Free ONE day meal plan

Ingredients:

• 2 cups baby spinach or kale (iron, vitamin C, antioxidants)
• 3 scrambled eggs (or ½ block crumbled tofu for plant-based) (18g protein)
• ¼ avocado (healthy fats, potassium)
• 1 tbsp pumpkin seeds (zinc, magnesium)
• ½ cup diced cucumber (hydration)
• Lemon-turmeric dressing: 1 tbsp olive oil + lemon juice + pinch of turmeric (anti-inflammatory)

Why It Works:

• High-quality protein repairs muscle after fasting overnight.
• Spinach/kale boost nitric oxide for blood flow + iron for energy.
• Turmeric and avocado reduce inflammation

Ingredients:

• 5 oz grilled chicken breast/salmon/etc (30g protein)
• 2 cups mixed greens (arugula, romaine)
• ½ cup cooked quinoa/black rice (complete protein + fiber)
• ¼ cup roasted chickpeas (crunch + plant protein)
• ½ cup cherry tomatoes, bell peppers, red onion (vitamin C, lycopene)
• Dressing: 1 tbsp extra-virgin olive oil + apple cider vinegar + oregano

Why It Works:

• Chicken/salmon provides leucine for muscle synthesis.
• Olive oil’s polyphenols reduce inflammation.
• Quinoa and chickpeas supply sustained energy for afternoon training.

Ingredients:

• 6 oz wild-caught salmon (or 1 cup lentils) (35g protein + omega-3s)
• 1 cup roasted sweet potato (complex carbs for glycogen replenishment)
• 1 cup steamed broccoli (sulforaphane for detox + vitamin C)
• Side: ½ cup fermented kimchi or sauerkraut (probiotics for gut health)

Why It Works:

• Salmon’s omega-3s reduce muscle inflammation.
• Sweet potatoes replenish energy stores without spiking blood sugar.
• Fermented foods improve nutrient absorption.