
Meal plan grocery list
Chicken breast
Spinach
Salmon
Broccoli
Eggs
Avocado
Almonds
Ground turkey
Greek yogurt
Bell peppers
Zucchini
Asparagus
Cauliflower
Beef steak
Cottage cheese
Blueberries
Mushrooms
Olive oil
Cherry tomatoes
Brussels sprouts
Pork loin
Raspberries
Kale
Shrimp
Cucumber
Chia seeds
Radishes
Mozzarella cheese
Green beans
Strawberries
Tuna
Garlic
Cashews
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.

Foods to eat
- Plant-Based Protein Sources: Tofu, tempeh, lentils, chickpeas, black beans, and quinoa for muscle tone and definition.
- Low-Calorie, High-Nutrient Foods: Leafy greens, cucumber, celery, berries, and tomatoes for vitamins and minerals without excess calories.
- Healthy Fats: Avocado, nuts, seeds, olives, and coconut oil for glowing skin and satiety.
- Hydration: Water, herbal teas, and coconut water to maintain hydration and promote detoxification.
- Whole Grains: Brown rice, oats, quinoa, and whole grain bread for sustained energy without causing bloating.
✅ Tip
Foods not to eat
- High-Calorie, Low-Nutrient Foods: Avoid processed snacks, fried foods, and sugary treats that can lead to weight gain without providing essential nutrients.
- Excessive Dairy: Limit dairy products like cheese and full-fat milk which can contribute to bloating and skin issues in some individuals.
- Processed Carbohydrates: Steer clear of white bread, pastries, and sugary cereals which can spike blood sugar levels and lead to energy crashes.
- Alcohol: Limit alcohol consumption as it can dehydrate the skin and contribute to puffiness and inflammation.
- High-Sodium Foods: Minimize intake of salty snacks and processed foods which can cause water retention and bloating.
Main benefits
The vegetarian meal plan for models is designed to maintain a lean physique while promoting radiant skin and hair. One unique benefit is its emphasis on antioxidant-rich foods, which help combat skin aging and boost collagen production. The diet also includes a variety of plant-based proteins that are easy to digest, helping to maintain muscle tone without bloating. It focuses on foods rich in vitamins A and E, crucial for glowing skin and strong nails. Additionally, this meal plan is high in fiber, aiding in digestion and detoxification. Finally, it incorporates healthy fats from sources like avocado and olive oil, essential for maintaining skin elasticity and hydration.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To build muscle and maintain endurance on a low-carb diet, consider these unique swaps:
- For a leaner protein, rabbit meat can replace pork loin in your meals.
- To increase omega-3s, hemp seeds can replace chia seeds in snacks and breakfast bowls.
- For added fiber and nutrients, fennel slices can replace cucumbers in salads.
- To boost antioxidants, goji berries can replace strawberries in snacks and meals.
- For a nutrient-rich carb, kohlrabi noodles can replace zucchini in your side dishes.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
7-Day Meal Plan for Low-Carb Meal Plan for MMA Fighters
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
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jun 9, 2024
- Updated on Oct 1, 2024