Gym Meal Plan for a Week: Training Days and Recovery
If you train three to five times a week, you need enough protein spread over the day, carbohydrates to fuel sessions and plenty of vegetables. This plan includes a protein source at every meal, carbs like rice, oats and potatoes, and easy post-workout options. Adjust portions to your body size and goals.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Oats with milk, banana and peanut butter | Chicken, rice and roasted vegetables bowl | Beef stir-fry with peppers and noodles |
| Tuesday | Greek yogurt with granola and berries | Leftover beef stir-fry | Baked salmon with sweet potatoes and broccoli |
| Wednesday | Egg and cheese omelette with wholegrain toast | Tuna pasta salad with sweetcorn | Turkey chili with rice |
| Thursday | Protein porridge (oats, milk, egg whites, cinnamon) | Leftover turkey chili in a wrap | Chicken fajitas with peppers and yogurt sauce |
| Friday | Cottage cheese on toast with tomatoes | Chicken fajita leftovers bowl with rice | Homemade lean beef burgers with potato wedges |
| Saturday | Pancakes made with oats, eggs and banana | Lentil and vegetable soup with bread | Grilled chicken with quinoa and Mediterranean vegetables |
| Sunday | Scrambled eggs, smoked salmon and toast | Leftover chicken and quinoa salad | Cod with rice, peas and lemon |
Grocery list
Produce
- Bananas
- Berries
- Peppers (6)
- Broccoli
- Zucchini
- Onions
- Tomatoes
- Frozen peas
- Sweetcorn
- Sweet potatoes
- Potatoes
- Salad
- Lemons
Protein
- Chicken breasts (1.5 kg)
- Lean beef strips
- Lean minced beef
- Minced turkey
- Salmon fillets
- Cod fillets
- Canned tuna
- Smoked salmon
- Eggs (18)
- Egg whites (optional)
Dairy
- Milk
- Greek yogurt (large tub)
- Cottage cheese
- Cheese
Carbs
- Rolled oats
- Rice
- Noodles
- Pasta
- Quinoa
- Wholegrain bread
- Wraps
- Burger buns
- Granola
Pantry
- Peanut butter
- Red lentils
- Canned kidney beans
- Canned tomatoes
- Fajita spices
- Olive oil
- Cinnamon
Tips for this week
- Spread protein across 3 to 4 meals a day rather than one big serving.
- Eat a carb and protein meal within a few hours after training.
- Cook chicken and rice in bulk on Sunday and portion them into containers.
- Increase rice, oats and potatoes on heavy training days and reduce them on rest days.
Free printable weekly menu
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Download on the App StoreFrequently asked questions
How much protein do I need if I lift weights?
Sports nutrition guidelines often cite about 1.6 g of protein per kg of body weight per day for muscle gain, spread across meals. Individual needs vary.
Do I need protein shakes?
No. They are convenient, but this plan reaches a high protein intake with ordinary foods like eggs, dairy, meat, fish and legumes.
Can I use this plan to lose fat?
Yes, by keeping protein high and slightly reducing portions of carbs and fats. Track your progress over several weeks.
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- Batch Cooking Meal Plan: Cook Once on Sunday, Eat All Week
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