
WARRIOR FOUNDATION MEAL PLANS
SCHEDULE
MEAL 1 – within one hour of waking
Snack 1 – 2 hours after meal 1
MEAL 2 – 4 to 6 hours after meal one
Snack 2 – 2 hours after meal 2
Meal 3 – 4 to 6 hours after meal 2
Example:
Meal 1 – 7 am
Snack 2 – 9 30 am
Meal 2 – Noon
Snack 3 – 3 pm
Meal 3 – 6 pm
MEAL PLAN GUIDELINES TO SUCCESS
- All meals and snack in meal plans are interchangeable
- Meal Plans are a GUIDE. Use what works BEST for you
- Do the best you can to stick to the above schedule
- Aim for 2-3 l of water per day
- Veggies are unlimited
- Do your best NOT to miss a snack or meal
- Batch cooking is great to keep things simple and increases your chances of success
- Keep your fridge stocked with healthy choices
- Organize your refrigerator to keep healthy options visible and ease to access
- Avoid all processed foods and juices
Meal Plan Guidelines
- 80% of your success/results will be determined based on your nutritional compliance. Put 80% of your effort into your nutrition.
- Never skip a meal
- A protein shake can be used to replace any meal or snack
- AS MUCH AS POSSIBLE – No takeout, no alcohol
- Meals and snacks can be interchanged for your preferences
- All meal plans are balanced in calories, protein, carbs and fat…follow it as close as possible. No calorie counting is required on your part…it is all done for you.
- Start every morning with 500 ml water – plain, or with lemon, warm or cold
Keep points:
- Drink 3-4 l of water per day – NO alcohol. No juice
- Eat every 3-4 hours
- Pack your meals and be prepared
- Minimize prepared/packaged/processed foods including all juices
- After an intense workout, have a post-workout shake
- Measure your food as much as possible to help control portions
- If you consume regular portions calorie counting is not necessary
- 20 to 30 g of protein at each meal (size of your palm or 4-5 oz)
- 2-3 servings of HEALTHY CARBS daily (small cupped hand or 1/3 cup)
- 2-3 servings of HEALTHY FATS daily (1 tsp to 1 tbsp)
- Think QUALITY foods
- Eat your vegetables – think colourful
- No more than 1 to 2 pieces of fruit per day
Meal Plan 1 | Meal Plan 2 | Meal Plan 3 | |
Meal 1 | 500 ml water 3/4 cup steel cut oats (see recipe) 4 egg whites, scrambled or hard boiled 1/3 cup berries 9 almonds | 500 ml water 2 eggs, 2 eggs whites scramble with spinach and other veggie of choice ½ cup steel cup oats, ¼ cup berries ¼ avocado | 500 ml water 3 protein pancakes (see recipe) 1/3 cup berries 1 oz walnuts |
Snack 1 | 500 ml water 1 apple 1 tbsp almond butter | 500 ml water Protein Shake | 500 ml water ½ cup low fat cottage cheese with ½ cup mixed berries 1 tbsp ground flax seed mixed in |
Meal 2 | 500 ml water 3-4 oz skinless chicken Spinach – 2 cups, add some veggies of choice ¼ avocado 1 tbsp Olive oil Vinegar dressing and lemon juice | 500 ml water 4 oz. skinless, chicken breast or salmon Mixed greens – 2 cups 1/3 cup quinoa ¼ cup Red Wine Tomato Vinaigrette dressing | 500 ml water 3-4 oz ground turkey 2 cups spinach salad, extra veggies of choice 1 tbsp olive oil, squirt of lemon 1 oz walnuts |
Snack 2 | 500 ml water Protein shake | 500 ml water 8-10 almonds 1 pear, apple or banana | 500 ml water 1 protein muffin with 1 tbsp almond butter |
Meal 3 | 500 ml water 4 oz Salmon or Chicken 7 asparagus spears ½ red pepper 2/3 cup quinoa 1 tbsp olive oil | 500 ml water 4 oz grilled chicken 1 cup steamed broccoli & cauliflower 2/3 cup sweet potato | 500 ml water 3 – 4 oz grilled skinless chicken ½ cup each steamed cauliflower, Brussel sprouts 2/3 cup sweet potatoes or quinoa Drizzle of olive oil |
Foundation Meal Plan
Grocery List