Fitness Model Eating Plan Samples

I have listed a few eating plan sample for those of you wanting to focus on TONING and losing FAT. It is important to feed your body clean fuel to build muscle and aid in fat loss while you are training hard in the gym.

Skinny Sweets and Treats

 Here are THREE meal plans you can try. 

Please remember, these are just my ideas and what has worked for me. Make sure you are staying on top of your nutrition and eating enough for your body's energy needs. Clean and healthy food can not make you fat!

If you are eating out, remember you have to live a little and balance is key. If you want to have bread as a started, skip dessert. If you have a glass of wine, don't have the potato with your meal. Choose steamed or grilled lean meat options rather than anything fried, and load up on vegetables or salad.


Meal Plan Sample One (cardio session and weight training)

Breakfast: 1 piece of gluten-free toast with 1 poached egg, 1 grilled tomato and a cup of wilted spinach + Green tea

Pre-workout before training

Snack: Protein shake after training made with water (small amount fruit)

Lunch: Steamed vegetables with one lean grilled chicken or turkey breast

Snack: handful raw almonds

Dinner: Half a cup of brown rice or quinoa with grilled salmon and large green salad with lemon juice

Dessert: 2 pieces of dark chocolate




Meal Plan Sample Two (weight training)

Breakfast: Half an avocado, one large grilled field mushroom and 1 scrambled egg + Green tea

Pre-workout before training

Snack: 1 low-calorie protein bar (under 150 calories)

Lunch: Large green salad with one tin of light tuna and one handful of sunflower seeds

Snack: 1 rice cracker with 1 tablespoon of almond butter

Dinner: Grilled chicken breast with one teaspoon of olive oil served with steamed vegetables and 1 small roasted sweet potato

Dessert: One dandelion tea and 1 small protein brownie (recipe here)




Meal Plan Sample Three (rest day or 30 minute brisk walk)

Breakfast: Half a cup of oats cooked in light almond milk with 1 teaspoon of stevia and cinnamon, 1 small chopped banana, and one small handful of walnuts OR protein pancakes (recipe here)

Snack: One dandelion tea with one rice cracker topped with low-fat cream cheese and sliced berries

Lunch: One cup of steamed vegetables served with diced chicken breast and fresh chopped parsley

Snack: 1 apple and 10 raw almonds

Dinner: Steamed fish parcel (to make, wrap one white fish fillet in foil with sliced tomatoes, chopped fresh basil and a small serve of chopped olives, place in oven for 15 minutes until steamed through) served with steamed greens and half a cup of brown rice

Dessert: One dandelion tea topped with almond milk and a teaspoon of stevia


For more information on fitness model exercise plans, read my other post here.