Meal plan grocery list
Chicken breasts
Ground turkey
Salmon
Eggs
Greek yogurt
Almonds
Quinoa
Brown rice
Sweet potatoes
Spinach
Kale
Broccoli
Carrots
Bell peppers
Avocado
Bananas
Blueberries
Strawberries
Oranges
Apples
Chia seeds
Oats
Whole wheat bread
Almond milk
Olive oil
Hummus
Black beans
Lentils
Cottage cheese
Low-fat mozzarella
Tomatoes
Garlic
Onions
Meal plan overview
Power your training with the 7-Day Meal Plan for MMA Fighters. This plan includes high-protein, nutrient-rich meals to support strength, endurance, and recovery. Enjoy hearty dishes like turkey burgers, sweet potato fries, and green smoothies to fuel your intense workouts and sparring sessions.
Each day provides meal ideas that help build muscle and maintain energy levels. This plan ensures you get the nutrition needed to excel in the ring and recover effectively from rigorous training.
Foods to eat
- Basic Whole Foods: Start with simple, minimally processed foods such as rice, lean meats like chicken, and well-tolerated vegetables like zucchini and carrots.
- Low-Allergenic Foods: Focus on foods that are generally less likely to cause allergies, such as quinoa, sweet potatoes, and apples.
- Easily Digestible Vegetables: Incorporate cooked leafy greens like spinach and bottle gourd, which are gentle on the digestive system.
- Herbs for Flavor: Use fresh herbs like coriander, mint, and turmeric, which add flavor without causing irritation for most people.
- Homemade Broths: Prepare homemade vegetable or chicken broths that are free from additives and preservatives found in store-bought versions.
✅ Tip
Foods not to eat
- Common Allergens: Avoid dairy, wheat, soy, eggs, nuts, and shellfish during the initial phases of the diet.
- Processed Foods: Stay away from canned and prepackaged foods that can contain hidden allergens and chemicals.
- Spicy Foods: Limit or eliminate spicy foods that can irritate the gut and exacerbate any underlying conditions.
- Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives that can trigger reactions.
Main benefits
Choosing the Indian meal plan for elimination diet can help identify food sensitivities while still enjoying flavorful meals. This plan focuses on simple, whole foods and avoids common allergens like dairy, gluten, and certain spices. The use of herbs like cilantro and mint can add flavor without triggering sensitivities. Additionally, the emphasis on homemade meals ensures you know exactly what you're eating. This approach not only helps in identifying problem foods but also supports overall digestive health.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To maximize performance and recovery in your MMA training, consider these substitutions:
- For an extra protein boost, lean ground beef can replace ground turkey in meals.
- To enhance muscle recovery, sweet potato mash can replace quinoa as a side dish.
- For added antioxidants, pomegranate seeds can replace blueberries in snacks and smoothies.
- To improve gut health, kimchi can replace hummus as a side dish or snack.
- For a lower-calorie dairy option, Greek yogurt can replace cottage cheese in snacks and meals.
How to budget on this meal plan
Extra tips
Any healthy snack ideas?
Here are some high-energy snacks for MMA fighters:
- Greek yogurt with honey and granola
- Banana with peanut butter
- Trail mix with nuts and dried fruit
- Whole grain crackers with cheese
- Smoothie with spinach, berries, and protein powder
- Apple slices with almond butter
- Boiled eggs with a dash of salt and pepper
What should I drink on this meal plan?
For MMA fighters, drink options include water with electrolytes for hydration, coconut water for natural electrolytes, and protein shakes made with water or unsweetened almond milk. Green tea can provide antioxidants, and milk or fortified plant-based alternatives can supply necessary calcium and protein. Avoid sugary drinks and focus on hydrating, nutrient-rich options.
How to get even more nutrients?
Meal plan suggestion
7-Day Meal Plan for MMA Fighters
Day 1
- Breakfast: Oatmeal made with almond milk, topped with blueberries, strawberries, and chia seeds
- Lunch: Quinoa salad with diced bell peppers, onions, spinach, and olive oil dressing
- Dinner: Grilled salmon with a side of sautéed kale and sweet potatoes
- Snack: Greek yogurt mixed with honey and almonds
Day 2
- Breakfast: Scrambled eggs with diced tomatoes, spinach, and low-fat mozzarella
- Lunch: Chicken breast served over brown rice with steamed broccoli and carrots
- Dinner: Lentil soup with garlic, onions, and carrots, served with whole wheat bread
- Snack: Cottage cheese with sliced bananas and a sprinkle of chia seeds
Day 3
- Breakfast: Smoothie with almond milk, banana, strawberries, and a scoop of Greek yogurt
- Lunch: Ground turkey tacos with bell peppers, onions, and avocado in whole wheat tortillas
- Dinner: Baked salmon with a side of quinoa and steamed kale
- Snack: Hummus with sliced carrots and bell peppers
Day 4
- Breakfast: Greek yogurt with sliced apples, almonds, and a drizzle of honey
- Lunch: Lentil salad with chopped spinach, avocado, and olive oil dressing
- Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli
- Snack: A handful of almonds and a small bowl of blueberries
Day 5
- Breakfast: Omelette with low-fat mozzarella, tomatoes, and spinach
- Lunch: Black bean soup with diced onions, garlic, and whole wheat bread on the side
- Dinner: Ground turkey stir-fry with kale, carrots, and brown rice
- Snack: Sliced avocado with a sprinkle of salt and a squeeze of fresh orange
Day 6
- Breakfast: Whole wheat toast with mashed avocado and sliced hard-boiled eggs
- Lunch: Quinoa and roasted vegetable bowl with broccoli, bell peppers, and onions
- Dinner: Baked chicken breasts with a side of mashed sweet potatoes and steamed spinach
- Snack: Apple slices with almond butter
Day 7
- Breakfast: Smoothie bowl with almond milk, mixed berries, and topped with oats and chia seeds
- Lunch: Salad with spinach, chopped almonds, grilled salmon, and a dressing of olive oil and garlic
- Dinner: Turkey burgers, without bun, served with a side salad of kale, tomatoes, and carrots
- Snack: Greek yogurt with sliced oranges and a sprinkle of cinnamon
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by Roxana Grabowska
- Published on Jun 3, 2024
- Updated on Oct 1, 2024