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7-day meal plan for MMA fighters

Train like a champion with the 7-Day Meal Plan for MMA Fighters. This plan focuses on giving you the protein and nutrients needed for strength, endurance, and recovery. Enjoy meals that help you stay in top fighting condition.

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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

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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.

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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

Stick to simple dishes like plain rice with boiled vegetables to easily identify any food sensitivities.

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

Crafting a 7-day meal plan for MMA fighters can be budget-friendly by incorporating protein-rich, affordable foods like eggs, chicken, and beans. Preparing meals in advance, such as a big pot of chili or chicken and vegetable stir-fry, can save time and money. Snack on items like Greek yogurt and bananas for a quick and inexpensive energy boost. Purchasing vegetables in season and in bulk helps cut costs while ensuring you get necessary nutrients. Hydrate with homemade electrolyte drinks using water, a pinch of salt, and a splash of fruit juice for a cost-effective solution.

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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?

For MMA fighters, focus on high-protein, nutrient-dense meals to support strength, endurance, and recovery. Choose lean proteins like chicken, fish, eggs, and beans, seasoned with spices. Include a variety of colorful vegetables such as spinach, bell peppers, and broccoli for essential vitamins and minerals. Add whole grains like brown rice, quinoa, and oats for fiber and sustained energy. Incorporate healthy fats from avocados, nuts, and seeds. Finish with a serving of fresh fruit like bananas or berries to add natural sweetness and additional nutrients. This balanced approach ensures sustained energy, muscle recovery, and overall health.

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

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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.