7-day meal plan for MMA fighters
Listonic team
Updated on Oct 1, 2024
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.
Meal plan grocery list
Meats
Fish & seafood
Dairy & eggs
Dry goods
Fresh grocery
Plant based
Bakery
Spices & sauces
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
Diverse Proteins: Balance intake between animal and plant proteins to support different aspects of muscle function and recovery.
Whole Carbohydrates: Choose whole grains and legumes for long-lasting energy and digestive health.
Essential Fats: Incorporate fatty fish, flaxseeds, and nuts for their anti-inflammatory properties.
Hydration: Emphasize fluids, especially water and electrolyte drinks, to maintain hydration during intense training and fights.
Vegetables: Eat a variety of vegetables to ensure adequate vitamin and mineral intake for recovery and health.
✅Tip
Foods not to eat
Processed Snacks: Avoid processed and high-salt snacks that can lead to dehydration and provide little nutritional value.
High-Sugar Foods: Minimize intake of high-sugar foods that can cause fluctuations in energy and concentration.
Main benefits
A 7-day meal plan for MMA fighters can greatly enhance their performance and recovery. Start the day with a high-protein breakfast like eggs and avocado to fuel morning workouts. Lunch could consist of grilled chicken with quinoa and steamed vegetables, providing a balance of proteins and carbs. Dinner might include salmon with brown rice and a side of mixed greens, ensuring sustained energy and muscle repair. Throughout the day, snacks like Greek yogurt, almonds, and fruit keep energy levels stable. Proper hydration with water and electrolyte drinks is essential to prevent dehydration.
Recommended nutrient breakdown
Protein: 30%
Fat: 25%
Carbs: 35%
Fiber: 5%
Other: 5%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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?
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