exercise to maximize muscle-building activity.
Follow each day's meals as listed below or switch them around to suit your taste. By the end of the week you'll have found a few new favorites and be on track for a cleaner diet you can easily sustain.
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Day 1
BREAKFAST
- Banana Powerseed Oatmeal (¼ cup steel-cut oats, ¾ cup unsweetened vanilla almond milk, 2 tbsp chia seeds, 1 tbsp natural almond butter, ½ banana)
- Calories: 441, Fat: 21g, Carbs: 55g, Fiber: 17g, Protein: 14g
SNACK
- Avocado toast (1 slice whole-wheat toast topped with ¼ avocado, salt and pepper to taste); 1 pear; 8 oz herb- or fruit-infused water
- Calories: 240, Fat: 6g, Carbs: 45g, Fiber: 11g, Protein: 5g
LUNCH
- Waldorf Chicken Salad Wrap on whole- wheat tortilla; ½ cup carrots, ¼ cup hummus; 8 oz kombucha
- Calories: 587, Fat: 16.5g, Carbs: 64g, Fiber: 14g, Protein: 48g
DINNER
- 4 oz baked salmon, ½ cup roasted asparagus, ½ cup cooked brown rice; 8 oz water
- Calories: 415, Fat: 13g, Carbs: 24g, Fiber: 5g, Protein: 44g
SNACK/DESSERT
- 1 cup sliced strawberries, 1 oz 70% dark chocolate; 8 oz water
- Calories: 190, Fat: 13g, Carbs: 25g, Fiber: 3g, Protein: 4g
TOTAL NUTRITION:
Calories: 1,873, Fat: 70g, Carbs: 213g, Fiber: 50g, Protein: 115g
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Day 2
BREAKFAST
- 7 oz plain low-fat Greek yogurt, 2 tbsp walnuts, ½ cup strawberries, 2 tsp honey, dash of cinnamon; 1 slice whole- wheat toast with 1 tsp butter
- Calories: 421, Fat: 18g, Carbs: 42g, Fiber: 6g, Protein: 27g
SNACK
- 1 banana with 1 tbsp almond butter; 8 oz kombucha
- Calories: 245, Fat: 8g, Carbs: 38g, Fiber: 5g, Protein: 5g
LUNCH
- Tangy BBQ Quinoa Bowl (½ cup cooked quinoa, ½ cup shelled edamame, ¼ cup diced red onion, ¼ diced avocado, 2 tbsp BBQ sauce); 8 oz herb- or fruit-infused water
- Calories: 314, Fat: 13g, Carbs: 38g, Fiber: 10g, Protein: 15g
DINNER
- 4 oz grilled chicken breast, 1 cup steamed broccoli, 1 medium sweet potato drizzled with 2 tsp olive oil; 8 oz water
- Calories: 508, Fat: 16g, Carbs: 32g, Fiber: 6g, Protein: 37g
SNACK/DESSERT
- 1 pear sprinkled with cinnamon; 1 organic string cheese; 4 cups air-popped popcorn; 8 oz water
- Calories: 315, Fat: 8g, Carbs: 53g, Fiber: 10g, Protein: 13g
TOTAL NUTRITION:
Calories: 1,803, Fat: 62g, Carbs: 203g, Fiber: 37g, Protein: 97g
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Day 3
BREAKFAST
- Breakfast burrito (2 scrambled eggs, ½ cup black beans, ¼ cup bell pepper, ¼ cup diced onion, 2 tbsp salsa on whole-wheat tortilla)
- Calories: 356, Fat: 11g, Carbs: 43g, Fiber: 13g, Protein: 22g
SNACK
- ½ cup shelled edamame sprinkled with sea salt; 1 medium apple; 8 oz water
- Calories: 225, Fat: 4g, Carbs: 36g, Fiber: 8g, Protein: 9g
LUNCH
- Avocado egg salad sandwich on 2 slices whole- wheat bread; ½ cup sliced cucumber, ¼ cup hummus; 8 oz kombucha
- Calories: 522, Fat: 26g, Carbs: 60g, Fiber: 15g, Protein: 32g
DINNER
- 2 cups raw spinach, 2 tbsp walnuts, ⅛ cup feta cheese, ¼ cup dried cranberries, 2 oz grilled chicken with dressing (1 tbsp olive oil, 1 tbsp balsamic vinegar, salt, pepper); 8 oz water
- Calories: 517, Fat: 28g, Carbs: 38g, Fiber: 12g, Protein: 22g
SNACK/DESSERT
- 6 oz organic Greek yogurt topped with ½ cup sliced strawberries, 1 oz crushed 70% dark chocolate; 8 oz water
- Calories: 344, Fat: 14g, Carbs: 39g, Fiber: 3g, Protein: 17g
TOTAL NUTRITION:
Calories: 1,964, Fat: 83g, Carbs: 217g, Fiber: 51g, Protein: 102g
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Day 4
BREAKFAST
- Smoothie (½ cup frozen blueberries, ½ banana, ¼ avocado, 2 cups raw spinach, ¾ cup vanilla unsweetened almond milk, 1 tsp cinnamon, 2 scoops vanilla whey protein powder)
- Calories: 331, Fat: 10g, Carbs: 37g, Fiber: 9g, Protein: 30g
SNACK
- 1 hard-boiled egg; 1 medium apple; 8 oz kombucha
- Calories: 200, Fat: 6g, Carbs: 29g, Fiber: 4g, Protein: 7g
LUNCH
- Turkey burger with ¼ avocado, sliced tomato, onion, mustard on 100% whole-wheat thin sandwich roll; ½ cup strawberries; 8 oz water
- Calories: 426, Fat: 19g, Carbs: 41g, Fiber: 12g, Protein: 30g
DINNER
- Quinoa, Chicken, Cranberry & Goat Cheese Salad ; 1 cup steamed broccoli; 8 oz water
- Calories: 600, Fat: 25g, Carbs: 61g, Fiber: 15g, Protein: 28g
SNACK/DESSERT
- 3 oz canned tuna packed in water with 1 tbsp Dijon mustard on 5 whole-grain crackers; 1 pear; 8 oz water
- Calories: 257, Fat: 5g, Carbs: 33g, Fiber: 5g, Protein: 22g
TOTAL NUTRITION:
Calories: 1,814, Fat: 65g, Carbs: 201g, Fiber: 45g, Protein: 117g
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Source: https://www.muscleandfitness.com/muscle-fitness-hers/hers-nutrition/7-day-meal-plan-clean-your-diet/
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