30-day meal plan for MMA fighters

Written byListonic team

Updated on Oct 1, 2024

Looking to dominate the octagon with a knockout diet? Our 30-Day Meal Plan for MMA Fighters is your ultimate training partner. This guide provides a month's worth of meals specifically designed to fuel your high-intensity training and grueling fights. Discover the perfect balance of protein, carbs, and healthy fats to keep you energized, explosive, and ready to take down your opponent.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Oats

Meats

Chicken breast

Ground turkey

Salmon fillets

Lean beef

Dairy & eggs

Eggs

Greek yogurt

Skim milk

Cottage cheese

Fresh grocery

Sweet potatoes

Broccoli

Spinach

Kale

Bell peppers

Carrots

Tomatoes

Cucumbers

Zucchini

Avocado

Blueberries

Strawberries

Apples

Bananas

Oranges

Lemons

Snacks & sweets

Almonds

Peanut butter

Cans & jars

Chickpeas

Black beans

Spices & sauces

Olive oil

Meal plan overview

Get fight-ready with the 30-Day Meal Plan for MMA Fighters. This plan is loaded with protein-rich, energy-dense foods to support intense training and quick recovery. Enjoy meals like beef stir-fry, quinoa salads, and protein-packed snacks to keep you fueled and strong.

Every day, you'll have a balanced menu designed to maximize performance and endurance. Whether you're in the ring or training hard, this plan provides the nutrients you need to stay at your peak.

30-day meal plan for MMA fighters exemplary product

Foods to eat

Lean Protein Sources: Chicken breast, turkey, lean beef, fish, and tofu for muscle repair and growth.
Complex Carbohydrates: Brown rice, quinoa, whole grain pasta, oats, and sweet potatoes to fuel intense workouts.
Healthy Fats: Avocado, nuts, seeds, olive oil, and fatty fish like salmon for sustained energy and joint health.
Fruits and Vegetables: Berries, leafy greens, bell peppers, broccoli, and bananas for vitamins, minerals, and antioxidants.
Hydration: Water, coconut water, and electrolyte-rich sports drinks to maintain performance and prevent dehydration.

✅Tip

Snack on kimchi for a pre-workout probiotic punch to aid digestion during that intense MMA session.

Foods not to eat

Processed Foods: Chips, sugary snacks, and fast food which can hinder recovery and performance.
High-Sugar Foods: Candy, soda, and pastries that can cause energy crashes and disrupt metabolism.
Excessive Alcohol: Limit alcohol intake as it can impair muscle recovery and hydration levels.
Fried Foods: Avoid fried foods like fries and fried chicken which are high in unhealthy fats.
Empty Calories: Foods with little nutritional value such as sugary cereals and white bread.

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Main benefits

This diet is tailored to help fighters maintain optimal weight while ensuring they get the energy they need for intense training. One standout benefit is its emphasis on anti-inflammatory foods, which helps in faster recovery from injuries and strenuous workouts. Another benefit is the inclusion of high-protein foods that support muscle repair and growth without adding unnecessary bulk. It also includes a variety of micronutrient-rich foods, which boosts overall immunity and reduces the risk of illnesses. The meal plan is balanced to prevent energy crashes during long training sessions. Moreover, it focuses on hydration strategies to keep fighters in peak condition.

Recommended nutrient breakdown

Protein: 40%

Fat: 20%

Carbs: 30%

Fiber: 5%

Other: 5%

How to budget on this meal plan

MMA fighters need plenty of protein and carbs, but that doesn't mean you have to break the bank. Buy in bulk whenever possible, especially for staples like rice, oats, and beans. Chicken and eggs are affordable sources of protein, and frozen vegetables can be just as nutritious as fresh ones. Look out for sales on lean meats and stock up when prices drop. Preparing meals at home and using simple, whole ingredients can save you a lot compared to dining out or buying pre-made meals.

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Extra tips

Here are some healthy snack options for a 30-day meal plan for MMA fighters:

Hard-boiled eggs
Tuna or chicken salad with whole grain crackers
Beef or turkey jerky
Avocado slices on whole grain toast
Carrot and celery sticks with hummus
Greek yogurt with mixed berries
Protein smoothie with spinach, banana, and protein powder

On a 30-day meal plan for MMA fighters, it's crucial to stay hydrated with plenty of water throughout the day. Sports drinks can be beneficial during intense training sessions to replenish electrolytes. Smoothies made with protein powder, fruits, and vegetables are great for recovery and added nutrients. Avoid sugary drinks and limit caffeine intake to avoid dehydration.

For the MMA fighters, it's crucial to prioritize lean proteins like chicken, turkey, fish, and plant-based options like tofu and tempeh. Incorporate plenty of fiber-rich foods such as fruits, vegetables, and whole grains to support digestion and sustained energy levels. Healthy fats from sources like nuts, seeds, avocado, and olive oil aid in joint health and provide long-lasting energy. Include foods rich in vitamins D, B12, and iron for muscle function and oxygen transport, such as fortified cereals, leafy greens, and legumes.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with strawberries and skim milk
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon fillet with sweet potatoes and sautéed spinach
Snack:Greek yogurt with blueberries

Day 2

Breakfast:Greek yogurt with blueberries and sliced almonds
Lunch:Turkey and avocado whole wheat wrap with cucumbers and tomatoes
Dinner:Lean beef stir-fry with bell peppers, carrots, and brown rice
Snack:Cottage cheese with sliced banana

Day 3

Breakfast:Scrambled eggs with spinach and whole wheat toast
Lunch:Salmon salad with kale, cucumbers, and lemon olive oil dressing
Dinner:Ground turkey stuffed bell peppers with quinoa
Snack:Apple slices with peanut butter

Day 4

Breakfast:Smoothie with Greek yogurt, banana, and strawberries
Lunch:Chicken breast with brown rice and steamed carrots
Dinner:Grilled salmon with zucchini noodles and avocado
Snack:Cottage cheese with blueberries

Day 5

Breakfast:Oatmeal with sliced banana and skim milk
Lunch:Turkey and chickpea salad with tomatoes, cucumbers, and olive oil
Dinner:Baked chicken breast with sweet potatoes and kale
Snack:Greek yogurt with sliced almonds

Day 6

Breakfast:Scrambled eggs with kale and whole wheat toast
Lunch:Salmon fillet with quinoa and steamed broccoli
Dinner:Lean beef chili with black beans and bell peppers
Snack:Cottage cheese with strawberries

Day 7

Breakfast:Smoothie with Greek yogurt, blueberries, and banana
Lunch:Chicken breast with brown rice and sautéed spinach
Dinner:Ground turkey and zucchini noodles with tomato sauce
Snack:Apple slices with peanut butter

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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