Meal Planning

Building a Performance Meal Plan

Show Notes:

If you've ever tried the daunting task of creating a meal plan for an entire week, you know the pain involved. In this episode Ken Roberts, MA, NDTR, CPT and his co-host, Jess Moura, MS, RD, CSSD build on the concepts of Performance Plates, by explaining how to build a week of meals based on the types and intensity of your training. 

One might ask, what is a light training session, what’s a moderate training session, and what is a heavy or hard training session. If you’re doing endurance training, swimming, cycling, running, triathlon, etc. than follow this guideline for labeling the intensity of your workouts:

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If your training session is resistance training, such as body weight exercises, lifting weights, or working power based movements then we would classify the workouts as strength and power, and then define the intensity of Light, Moderate, and Heavy or hard training as such:


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In the example below we color code the Hard training session and Hard Athlete Plate to be Orange, Moderate with Yellow, and easy with Green. One might also have a Hard Athlete’s Performance Plate on the Sunday prior to Monday morning’s hard strength session.

Our template below reflects a potentially multisport athlete in the off-season, but it could be adapted for any athlete of any sport. The concept is understanding what requires the various composition of your meals based on the timing of your workouts, and their duration and intensity.

Meal Plan Template

Meal Plan Template

Podcast music by Aaron Kusterer.

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