Low-carb meal plan for MMA fighters

Written byListonic team

Updated on Oct 1, 2024

Power and endurance are crucial in the octagon. Our Low-Carb Meal Plan for MMA Fighters is tailored to help you build muscle and sustain energy during intense training and fights. With these balanced low-carb meals, you'll stay in top fighting form.

Meal plan grocery list

Meats

Chicken breast

Ground turkey

Beef steak

Pork loin

Shrimp

Tuna

Fish & seafood

Salmon

Shrimp

Tuna

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Mozzarella cheese

Fresh grocery

Spinach

Broccoli

Avocado

Bell peppers

Zucchini

Asparagus

Cauliflower

Mushrooms

Cherry tomatoes

Brussels sprouts

Kale

Cucumber

Radishes

Green beans

Blueberries

Raspberries

Strawberries

Snacks & sweets

Almonds

Cashews

Chia seeds

Spices & sauces

Olive oil

Garlic

Meal plan overview

Power and resilience are essential in the ring, and the Low-Carb Meal Plan for MMA Fighters meets these requirements. This plan features high-protein, low-carb meals like steak with asparagus, chicken salad, and protein shakes.

Every meal is designed to support muscle growth, recovery, and overall strength, ensuring MMA fighters have the energy and power needed for intense training and bouts.

Low-carb meal plan for MMA fighters exemplary product

Foods to eat

Lean Protein Sources: Prioritize lean meats such as chicken, turkey, lean beef, and fish to support muscle repair and recovery.
Healthy Fats: Incorporate sources like nuts, seeds, avocados, and olive oil for sustained energy and satiety.
Non-Starchy Vegetables: Load up on fiber-rich veggies like spinach, kale, broccoli, cauliflower, and zucchini to bulk up meals without the carbs.
Eggs: Versatile and packed with nutrients, eggs are an excellent addition to a low-carb meal plan for MMA fighters.
Dairy: Choose full-fat options like Greek yogurt and cheese in moderation for additional protein and calcium.

✅Tip

Electrolytes aren't just for post-fight, splash some coconut water in your smoothie before training for that extra edge in endurance.

Foods not to eat

High-Sugar Foods: Avoid sugary snacks, desserts, and beverages that can cause energy crashes and hinder performance.
Processed Carbohydrates: Steer clear of processed grains like white bread, pasta, and rice, opting for whole grain or lower-carb alternatives.
Fried Foods: Minimize intake of fried foods as they can be high in unhealthy fats and may cause digestive discomfort.
Alcohol: Limit alcohol consumption as it can impair coordination, hydration, and recovery.
High-Sodium Foods: Be cautious of excessive salt intake, as it can lead to bloating and dehydration.

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Main benefits

Switching to a low-carb meal plan for MMA fighters can enhance overall strength and stamina. This diet helps in maintaining lean muscle mass while cutting weight, crucial for making weight classes. It supports faster recovery times, reducing muscle soreness between training sessions. Fighters may notice improved mental focus and clarity, essential for strategic planning. The plan helps in stabilizing blood sugar levels, preventing energy crashes during training or fights. Additionally, it aids in reducing inflammation, promoting better joint and muscle health.

Recommended nutrient breakdown

Protein: 40%

Fat: 35%

Carbs: 20%

Fiber: 3%

Other: 2%

How to budget on this meal plan

For MMA fighters on a budget, stick to affordable protein sources like ground turkey, eggs, and legumes. Buy seasonal vegetables as they are usually cheaper and fresher. Utilize meal prep techniques to avoid impulse buying or eating out. Look for sales on bulk items like nuts and seeds, which can be expensive but are often discounted. Also, consider using more versatile and cheaper cuts of meat, such as chicken thighs instead of breasts.

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Extra tips

Here are some healthy snack options for a low-carb meal plan for MMA fighters:

Turkey roll-ups with cheese and lettuce
Almonds
Smoked salmon
Seaweed snacks
Chicken salad wrapped in lettuce leaves
Cottage cheese with cucumber slices
Edamame

MMA fighters on a low-carb meal plan should prioritize drinking plenty of water throughout the day to stay hydrated. During training, electrolyte drinks with no added sugars can help maintain electrolyte balance. Green tea, which is rich in antioxidants, is another good choice. Bone broth is an excellent low-carb option that provides additional nutrients and hydration. Avoid high-sugar beverages, and moderate caffeine and alcohol consumption to ensure peak performance and recovery.

For MMA fighters on a low-carb diet, emphasize protein intake through sources like lean beef, turkey, and eggs to support muscle recovery and strength. Include fibrous vegetables such as kale, cauliflower, and Brussels sprouts for essential nutrients and digestive health. Incorporate healthy fats from sources like salmon, flaxseeds, and coconut oil to provide long-lasting energy and support cognitive function during intense training sessions.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and avocado
Lunch:Grilled chicken breast with steamed broccoli and a side of almonds
Dinner:Baked salmon with asparagus and a side of cherry tomatoes
Snack:Greek yogurt with blueberries

Day 2

Breakfast:Greek yogurt with chia seeds and raspberries
Lunch:Ground turkey stir-fry with bell peppers and zucchini
Dinner:Beef steak with sautéed mushrooms and Brussels sprouts
Snack:Cottage cheese with strawberries

Day 3

Breakfast:Omelet with spinach, mushrooms, and mozzarella cheese
Lunch:Tuna salad with cucumber, radishes, and olive oil
Dinner:Grilled shrimp with green beans and a side of garlic sautéed kale
Snack:Avocado with cashews

Day 4

Breakfast:Cottage cheese with blueberries and chia seeds
Lunch:Pork loin with steamed cauliflower and a side of spinach salad
Dinner:Baked salmon with broccoli and a side of cherry tomatoes
Snack:Greek yogurt with strawberries

Day 5

Breakfast:Scrambled eggs with kale and avocado
Lunch:Grilled chicken breast with asparagus and a side of almonds
Dinner:Ground turkey stuffed bell peppers with a side of zucchini
Snack:Cottage cheese with raspberries

Day 6

Breakfast:Omelet with mushrooms, spinach, and mozzarella cheese
Lunch:Tuna salad with cucumber, radishes, and olive oil
Dinner:Beef steak with green beans and a side of Brussels sprouts
Snack:Greek yogurt with blueberries

Day 7

Breakfast:Greek yogurt with chia seeds and strawberries
Lunch:Shrimp salad with avocado, cucumber, and a side of cherry tomatoes
Dinner:Pork loin with sautéed kale and steamed broccoli
Snack:Cottage cheese with blueberries

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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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