This is how your plans will look like every week if you buy this program:

Your first week of Fuel Athletics starts now. This plan is designed for athletes training 5-6 days/week who need to perform, recover, and stay lean.

Targets: ~2,200 cal | 180g protein | 90g carbs | 95g fat

(Adjust portions up/down based on your bodyweight — this is built for a ~175lb athlete)

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Day 1-3: Training Days

Meal 1 — Morning Fuel (7:00 AM)

• 4 whole eggs scrambled with spinach & mushrooms

• 2 turkey sausage links

• 1/2 avocado

Macros: 42g P / 6g C / 38g F — 530 cal

Meal 2 — Pre-Training (11:30 AM)

• 8oz grilled chicken breast

• 1 cup roasted broccoli with olive oil

• 1/2 cup brown rice

Macros: 52g P / 28g C / 8g F — 395 cal

Meal 3 — Post-Training (3:30 PM)

• 8oz 93% lean ground turkey, seasoned with cumin & paprika

• Large mixed green salad with cucumber, cherry tomatoes, feta

• 2 tbsp olive oil + lemon dressing

Macros: 48g P / 12g C / 22g F — 435 cal

Meal 4 — Evening (7:30 PM)

• 6oz baked salmon fillet with lemon & dill

• 1 cup steamed asparagus

• 2 tbsp butter

Macros: 38g P / 8g C / 28g F — 435 cal

Snack (anytime)

• 1 cup full-fat Greek yogurt + 10 almonds

Macros: 22g P / 10g C / 12g F — 235 cal

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Day 4-5: Recovery / Light Days

Meal 1 — Morning (8:00 AM)

• 3-egg omelet with bell peppers, onions & cheddar

• 2 slices turkey bacon

Macros: 35g P / 5g C / 28g F — 410 cal

Meal 2 — Lunch (12:30 PM)

• Tuna salad (2 cans tuna, 1 tbsp mayo, celery, mustard) over mixed greens

• 1/4 avocado

Macros: 55g P / 6g C / 18g F — 405 cal

Meal 3 — Dinner (6:30 PM)

• 8oz NY strip steak, grilled

• Side of sautéed zucchini & garlic in olive oil

Macros: 50g P / 6g C / 30g F — 495 cal

Snack

• Protein shake (1 scoop whey) + 2 tbsp peanut butter

Macros: 35g P / 8g C / 16g F — 315 cal

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Day 6-7: Weekend Prep Day + Rest

Same structure as recovery days. Use Sunday to batch cook:

🛒 Weekly Grocery List

Proteins:

• 3 lbs chicken breast

• 2 lbs 93% lean ground turkey

• 1 lb salmon fillets

• 1 dozen eggs

• 1 lb NY strip steak

• 4 cans tuna

• Turkey sausage (1 pack)

• Turkey bacon (1 pack)

• 1 tub whey protein

Vegetables:

• Spinach (1 bag)

• Broccoli (2 heads)

• Asparagus (1 bunch)

• Zucchini (3)

• Mixed greens (2 containers)

• Bell peppers (3)

• Mushrooms (8oz)

• Cherry tomatoes (1 pint)

• Cucumber (2)

• Celery (1 bunch)

• Onion (1)

• Garlic (1 head)

Fats & Dairy:

• Avocados (3)

• Olive oil

• Butter

• Full-fat Greek yogurt (32oz)

• Feta cheese

• Cheddar cheese

• Almonds

• Peanut butter

• Mayo & mustard

Carbs (minimal):

• Brown rice (small bag)

• Lemons (3)

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💡 Pro Tips This Week

1. Prep proteins in bulk on Sunday. Grill all your chicken and cook ground turkey for the week. Saves 30+ min daily.

2. Don't skip the post-training meal. Get 40-50g protein within 60 min of finishing. This isn't optional.

3. Season your food. Bland chicken is why people quit. Use cumin, paprika, garlic powder, Italian seasoning, hot sauce — zero carbs, zero calories.

4. Hydration matters. On low carb, you flush more water. Aim for 1 gallon/day minimum. Add electrolytes if you're training hard.

Drop a message in the Athletes Lounge when you finish your first day. Let's hold each other accountable. 💪

Most college athletes think they're eating enough protein. They're not even close.

Here's the reality: if you're training 5-6x per week and competing at any level, you need 1.6-2.2g of protein per kg of bodyweight. For a 180lb athlete, that's roughly 130-180g of protein daily.

The problem isn't knowing this — it's actually hitting it consistently while keeping carbs in check for body composition.

3 things I see athletes mess up:

1. Relying on protein shakes to close the gap. Whole food sources (chicken, eggs, fish, Greek yogurt) are more satiating and have better amino acid profiles for recovery. Shakes should supplement, not replace meals.

1. Eating the same 3 meals on repeat. You burn out in 2 weeks and end up at the dining hall eating pasta. Variety is the real secret to consistency.

1. Ignoring meal timing around training. A high-protein meal 2-3 hours pre-training and within 1 hour post-training makes a measurable difference in recovery and performance.

I build weekly meal plans specifically for competitive athletes — high protein, low carb, designed for people who actually train hard and need real food to perform.

If this resonates, check out Fuel Athletics.

Welcome to Fuel Athletics — glad you're here.

Here's what to expect:

📋 Weekly Meal Plans — Every Monday, a new high-protein, low-carb meal plan drops right here in the content feed. Each plan includes full macros, grocery lists, and prep instructions.

💬 Athletes Lounge — Jump into the community chat to connect with other athletes, share progress, ask questions, and swap recipes.

🎯 How to get started:

1. Check the latest meal plan in the Weekly Meal Plans feed

2. Grab the grocery list and prep on Sunday

3. Drop into the Athletes Lounge chat and introduce yourself

If you have dietary restrictions or allergies, message me and I'll help you adapt the plans.

Let's get to work.