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Personal Trainer Meal Plan (Ultimate Guide 2019)

personal trainer meal plan: head image

A personal trainer meal plan is more accessible than many people think. It’s not something that requires a lot of expense or time; it can be both simple and nutritious!  

Thinking of working on your own personal trainer meal plan, but not sure where to start? Well, you’re in the right place! OriGym have compiled the most nutritious and popular personal trainer food, as well as where to find the ingredients/how much they cost.

 

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Personal Trainer Meal Plan: Food Recommendations

Tuna

Tuna is a fantastic personal trainer food to have as your pre-workout natural source of protein. It is a low-carb source of protein too, and filled with essential polyunsaturated fats. What more could you want for your personal trainer meal plan?

Make sure you serve alongside some raw vegetables, as your body will need the micronutrients that they contain. One example of this would be heirloom tomatoes… yes, they’re as fun as they sound!

If you chop the heirloom tomatoes and add them to bowl with a can of tuna, then drizzle some extra virgin olive oil on top, you’ve got a quick and easy source of protein and essential nutrients. Plus, it tastes amazing considering such little prep time,

The fish is a nutritional powerhouse, containing Omega-3 fatty acids, Potassium, Iron, Vitamin A, C, and Calcium.

However, one thing to look out for is the mercury content within some types of tuna, due to the fish being at the top of the food chain. So, keep an eye out for White Albacore and Chunk Light tuna in particular. White Albacore should be consumed every 9 days, and Chunk Light should be consumed every 3.

If you’re a big tuna fan and can’t steer clear of these for your personal trainer diet, then go for the Chunk Light!

Avocados

Avocados are an incredibly nutritious food to incorporate into your diet, and hugely popular on every personal trainer meal plan. They are great to have both before and after your workouts, as they contain a higher amount of potassium than bananas!

They are loaded with essential heart healthy monounsaturated fatty acids, as well as being brilliant for lowering cholesterol and triglyceride levels. Their fat content is also said to help the body absorb nutrients from plant foods, which is incredibly helpful if you’re eating a lot of them as part of a nutritious personal trainer diet.

In terms of future wellbeing, the fruit has been linked with the prevention of cancer, and may also help to relieve symptoms of arthritis. As well as this, they contain powerful antioxidants that protect your eyes, making them a great choice for personal trainer food.

They are loaded with fibre, which in turn aids the process of digestion. One study found that people who eat avocados were generally a lot healthier than people that don’t. It’s no wonder almost every personal trainer meal plan includes them!

Half of an avocado counts as one portion of your balanced 5 a day, so there is absolutely no harm in going over that… they taste amazing, too; why not make your own guacamole?

Clementines

If you’re looking for a personal trainer meal plan that has a great alternative to energy bars or energy gels, then this is it. Clementine’s are the perfect bite-size energy boost for either before or after your workout, and are loaded with essential vitamins.

Rather than packing yourself full of processed foods, taking this as a natural glucose kick pre-workout could have great benefits. Think about it; you can use the calories you save by eating delicious and filling whole foods instead. We’ve all ended up eating more energy bars than we should on some days, so it’s better to carry around something that can’t undo your hard work!

They also aid digestive troubles, provide better cardiovascular health, strengthen the immune system, and balance the electrolytes in the body. The enriching nutrients that are present in clementines contribute to building strong bones, as well as supporting muscle contraction and relaxation.

If that isn’t enough, the bioactive molecules present in clementines make them an anti-cancer fruit, and contribute to the smooth functioning of the brain. They’re thought to reduce the risk of cancer cells developing in the breast, stomach, colon, lung, and mouth in particular.

Greek yogurt

After a great snack to demolish between clients? This could be your hidden gem.

Yogurt may not sound like much, especially compared to a filling energy bar... but it may surprise you. Greek yogurt is packed with protein that helps to aid muscle recovery after workouts, and to curb your appetite during the working day.

An average serving depending on the brand can have 12 to 17.3 grams of protein! This is great considering the fat and sugar content is next to nothing. It’s no mystery that every good personal trainer meal plan has Greek yoghurt.

One serving of plain Greek yogurt can also help you to meet the recommended dietary guideline of three daily servings of low-fat or non-fat dairy products. This is a great way to pick up on your calcium, potassium, and zinc!

If you suffer from lactose intolerance, you may also find Greek yogurt easier to digest because of the bacterial breakdown of the milk’s sugars.

The most recognised benefits of Greek yogurt include improving your gut health, boosting the metabolism, aiding muscle growth, and strengthening your bones. The benefits are almost endless!

People tend to have yogurt as part of their breakfast but having it with some dried fruit and nuts will also be a great snack for during the day.

You can also add some agave nectar in moderation, as this will make it taste even sweeter. Who said that a personal trainer meal plan had to be bland?

Red Meat (Beef)

Beef is a great red meat option for satisfying your appetite. It’s also good for staying as nutritious as possible at the same time as getting your fill of lean meat.

In order to stick at your goals, it’s important to ensure that you’re full when you’re not working out. It’s no use hitting the gym hard, only to fill yourself with junk food when you get home… That’s why a personal trainer meal plan aims to keep you satisfied.

Beef will do exactly that. It serves as a great base to any meal you have post-workout, and its high-protein content will also aid your recovery, particularly after heavy lifting.

If you really want to make the most of your steak portions, then consider buying grass-fed, local cuts, as they are much more likely to be packed with important vitamins and nutrients that your body needs to perform its most basic functions.

You can also pick up extra lean mince at your local supermarket, as this will have less fat percentage, and ultimately be better for your health.

One serving of lean mince contains around 30g of protein, which is pretty impressive. Of course this makes it more expensive, but we’ll price it up later in the article for you.

Typically, those who follow carnivore or keto diets/lifestyles will say that having red meat everyday isn’t detrimental to your health. However, health experts advise to only consume 70g a day, or 500g a week. A personal trainer meal plan will usually promote balance between meat and vegetables.

Watermelons

Watermelons are a fantastic option when it comes to recovering after a heavy workout session. They aid the replenishment of depleted glycogen stores within the liver and muscles, meaning that they stop you from running out of energy.

You know when endurance athletes say they ‘bonk’ or ‘hit the wall’? You can avoid this with watermelons, as well as other foods such as milk or yoghurt, bananas, coconut water, or avocados (like we mentioned earlier).

Watermelons are particularly good for stocking up on glycogen, as well as having a high water and electrolyte content. You don’t have to take a watermelon to the gym with you though; blending a portion up with ice would make a great homemade recovery drink to sip on during or after a strenuous cardio workout.

Like the clementine and avocados, watermelons are great both before and after your workouts, and are also one of your 5 a day. One portion/serving is around one cup, or a 1-2 inch wide slice.

Almonds

Looking for a source of filling and healthy protein that you can eat on the go? Almonds are your saving grace!

Every personal trainer meal plan has room for almonds. With a whopping 21g of protein in 100g of almonds as well as plenty of vitamins and minerals, they’re an easy snack.

However, you should be cautious; having more than a handful at a time can mean that you consume too many calories and too much fat to make eating them worthwhile. Almonds are very moreish and high in calories if overeaten, so you’re better having them in moderation.

If you’re not keen on eating them on their own, then an almond butter smoothie could be a great option for you. Yes, it’s as nice as it sounds!

Here’s what you need:

  • Unsweetened almond milk
  • 1 scoop of whey protein (to aid muscle recovery and growth)
  • Dry oats
  • 1 frozen banana
  • 1-2 tbsp natural almond butter (to add some essential fats)

If you follow the serving guidelines for each ingredient depending on your own requirements, then you’ll have the perfect almond based smoothie for protein intake and workout recovery!

Whether you try out the smoothie or choose to graze on almonds during the day, they’ll be something you won’t regret adding to your personal trainer meal plan.

Oats

Every personal trainer meal plan has oats. Whether it’s porridge for breakfast or oats with yogurt and fruit as a midday snack, they’re definitely something you’ll want to look into.

So, why are oats so popular?

Two of the main reasons for this are that oats are high in fibre, and they can be eaten together with many different foods such as nuts, chia, flax, and fruit.

Oatmeal/porridge is just one resistant starch that makes your body work harder to digest your food, and subsequently helps you to burn more calories. Oats are famously eaten for breakfast, but adding them to greek yoghurt is really popular also (this pairing of food is unreal for your digestion and protein intake!)

Eating oats with greek yoghurt will curb your hunger, and therefore lead you to consume less calories. They are rich in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost distinctively found in oats.

Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide, a gas molecule that helps dilate blood vessels and leads to better blood flow. It is rich in fibre, particularly one called Beta-Glucan.

It benefits the body in several ways. It reduces LDL and total cholesterol levels, blood sugar, and insulin response. This increases the feeling of fullness, as well as the growth of good bacteria in the digestive tract.

In short, oats are very good for you, reduce your appetite, and can be consumed in different ways (so that you don’t get bored of them!)

Soybeans (Edamame)

Soybeans pack a big punch when it comes to health benefits. They are low in calories, rich in essential amino acids, and a great source of fibre.

They actually come in different forms, the two most popular being soy and edamame. In case you didn’t already know, edamame and soy aren’t necessarily the same. They are from the same plant, but earn their different names due to being harvested at different stages of maturity.

Edamame is raw soybeans, whereas soybeans are those that have lost their greenness, and take on a brown/grey colour instead.

Does this make a difference when it comes to nutrition? Yes. One serving of edamame contains around 300-400 calories and 33g of protein, whereas one serving of mature soybeans contains more like 700-800 calories and double the amount of protein.

Edamame is most popular in a personal trainer meal plan, clearly due to its low calorie count compared to its alternative. 33g of protein is still quite a lot after all, especially if you eat them alongside lean meat!

Edamame comes with its health benefits; it contains anti-inflammatory properties, which can be beneficial to those with arthritis or anyone suffering from inflammation.

It is rich in micronutrients, particularly folate, manganese, phosphorus, and vitamin K, which makes it a valuable healthy snack or side portion to your personal trainer meal plan!

Eggs

How could we put together a personal trainer meal plan and leave out eggs?

Besides being rich in protein (as you will already know), they also contain healthy fats and vitamins that boost your health and recovery after workouts. Plus, they’re cheap! Meaning you can go without protein shakes if you’re low on budget.

Mistakenly not named as one of the so-called superfoods, they’re packed with nutrients which are rare within the 21st century diet. One of these is Choline, which is often grouped with B Vitamins, a scarcely seen substance which aids the brain cell building and production.

They also contain Lutein and Zeaxathin, which is an antioxidant that counteracts the degeneration of our eyes; you won’t regret picking them for your personal trainer diet!

Up until recently, most nutritionists argued that eggs were high in harmful cholesterol that could lead to heart disease. In fact, most foods with high cholesterol content were painted in the same light. A large egg contains just over 200mg of cholesterol, and the recommended daily amount is 300mg… it’s easy to see how this was a cause for concern.

However, after years of research studies have recently shown that the cholesterol content in food doesn’t necessarily harm your blood cholesterol, and that it actually raises your HDL levels instead (good cholesterol).

So just avoid saturated fat when choosing personal trainer food, as this is the main culprit in high blood cholesterol and heart disease!

Good news: healthy people can have up to 3 eggs per day. That’s around 18g of protein, which makes up a good amount of your daily intake when building muscle or losing body fat.

Kale

Given its incredibly low-calorie content, kate is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your personal trainer diet.

As far as leafy greens go, it’s actually very versatile; it can be eaten alongside all three meals of the day, or as a snack!

Kale can help to lower cholesterol, which may reduce the risk of heart disease and cancer. It contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.

This acid is essential for all mammals, and used to prevent heart attacks. Studies have actually shown that consuming a high amount of alpha-linolenic acid over 6 years can reduce a heart attack risk by up to 59%... that’s definitely something worth knowing about!

A lot of people saute kale in a frying pan, and enjoy it this way. Why not add some garlic, a squirt of lemon juice or soy sauce and get your daily fill of leafy greens and their nutrients in just a few minutes?

Alternatively, you can even make kale crisps. These are a fantastic way to get into eating kale as they are very quick to make, and can be made with very different flavours (meaning you won’t find them boring after a while).

You can try them with salt and pepper, a sprinkle of parmesan and pine nuts, or seafood spices. They can even be made with chocolate! (eat in moderation to keep it as healthy as possible).

Kale smoothies are also a great option, as you get all the health benefits from the kale, but can mix it with lots of different fruits and flavours. Already making smoothies with grapes, pears, bananas, and orange juice? Add in some kale, and you’ll get even more of a health boost!

Benefits of Vitamins and Minerals

Vitamins

Vitamin A

Vitamin C

Vitamin K

Vitamin B1

Vitamin B2

Vitamin B3

Vitamin B5

Vitamin B6

Vitamin B9

(Macro) minerals

Sodium

Calcium

Magnesium

Phosphorus

Potassium

(Micro) minerals

Iron

Zinc

Copper

Personal Trainer Meal Plan Prices

You’ve got your shopping list ready for the personal trainer meal plan, but now you’re wondering which shop to head out to?

Don’t sweat! We’ve compared personal trainer meal plan prices including each food from our list, meaning that your personal trainer meal plan will be cost efficient AND easy to find.

Supermarkets

Tuna (Canned, Multipack)

Avocados (x2, Ripe)

Clementines (Pack)

Greek yoghurt

Red Meat (Lean Beef, 500g)

Watermelons (1, whole)

Almonds (Natural)

Oats (1kg)

Soybeans

Eggs (12 pack)

Kale

Holland & Barrett (Health food shop)

As you can see, the food items on your personal trainer meal plan are readily available at all of your local supermarkets. However, we’ve also included the personal trainer meal plan prices of items available at a popular health food chain.

Supplements are sometimes in place of the food itself, so if you don’t like some of the foods listed you can always try alternate ways of getting their nutrients, without having to eat them!

Before you go!

 

Become a Level 4 Nutritionist

Start a New Career as a Level 4 Certified Nutrition Advisor

Hopefully, after reading our tips for putting together your personal trainer meal plan, you’ve got a good base to start with! (as well as a good idea of personal trainer meal plan prices).

If you're keen to enhance your knowledge of nutrition and the role it plays in sport and exercise, OriGym offer a Level 4 Certificate in Nutrition available to study completely online!

OR, you can download our latest prospectus for more info. 

Written by George Aird

Fitness Professional & Marketer

George Aird is a content writer and marketer with specialist knowledge of health and fitness, online marketing, and start-up businesses. In his spare time, he is a keen climber, and a (reluctant) runner.