Paleo Meal Plan For Athletes
Numerous sports nutritionists and fitness experts have confirmed the Paleo meal plan for athletes as the most effective way of improving strength and fitness in athletes around the world.
In recent research conducted by a team of medical experts in Russia, it has been found that athletes who have practiced the paleo diet have witnessed a drastic improvement in their stamina and overall physical strength.
Moreover, all these athletes have felt less tired and sleepy during their training sessions.
With this study around, we can undoubtedly quote this paleo diet as a perfect alternative to all those low-carb diets that didn’t prove to be that effective for the strength and performance of these athletes.
What is a Paleo meal plan for athletes?
The Paleo diet is based on the dietary patterns of humans in the Paleolithic age. Those were the humans who possessed some unmatchable physical fitness and cardiometabolic health ( quite like the athletes of the modern era).
Hence, we can say that this paleo meal plan for athletes is just the perfect way to fulfill all of a modern-day athlete’s nutritional and fitness requirements.
Still, before you start with this printed paleo meal plan for athletes, consider the guidelines mentioned below for the best results.
General guidelines for the Paleo meal plan for athletes
- Consumption of whole grains, legumes, and dairy is completely prohibited in this diet plan
- You are also not allowed to bring any processed or refined food into your diet
- Keep track of your daily protein intake, as that will help you during the muscle recovery process after a fitness training session
- Don’t skip the carbohydrates in your diet, as that will come as a significant source of energy
- Drink at least 14-15 cups of water during the day ( you can increase the quantity based on your training requirements)
- Opt for home-cooked food as it would come free of any preservatives or chemical-based condiments
Weekly planner for Paleo meal plan for athletes
Day 1.
Breakfast- 1 serving of sausage and egg-white scramble with 1 serving of cinnamon apple bites
Snack- 2 servings of tuna avocado salad with 2 stalks of celery
Lunch- 2 servings of poached eggs with 2 cups of strawberries
Snack- 1 serving of cabbage hash browns with 2 strips of bacon
Dinner- 1 serving of jumbo shrimp with chive butter
Day 2.
Spinach and banana smoothie
Breakfast- 1 serving of low carb eggs in a nest with 2 strips of bacon
Snack- 1 serving of spinach and banana smoothie with pecans ( 1 oz)
Lunch- 2 servings of spring radish salad with 1 avocado
Snack- 1 serving of peppered cottage cheese
Dinner- 2 servings of spinach scrambled eggs
Day 3.
Breakfast- 2 servings of orange mango smoothie with chia seeds and 2 servings of poached eggs
Snack- 2 servings of turkey lettuce rollups and 1 apple
Lunch- 2 servings of tuna salad with 1 cup of strawberries
Snack- 1 serving of spinach eggs with salsa and cinnamon apple bites
Dinner- 1 serving of egg mushrooms cups with 1 apple
Day 4.
Breakfast- 1 serving of Turkey omelet with 1 apple
Snack- 1 serving of lettuce cucumber walnut salad with 1 cup of strawberries
Lunch- 2 servings of ham and egg mushroom cups
Snack- 1 serving of spinach and avocado soup
Dinner- 2 servings of scrambled eggs with 2 cups of strawberries
Day 5.
Breakfast-2 servings of paleo pancakes
Snack- 1 serving of egg with bacon and Brussels sprouts hash
Lunch- 2 servings of zucchini hash browns with 2 strips of bacon
Snack- 1 apple with almond butter
Dinner- 1 serving of onion and tomato omelet with 1 orange
Day 6.
Chicken and avocado soup
Breakfast- 4 easy-to-peel hardboiled eggs with 2 cups of strawberries
Snack- 1 serving of salmon-filled avocadoes
Lunch- 2 servings of chicken and avocado soup with 1 serving of cucumber slices
Snack- 1 serving of tuna mix tuna salad
Dinner- 2 servings of pesto scrambled eggs with grilled peaches and honey
Day 7.
Breakfast- 1 serving of mushroom and asparagus scramble with 2 cups of strawberries.
Snack- 1 serving of bacon and eggs with cherry tomatoes
Lunch- 1 serving of banana egg pancakes with 2 easy-to-peel hardboiled eggs
Snack- 1 serving of roasted salmon
Dinner- 1 serving of eggs with bacon and Brussels sprouts hash
The bottom line for the Paleo meal plan for athletes
Being an athlete, you have to pay special attention to your protein, carbs and healthy fats intake during this diet plan.
This way, you can quickly fulfill your daily nutritional needs and give your best efforts during training sessions.
Printable (PDF) Paleo meal plan for athletes
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of sausage and egg -white scramble with 1 serving of cinnamon apple bites | 1 serving of low carb eggs in a nest with 2 strips of bacon | 2 servings of orange mango smoothie with chia seeds and 2 serving of poached eggs | 1 serving of Turkey omelet with 1 apple | 2 servings of paleo pancakes | 4 easy to peel hardboiled eggs with 2 cups of strawberries | 1 serving of mushroom and asparagus scramble with 2 cups of strawberries |
| Snack | 2 serving of tuna avocado salad with 2 stalks of celery | 1 serving of spinach and banana smoothie with pecans ( 1 oz) | 2 servings of turkey lettuce rollups and 1 apple | 1 serving of lettuce cucumber walnut salad with 1 cup of strawberries | 1 serving of egg with bacon and Brussels sprouts hash | 1 serving of salmon-filled avocadoes | 1 serving of bacon and eggs with cherry tomatoes |
| Lunch | 2 servings of poached eggs with 2 cups of strawberries | 2 servings of spring radish salad with 1 avocado | 2 serving of tuna salad with 1 cup of strawberries | 2 serving of ham and egg mushroom cups | 2 serving of zucchini hash browns with 2 strips of bacon | 2 serving of chicken and avocado soup with 1 serving of cucumber slices | 1 serving of banana egg pancakes with 2 easy to peel hardboiled eggs |
| Snack | 1 serving of cabbage hash browns with 2 strips of bacon | 1 serving of peppered cottage cheese | 1 serving of spinach eggs with salsa and cinnamon apple bites | 1 serving of spinach and avocado soup | 1 apple with almond butter | 1 serving of tuna mex tuna salad | 1 serving of roasted salmon |
| Dinner | 1 serving of jumbo shrimps with chive butter | 2 servings of spinach scrambled eggs | 1 serving of egg mushrooms cups with 1 apple | 2 servings of scrambled eggs with 2 cup of strawberries | 1 serving of onion and tomato omelet with 1 orange | 2 servings of pesto scrambled eggs with grilled peaches and honey | 1 serving of eggs with bacon and Brussels sprouts hash |
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