Whether your clients are logging hours on the treadmill, or they’re focusing on toning up in the weight room, a well-balanced diet can make or break their fitness performance. If your client isn’t concerned about their diet, or they simply just don’t want to sacrifice the foods they love for healthy alternatives, you’re likely going to have to work extra hard to get them to embrace a well-balanced diet plan.
Fortunately, with our three day step-by-step meal plan your clients won’t have to sacrifice those savory tastes they love, for an improved lifestyle. After a week or two, your clients will start to see a difference in their performance, energy levels and their appearance.
* We have listed a variety of different vegetarian and non-vegetarian dishes below – if your client is vegetarian or vegan, have them swap out one of the non-vegetarian options for a healthy dish they can enjoy, guilt free.
A Balanced Diet Plan Your Clients will Love Day One
Breakfast
- Scrambled egg whites with Sriracha (or a vegetarian protein source)
- 1 slice of Ezekiel toasted bread
- Half a grapefruit
Snack
Handful of nuts or a Lara bar
Lunch
Tossed Salad:
- 3 cups of raw Spinach
- 10 sliced almonds
- 10 pecans
- Grilled chicken breast (or a vegetarian protein source)
- 1/2 avocado
- 2tsp of balsamic dressing
Snack
1 Apple with 2tsp of Almond Butter
Dinner
Pan-Seared Salmon
- 1 Salmon Filet
- 1 cup of red and orange cherry tomatoes
- Juice from half a lemon
- Freshly ground pepper
- 1 cup of fresh greens (for a garnish)
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Day Two
Breakfast
Barley with walnuts topped with maple syrup
- 3/4 cup barley, cooked
- 1/2 cup nonfat milk
- 10 walnut halves
- 1/2 Tbsp maple syrup
Snack
1 cup of fruit (of your choice)
Lunch
Lunch bowl: black beans, quinoa, sweet potatoes and chopped cauliflower.
Snack
Celery sticks with 2 tsp of almond butter
Dinner
Chicken or Black Bean Gyros with Tzatziki Sauce
- Large chicken breast or can of black beans
- Dill
- English cucumber
- Garlic
- Red onion
- Freshly squeezed lemon juice
- Fresh ground pepper
- Mediterranean seasoning
- Red pepper
- Pinch of kosher salt
- 1 pita
- Greek yogurt
- Puree all sauce ingredients in a food processor
- Season chicken or beans with your Mediterranean seasoning and cook thoroughly (or cook chicken in a slow cooker for added flavor)
- Add any extra vegetables to your pita
- Serve!
Day Three
Breakfast
1 smashed avocado, 1 tsp of freshly squeezed lemon on an Ezekiel english muffin
Snack
Toasted pumpkin seeds (add spices for extra flavor)
Lunch
White bean and kale soup (optional: add sausage) with a side of greens topped with your favorite nuts or fruit
Snack
Handful of baby carrots with two tbs of hummus
Dinner
Naan bread flatbread
- 1/2 cup of basil
- 1/2 cup of mushrooms
- Sauce of your choice: pesto, marinara
- 1/2 cup of sliced tomatoes
- Meat of your choice (optional)
Heat for 10 minutes on 350, cool, serve!
Essential Guidelines for Staying on Track
- Remember to drink approximately 8 glasses of water a day
- Limit your sugar and alcohol intake
Following and Maintaining a Healthy Lifestyle Doesn’t have to be Difficult
Have your clients use this as a guideline for jump-starting their healthy meal plan, but encourage them to mix it up with other healthy options so they aren’t eating the same thing week after week. With meals like this as a healthy alternative for the foods they once loved, your clients will be leading a healthier lifestyle in no time.
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