Mix & Match High Energy Meal Plan
Back at it with another amazing mix and match meal plan, but with a slight twist – this meal plan is all about efficient energy which means slightly higher calories and macronutrient dense. So whether you’re tackling a new fitness goal and need the extra energy, or you’re trying to gain some weight while minimizing fat for that Georgia peach you’re carrying around, this meal plan accomplishes a wide range of goals.
A balanced high energy meal plan can make all the difference in your fitness journey. These plans are designed to maximize energy output, enhance performance, and when possible, aid weight gain.
I’ve learned first hand that endurance sports, such as marathons, triathlons, or long-distance cycling, demand a high level of energy expenditure. Our bodies requires a considerable amount of fuel to sustain prolonged periods of intense physical activity. And with workouts lasting up to 2 hours, a high energy meal plan that is rich in complex carbohydrates, quality proteins, and healthy fats, is critical for endurance sports!
These high energy meal plans serve as the powerhouse for the body, ensuring athletes can maintain peak performance throughout their sporting events. Carbohydrates, like whole grains, are processed into glucose, providing immediate energy. And protein sources, such as lean meat, help repair muscle and promote growth! Also, healthy fats from foods like avocados and nuts are an excellent energy reserve for when carbohydrate stores run low.
On the other hand, for individuals having difficulty gaining weight, a high energy meal plan is a promising solution! You may still need to throw in a treat meal every now and then since healthy food is a bit more efficient as energy; but overall it can help create the calorie surplus necessary for weight gain.
High energy foods are typically more calorie-dense, meaning they provide a larger number of calories in a smaller volume, making it easier to consume the necessary quantity without feeling overly full.
So, in case you’re thinking, “how can you create a high energy meal plan that is BOTH delicious and nutritious?” My advice is…
- Start by focusing on whole, unprocessed foods.
- Incorporate high-carbohydrate foods such as brown rice, whole grain pasta, and sweet potatoes.
- Don’t discount the protein! Load up on lean proteins like chicken, fish (salmon), or tofu, alongside healthy fat sources like avocados, nuts, and seeds.
- Consider frequent, smaller meals. Instead of three large meals, try five to six smaller meals throughout the day. This approach can make consuming a higher amount of calories more manageable while also ensuring your body has a steady fuel supply!
Remember, though, while a high energy meal plan is an important factor, it’s not the only one. Complementing it with regular physical activity, adequate hydration, and sufficient rest are equally vital to achieving your wellness goals.
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For more information about mix and match meal prep and how to get started, check out my how-to guide!
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Here’s how this works:
prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.
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Want more mix-n-match inspiration? Check these out!
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Here are the 5 foods (recipes) I prepped in under 1 hour:
Note: scroll to the bottom for individual recipes
- Smoky pepper roasted potatoes
- Farro
- Veggies (zucchini, yellow squash, red onion, bell peppers)
- Herb chicken
- Savory ground turkey
Couple of quick notes:
- Remember to add common items from your pantry, fridge and freezer to easily give these meals a flavor makeover mid-week!
- Need more calories? Consider adding avocado, nuts and seeds to meals, and/or even a lean whey or plant-based protein shake in between meals.
- Sauces are your friend – just don’t be too heavy-handed with them and drown out all the flavor you whipped up! I also like using fresh salsas, low sodium soy sauce and even yogurt-based dressings – they can add a LOT of flavor to meals!
MEAL COMBO 1
Egg, Potato & Veggie Bowl
Ingredients
- roasted veggies
- roasted potatoes
- fried egg (add more for your dietary needs)
- feta crumble (optional)
- optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake
MEAL COMBO 2
Italian Chicken, Orzo, Veggie Bowl
Ingredients
- grilled chicken
- roasted veggies
- orzo
- 2 tablespoons favorite Italian dressing
- Garnish
- parsley
- optional energy booster
- pepitas
Preparation
In a mixing bowl combine all of the ingredients. Top with pepitas for a protein and calorie boost if desired.
Enjoy!
MEAL COMBO 3
Egg, Orzo & Roasted Veggies
Ingredients
- orzo
- roasted veggies
- fried egg (add more for your dietary needs)
- chili oil (optional)
- optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake
MEAL COMBO 4
Orzo, Turkey & Veggie Mix
Ingredients
- orzo
- roasted veggies
- savory turkey
- 1 tablespoon Italian seasoning
- feta
- 1 tablespoon of olive oil
- optional energy boosters:
- avocado, walnuts, protein shake
Preparation
Add all ingredients to a bowl and toss together!
Enjoy!
MEAL COMBO 5
Tex Mex Energy Bowl
Ingredients
- grilled chicken
- 1/3 – 1/2 cup black beans
- orzo
- roasted potatoes
- 2 – 3 tablespoons enchilada sauce
- 2 tablespoons Mexican cheese mix per serving
- Garnish: cilantro
Preparation
Add all ingredients to a bowl and mix together! Top with cheese and finish with cilantro.
Enjoy!
MEAL COMBO 6
Turkey, Tatas & Veggie Bowl
Ingredients
- savory turkey
- roasted potatoes
- roasted veggies
- optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake
Enjoy!
MEAL COMBO 7
Chicken, Veggie & Tatas Bowl
Ingredients
- grilled chicken
- 1 – 2 tablespoons favorite hot sauce or BBQ sauce
- roasted potatoes
- roasted veggies
- feta
- optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake
Preparation
Add grilled chicken to a bowl and toss in hot sauce or BBQ sauce. Add to your meal container along with potatoes and veggies.
Enjoy!
MEAL COMBO 8
Plant Strong Orzo, Veggies & Potato
Ingredients
- orzo
- roasted potatoes
- roasted veggies
- pepitas
- optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake
Enjoy!
MEAL COMBO 9
Chicken & Creamy Orzo
Ingredients
- Creamy pasta
- orzo
- 2 tablespoons – 6 tablespoons 2% Greek yogurt (add 2 tablespoons for every 1/2 cup serving of orzo)
- 1 tablespoon olive oil
- parsley (or herb of choice)
- juice from 1/2 lemon
- sea salt & pepper to taste
- grilled chicken
- roasted veggies
- feta
Preparation
Mix orzo, yogurt, oil, parsley and lemon together in a mixing bowl. Season to taste with sea salt & pepper. Enjoy with grilled chicken and veggies.
Enjoy!
MEAL COMBO 10
Turkey & Egg Scramble with Tatas
Ingredients
- turkey
- 1 – 2 eggs
- reduced fat shredded cheese
- roasted potatoes
- sea salt & pepper to taste
- garnish: cilantro or parsley
- optional energy boosters:
- avocado, serving of olive oil, walnuts, protein shake
Preparation
Set a nonstick skillet on medium high heat and once hot, add cooked turkey and eggs and scramble together. When the eggs are almost finished cooking, about 30 seconds, sprinkle in the cheese and mix together.
Enjoy!
Orzo
Ingredients
- 2 cups uncooked whole-grain orzo
- sea salt for water for boiling
Steps
Step 1
Bring a pot of salted water to a boil. Add orzo and cook until al dente, about 5 minutes. Drain, rinse with cold water and set aside.
Oven Roasted Crispy Potatoes
Ingredients
- 2lb fingerling potatoes, quartered
- 2 tablespoons olive oil
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 1/2 tablespoons smoked paprika
- generous pinch of sea salt & cracked pepper
Steps
Step 1
Set oven to 420F / 216C.
Prep the potatoes by quartering them.
Step 2
Add potatoes to a large baking tray with NO parchment paper or foil. Add the oil and seasonings and toss together.
Then spread out the potatoes on the baking tray, ensuring that sliced sides of the potatoes are touching the bottom of the sheet pan.
Step 3
Roast for 15 – 20 minutes, or until the outside is crispy and inside is soft & creamy.
Easy Roasted Veggies
Ingredients
- 2 large zucchini
- 2 large squash
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 large orange bell pepper
- 1 large red onion
- 3 tablespoons olive oil
- generous pinch of sea salt & pepper
Steps
Step 1
Set oven to 420F / 216C.
Prep the veggies by chopping them into pieces and add them to large baking tray. Add the oil and seasonings and gently toss together, ensuring every veggie is covered.
Step 2
Arrange the veggies on the baking tray and give them as much space as possible. This is important as veggies will create a lot of steam and water under heat resulting in soggy, not crisp-tender, veggies. Depending on how large your oven or sheet pan is, you may have to prep the veggies in batches.
Step 3
Roast for 15 – 20 minutes, or until the outside edges are seared, the veggies are a vibrant color and still crisp, yet tender.
Herb Grilled Chicken Bites
Ingredients
- 2lb chicken breasts, cut into 1-inch pieces
- 1 1/2 tablespoons olive oil
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 tablespoon oregano
- 1 teaspoon oregano powder, optional
- sea salt & pepper to taste
Steps
Step 1
Prep the chicken breasts by slicing into small pieces then add them to a mixing bowl.
Step 2
Season the chicken with oil and seasonings and let the chicken marinate and rest at room temperature for 20 minutes.
Step 3
Set a large pan on medium high heat, and once hot, spray with oil. Add about a 1/3 of the chicken pieces, then toss and cook until the chicken has cooked through and the outside is seared, about 8 – 10 minutes. Remove and repeat with remaining chicken.
Once finished set aside.
Savory ground turkey
Ingredients
- 2 lb 93% lean ground turkey
- 1 tablespoon garlic powder
- 2 teaspoons cumin powder
- sea salt & pepper to taste
Steps
Step 1
Set a large skillet on medium high heat. Once hot spray with oil then add about 1/2 of the turkey. Chop it up and season with half of the seasoning while it cooks.
Repeat with remaining turkey, then set aside.
ABOUT THE AUTHOR
Community
This recipe was created by members of the Fit Men Cook global community. Enjoy!
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