High Protein & High Carb Sports Meal Plan (7days)

A program designed to support athletic performance, training demands, recovery, and overall health.

Our High-Protein and High-Carbohydrate Performance Program provides a soy-free and corn-free meal plan tailored to fuel training and sports competition. The program places strong emphasis on carbohydrate intake to support energy availability, training intensity, and glycogen replenishment, alongside high-quality protein to promote muscle maintenance, growth, and repair.

Meals are designed to deliver adequate energy for performance while supplying key vitamins and minerals to reduce the risk of common nutrient deficiencies. Anti-inflammatory foods — including omega-3 fatty acids, fibre, zinc, and antioxidants — are incorporated to support recovery, reduce inflammation, and manage oxidative stress associated with high training loads.

This program ensures athletes receive the energy and nutrients required to train effectively, recover efficiently, and perform consistently, while maintaining a balanced, practical, and satisfying diet.

The meal plan includes:

• 7-Day Meal Plan: Featuring 3 meals and 2 snacks per day. Leftovers from dinners are repurposed as next-day lunches to save time in the kitchen.
• 25 Recipes: Includes 7 breakfasts, 11 snacks, and 6 dinners, with dinners designed to be repurposed as lunch leftovers. All recipes include clear ingredient lists and step-by-step instructions.
• Shopping List: An itemized shopping list with groceries categorized for convenience, including fruit, vegetables, boxed and canned goods, condiments and oils, seeds, nuts, and spices.
• Daily Averages: Provides approximately 2700 calories, 220g protein, and 260g carbohydrates per day. Every snack and meal contains at least 30g of protein.
• Nutritional Variety: A different breakfast option is offered every day to maintain diversity and enjoyment.
• Full Nutritional Information: Includes macronutrient breakdown (calories, protein, fats, carbohydrates) and micronutrients to ensure nutritional adequacy.

This meal plan is soy-free and corn-free.