Sample Meal Plan for Evening Trainers

By Deena Hamza

Last week I detailed an eating plan for the average male who moderately trains 3 times per week and is looking to maintain or lose excess weight. Today I am detailing an eating plan for an average male who weight trains 3 times per week in the evening paired with low-moderate cardio 3 -4 times per week.

Please note that all individuals differ based on weight, fat to lean mass ratios, perceived workout intensity and body type. Before following this or any eating plan, check with a health professional who can assess your individual needs and potential risks.

½ cup oatmeal
1 cup 1% milk
3 eggs (2 yolks removed)
1 cup strawberries

1 cup 1% cottage cheese
5 whole wheat crackers
1 cup pineapple

1.5 cups Veggie Stir Fry (broccoli, carrots, bok choy,
cauliflower, etc.)
½ cup brown rice
½ cup beef strip loin
1 banana

4 celery stalks
2 tbsp. smooth peanut butter

2 slices whole wheat bread
1 grilled chicken breast
1 slice mozzarella cheese
1 tsp. mustard
2 tomato slices
5 pieces butter head lettuce
1 cup grapes

You’ll note that individuals who train intensely in the evenings require whole grains in meal 5 and are better able to utilize carbohydrates for energy and recovery more so than an individual who is more active earlier on in the day.

Hope this helps! ~Deena


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