This 30-day diet plan was created specifically for the UFC Personal Trainer game, Level 1, Build Endurance. Follow the guidelines, use the pre-planned meals (assuming 3 workouts per week, and then create your own menu using the meal template and shopping list.
Day 1 (workout)
Breakfast
Protein-infused oatmeal (oats, 1 scoop protein powder, 1 cup berries)
Milk (dairy or almond)
Lunch
Turkey quesadillas with zucchini and jack cheese
Dinner
Shrimp and chicken spring rolls rapped in steamed rice paper
Side of sweet potatoes, roasted peppers, and steamed broccoli
Snacks
Turkey sandwich with avocado, tomato, and mixed greens
Apple
Day 2 (non-workout)
Breakfast
Cottage cheese
Granola
Banana
Lunch
Shirataki noodles with ground turkey, spinach, and mushrooms
Dinner
Roasted halibut with fava beans, yellow squat, and shallot sauce
Snack
Banana
2 tbsp peanut butter
1 stick of cheese
Day 3 (workout)
Breakfast
Breakfast burrito (scrambled eggs, 1 whole grain tortilla, shredded mozzarella cheese, sliced tomato, onions, peppers, avocado)
Side of sliced melon
Lunch
Soba noodle chicken pad thai with vegetables of choice
Fresh pineapple
Dinner
Grilled calamari and shrimp over sautéed Swiss chard and shallots
Side of brown rice
Snack
Tuna sandwich (canned tuna, high fiber bread, pesto, avocado)
Day 4 (non-workout)
Breakfast
Protein Berry smoothie (2 scoops protein powder, almond milk, strawberries, blueberries, blackberries, chia seeds, 4 ice cubes)
Lunch
Baked turkey breast, avocado, tomato, and arugula
Apple
Dinner
Chicken and black bean tacos with avocado, tomatoes, and mixed greens
Snack
2 hard boiled eggs
English muffin
Day 5 (workout)
Breakfast
Super cereal (cereal of choice w/ more than 3g of fiber, topped with flaxseed, and bananas)
2 hardboiled eggs
Lunch
Hamburger (lean ground beef) with lettuce, tomato, onion
Side salad
Dinner
Meatballs (extra lean ground beef, saltine crackers, onion, garlic cloves, tomato sauce)
Garlic roasted mashed potatoes
Grilled peppers, onions
Snack
Greek yogurt
Cantaloupe
Handful of almonds
Day 6 (non-workout)
Breakfast
Oatmeal, cinnamon, raisins
2 links of chicken sausage
Lunch
Chicken spinach parm (chicken breast, 1 tbsp olive oil, 1 tbsp parmesan cheese, 1 garlic clove, marinara sauce, spinach
Side of black beans
Dinner
Cedar plank salmon (seasoned with salt and pepper, drizzled with olive oil)
Side salad with cucumber, artichoke, broccoli, sprouts, tomatoes
Snacks
Chocolate peanut butter smoothie (1 scoop chocolate protein powder, 4 oz milk, 4 oz water, 1 tbsp peanut butter, 4 ice cubes. Blend and serve)
Day 7 (non-workout)
Breakfast
Vegetable-cheese omelet (eggs, broccoli, spinach, onions, olives, cheddar cheese)
1 slice of whole-grain toast topped with berries
Lunch
Chicken fajitas (chicken breast, onion, green and red bell peppers, jalapeno, cilantro, cumin, 1-2 whole wheat torillas
Dinner
Grilled steak with chimichurri sauce (tbsp water, 2 tbsp red wine vinegar, 2 minced garlic cloves, slat, crushed red pepper, black pepper, olive oil)
Grilled asparagus, zucchini, and squash
Snack
Banana
1 slice bread
1 tbsp peanut butter
Meal Template (Endurance, level 1, workout day)
Breakfast
2 servings of starches/grains
1-2 servings of protein
1 serving dairy
1 serving fruit
Lunch
1 serving starches/grains
2 servings protein
Vegetables
Dinner
2 servings protein
Vegetables
1 serving starches/grains
Snacks
1 serving of fruit of your choice
1 servings of protein
1 serving nuts/fat/dairy
1 serving starches/grains
Unlimited Vegetables
Template (Endurance, level 1, non-workout day)
Breakfast
1 serving dairy
1 serving fruit
1 serving protein
1 serving starch
Lunch
2 servings protein
1 serving starch
Veggies
Dinner
2 servings protein
Veggies
1 serving starch
Snacks
1 serving fruit
1 serving nuts/healthy fats
1 serving protein
1 serving starches/grains
Unlimited veggies
- Adam Bornstein
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