RP meal plan

Updated on Jul 29, 2025

Achieve your fitness goals with our RP meal plan. Inspired by the principles of Renaissance Periodization, this plan offers balanced, macro-focused meals designed to support strength, performance, and body composition. Fuel your body with purposeful nutrition tailored for results.

Meal plan grocery list

Meats

Chicken breast

Ground turkey

Lean beef

Fish & seafood

Canned tuna

Salmon fillets

Dairy & eggs

Eggs

Egg whites

Greek yogurt

Cottage cheese

Whey protein powder

Almond milk

Dry goods

Brown rice

White rice

Oats

Quinoa

Fresh grocery

Sweet potatoes

Russet potatoes

Avocado

Broccoli

Spinach

Zucchini

Bell peppers

Cucumbers

Cherry tomatoes

Blueberries

Apples

Lemons

Bakery

Whole grain bread

Rice cakes

Plant based

Almonds

Peanut butter

Spices & sauces

Olive oil

Meal plan overview

Build strength and consistency with the RP meal plan. This plan delivers macro-balanced meals that align with the principles of Renaissance Periodization, making it easier to track your intake and progress.

Perfect for those focused on performance and body composition, this meal plan offers structure without sacrificing taste. Enjoy high-protein, goal-oriented meals tailored to your training routine.

Foods to eat

Lean proteins: Focus on chicken breast, ground turkey, lean beef, and egg whites for muscle support.
Complex carbs: Choose brown rice, oats, sweet potatoes, and quinoa for steady energy.
Low-fat dairy: Include Greek yogurt, cottage cheese, and whey protein for high-quality protein.
Fibrous vegetables: Load up on broccoli, spinach, zucchini, and bell peppers to stay full and fueled.
Fruits: Stick to moderate portions of apples, bananas, and blueberries to support recovery.
Healthy fats: Add avocado, almonds, and olive oil to help meet your macro goals.

✅Tip

Incorporate lean protein sources like chicken breast and to meet your macro goals without excess calories, supporting muscle growth and fat loss.

Foods not to eat

Sugary snacks: Avoid candy, pastries, and desserts that spike blood sugar.
Refined carbs: Limit white bread, white pasta, and processed grains.
Fried foods: Skip deep-fried items that add empty calories.
Sugary drinks: Cut out soda, juice, and sweetened coffee beverages.
Processed meats: Reduce intake of bacon, sausage, and deli meats high in fat and sodium.
Alcohol: Minimize alcohol which can interfere with performance and recovery.

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Main benefits

The RP meal plan emphasizes precision nutrition to support performance, muscle gain, and fat loss. High-protein meals paired with complex carbs and healthy fats help fuel workouts and recovery. Portion control and macro tracking make the plan ideal for body composition goals. Its structure helps build consistent, results-driven eating habits.

How to budget on this meal plan

Buy proteins like canned tuna, eggs, and frozen chicken in bulk to save money. Choose cost-effective carbs like oats, rice, and sweet potatoes. Prepare meals in advance and portion them to avoid food waste. Use simple seasonings and repeat ingredients across recipes to reduce your grocery bill.

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Packed with vitamins, minerals, and antioxidants:

spinach

blueberries

red pepper

Extra tips

Fuel your body with these RP-friendly snacks:

Hard-boiled eggs
Protein shake with almond milk
Rice cakes with peanut butter
Low-fat Greek yogurt with berries
Cottage cheese with sliced cucumber
Turkey roll-ups
Whey protein bar

Stay hydrated with water throughout the day to support muscle function and recovery. Add electrolyte-rich drinks during intense workouts. Protein shakes with water or almond milk are a convenient option post-training. Avoid sugary beverages and opt for black coffee or unsweetened tea. Include hydrating foods like cucumbers and watermelon in your meals.

Choose a variety of lean proteins like chicken, salmon, and egg whites to support muscle growth. Add fibrous vegetables like spinach, zucchini, and broccoli to meals. Include moderate portions of healthy fats such as avocado and olive oil. Rotate whole grains like quinoa and brown rice for steady energy. Stay hydrated to support digestion and recovery.

Meal plan suggestion

Day 1

Breakfast:Oats with almond milk, topped with blueberries and almonds
Lunch:Grilled chicken breast, brown rice, and steamed broccoli
Dinner:Baked salmon fillet, quinoa, and sautéed spinach with olive oil
Snack:Greek yogurt with a spoon of peanut butter and apple slices
Calories🔥: 1900
Fat💧: 70g
Carbs🌾: 160g
Protein🥩: 150g

Day 2

Breakfast:Whole grain bread with avocado and egg whites
Lunch:Ground turkey, sweet potatoes, and roasted zucchini
Dinner:Lean beef stir-fried with bell peppers and white rice
Snack:Cottage cheese with cherry tomatoes and cucumber slices
Calories🔥: 2000
Fat💧: 75g
Carbs🌾: 170g
Protein🥩: 155g

Day 3

Breakfast:Protein smoothie with whey protein powder, almond milk, and banana (substitute with apple if needed)
Lunch:Grilled salmon, quinoa, and steamed spinach with olive oil
Dinner:Chicken breast, russet potatoes, and roasted broccoli
Snack:Rice cakes with peanut butter and blueberries
Calories🔥: 1950
Fat💧: 72g
Carbs🌾: 165g
Protein🥩: 152g

Day 4

Breakfast:Scrambled eggs with spinach and whole grain toast
Lunch:Tuna salad with cherry tomatoes, cucumber, and olive oil dressing
Dinner:Ground turkey with white rice and bell peppers
Snack:Greek yogurt with almonds and a squeeze of lemon juice
Calories🔥: 1850
Fat💧: 68g
Carbs🌾: 158g
Protein🥩: 150g

Day 5

Breakfast:Oats with almond milk, diced apples, and cinnamon (if allowed)
Lunch:Grilled chicken breast, quinoa, and roasted zucchini and cherry tomatoes
Dinner:Lean beef patties, mashed russet potatoes, and steamed broccoli
Snack:Cottage cheese with blueberries and peanut butter
Calories🔥: 2000
Fat💧: 78g
Carbs🌾: 175g
Protein🥩: 158g

Day 6

Breakfast:Egg and egg white omelet with spinach and bell peppers
Lunch:Salmon fillet with brown rice and sautéed kale (substitute with spinach)
Dinner:Ground turkey stuffed bell peppers with quinoa
Snack:Greek yogurt with rice cakes and lemon zest
Calories🔥: 1900
Fat💧: 70g
Carbs🌾: 165g
Protein🥩: 150g

Day 7

Breakfast:Whole grain toast with peanut butter and sliced apples
Lunch:Grilled chicken breast, sweet potatoes, and steamed spinach with olive oil
Dinner:Tuna and avocado salad with cucumbers, cherry tomatoes, and lemon dressing
Snack:Cottage cheese with blueberries and almonds
Calories🔥: 1950
Fat💧: 72g
Carbs🌾: 168g
Protein🥩: 154g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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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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