Meal plan for athletes, around your training.
Training load changes how much you eat. This week runs about 2,700 to 3,000 calories a day, with carbs around sessions and protein at 1.2 to 2.0 grams per kilogram. Alma can fit it to your goal.
Built from ACSM, AND and Dietitians of Canada advice.
The rules
Three habits do most of the work
Carbs scale with training
More on hard days, less on rest days. That is the whole idea.
Protein spread through the day
1.2 to 2.0 grams per kilogram a day, across your meals.
Fluids match your sweat
Pale yellow urine is a simple sign you are hydrated.
Sample week
Seven days of athlete meals
About 2,700 to 3,000 calories a day. Scale portions to your training load. Find your number
Day 1Monday
BreakfastOatmeal with banana and honey1 cup dry oats cooked in 1½ cups milk, 1 banana, 1 tbsp honey, 1 tbsp peanut butter
LunchChicken and rice with roasted vegetables6 oz grilled chicken, 2 cups cooked white rice, 2 cups roasted peppers and zucchini, 1 tbsp olive oil
SnackPre-training yogurt and granola1 cup Greek yogurt, ¾ cup granola, 1 cup blueberries
DinnerSalmon with potatoes and green beans6 oz salmon, 2 cups boiled potatoes, 2 cups green beans, 1 tbsp olive oil
About 2,920 kcal175 g protein366 g carbs
Day 2Tuesday
- BreakfastEgg and avocado toast3 eggs, 2 slices whole-grain toast, 1 avocado, tomato
- LunchTurkey sandwich with fruit5 oz sliced turkey breast, 2 slices whole-grain bread, 1 oz cheddar, lettuce and tomato, 1 banana, 1 orange
- SnackSmoothie with milk and oats1½ cups milk, 1 scoop whey protein, 1 banana, ½ cup oats, 1 tbsp honey
- DinnerBeef and rice stir-fry6 oz flank steak, 2 cups cooked brown rice, 2 cups broccoli and carrots, 1 tbsp sesame oil
About 2,790 kcal181 g protein305 g carbs
Day 3Wednesday
- BreakfastPancakes with berries and yogurt4 pancakes from ¾ cup flour and 2 eggs, ⅔ cup Greek yogurt, 1 cup strawberries, 2 tbsp maple syrup
- LunchTuna and pasta salad1 small can tuna in water, 1¾ cups cooked pasta, cherry tomatoes, cucumber, 2 tbsp olive oil, 2 tbsp Parmesan
- SnackCottage cheese with mango and almonds1 cup cottage cheese, 1 cup mango, 1 oz almonds
- DinnerChicken burrito bowl6 oz chicken thigh, 2 cups cooked white rice, ½ cup black beans, ¼ cup cheese, salsa, 1 tbsp olive oil
About 2,970 kcal186 g protein302 g carbs
Day 4Thursday
- BreakfastBagels with peanut butter and jam1 large whole-wheat bagel, 2 tbsp peanut butter, 1 tbsp jam, 1 banana
- LunchChicken and quinoa salad6 oz grilled chicken, 1½ cups cooked quinoa, spinach, cucumber, 1 oz feta, 2 tbsp olive oil
- SnackPre-training rice cakes and honey3 rice cakes with 1 tbsp honey and 1 sliced banana
- DinnerPork with noodles and vegetables6 oz pork tenderloin, 2 cups cooked noodles, 2 cups bok choy and peppers, 1 tbsp olive oil
About 2,690 kcal155 g protein313 g carbs
Day 5Friday
- BreakfastBreakfast burritos2 eggs, ½ cup black beans, ¼ cup cheese, salsa, 2 whole-wheat tortillas, 1 orange
- LunchTurkey meatball sub5 oz cooked turkey meatballs, 1 large whole-wheat roll, ½ cup marinara, 1 oz mozzarella
- SnackChocolate milk and a banana2 cups chocolate milk, 1 banana, 1 slice whole-wheat toast
- DinnerShrimp fried rice6 oz shrimp, 2½ cups cooked white rice, 1 cup peas and carrots, 2 eggs, 1 tbsp oil
About 2,900 kcal171 g protein361 g carbs
Day 6Saturday
- BreakfastYogurt bowl before a long session1½ cups Greek yogurt, ¾ cup granola, 1 banana, 2 tbsp raisins
- LunchChicken and sweet potato bowl6 oz grilled chicken, 2 cups roasted sweet potato, ⅔ cup black beans, salsa, 1 tbsp olive oil, 1 orange
- SnackRecovery shake1½ cups milk, 1 scoop whey, 1 banana, 2 tbsp honey
- DinnerSalmon with couscous and vegetables6 oz salmon, 2 cups cooked couscous, roasted zucchini and tomatoes, 1 tbsp olive oil
About 2,900 kcal206 g protein347 g carbs
Day 7Sunday
- BreakfastFrench toast with raspberries and yogurt3 slices whole-wheat bread dipped in 2 eggs and milk, 1 cup Greek yogurt, 1 cup raspberries, 1 tbsp maple syrup
- LunchBeef and bean chili with rice5 oz ground beef 90% lean, ⅔ cup kidney beans, 1 cup tomatoes, 2¼ cups cooked rice
- SnackTrail mix and orange juice½ cup trail mix, 1 cup orange juice
- DinnerRoast chicken with potatoes and broccoli7 oz roast chicken, 2 cups roasted potatoes, 2 cups broccoli, 2 tbsp olive oil
About 2,980 kcal197 g protein327 g carbs
Shopping list
What to buy
Most days
Now and then
Water is the default drink. A sports drink can help in sessions over an hour in heat.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What should I eat before training?
Something with carbs and a little protein, one to four hours before. Oats with milk and a banana, yogurt with granola, or toast with peanut butter all work. Keep it low in fat and fiber if your stomach is sensitive before hard sessions.
How many calories is this meal plan?
About 2,700 to 3,000 calories a day, with 155 to 205 grams of protein and 300 to 365 grams of carbs. Hard training days need the higher end. Scale portions to your training load and body size.
How much protein do athletes need?
The ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada joint position stand puts it at 1.2 to 2.0 grams per kilogram of body weight a day. This plan runs 155 to 205 grams, which suits an athlete of about 80 to 100 kilograms. Scale portions to your size.
Do I need sports drinks or supplements?
Food covers most of it. Water is enough for sessions under an hour. A sports drink can help for longer or very sweaty sessions. The NIH Office of Dietary Supplements has a fact sheet on supplements for athletic performance. Talk with a clinician or sports dietitian before you start one.
How much water should I drink?
It depends on sweat rate, heat and session length. Weigh yourself before and after a long session, then drink about 1.25 to 1.5 liters for each kilogram lost, per the joint position stand. Pale yellow urine is a reasonable daily check.
What should I eat after training?
A meal with carbs and 20 to 40 grams of protein, like chicken with rice, salmon with potatoes, or milk with a banana. If the next session is within a few hours, eat sooner rather than later.
How does Alma help with sports nutrition?
Log a meal by photo, voice or text in about 10 seconds. Alma tracks calories, protein and carbs, and every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, so fueling does not push out vegetables and fruit.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- Thomas DT, Erdman KA, Burke LM. ACSM, AND and DC joint position stand: nutrition and athletic performance. Med Sci Sports Exerc, 2016
- NIH Office of Dietary Supplements: Dietary supplements for exercise and athletic performance
- Dietary Guidelines for Americans, 2025-2030
- Jäger R, et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr, 2017
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.