MEAL PLANS

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 1Meal Plan 2Meal 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 almonds500 ml water 2 eggs, 2 eggs whites scramble with spinach and other veggie of choice ½ cup steel cup oats, ¼ cup berries ¼ avocado500 ml water 3 protein pancakes (see recipe) 1/3 cup berries 1 oz walnuts  
  Snack 1500 ml water 1 apple 1 tbsp almond butter500 ml water Protein Shake500 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 juice500 ml water 4 oz. skinless, chicken breast or salmon Mixed greens – 2 cups 1/3 cup quinoa ¼ cup Red Wine Tomato Vinaigrette dressing500 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 2500 ml water Protein shake500 ml water 8-10 almonds 1 pear, apple or banana500 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 oil500 ml water 4 oz grilled chicken 1 cup steamed broccoli & cauliflower 2/3 cup sweet potato500 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

warrior.mealplan

Grocery List

warrior.grocerylistDownload