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…

1. Start by focusing on whole, unprocessed foods.
2. Incorporate high-carbohydrate foods such as brown rice, whole grain pasta, and sweet potatoes.
3. 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.
4. 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!

• Original Mix-n-Match meal guide
• 5 Recipes, 10 healthy meals

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Here are the 5 foods (recipes) I prepped in under 1 hour:

Note: scroll to the bottom for individual recipes

1. Smoky pepper roasted potatoes
2. Farro
3. Veggies (zucchini, yellow squash, red onion, bell peppers)
4. Herb chicken
5. 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!

The post Mix & Match High Energy Meal Plan appeared first on Fit Men Cook.

If you prepare the chopped spinach, turkey, and cheese ahead of time, all you will need to do is mix it into the breakfast egg muffin batter mix right before you pour it all into the muffin cups. Make sure you grease muffin tins in order to make them easy to remove from the cups. You can add other ingredients like red bell pepper or cracked black pepper in order to give it a bit of spice.

While this isn’t low carb, instead of using flour or cornmeal, it uses healthy oat flour which is healthier for you. These muffins freeze well so you can make batches of it at a time, allow them to cool and place into ziploc bags, and store in your freezer until you need them. Pop them in the oven or the microwave to reheat for an easy and healthy breakfast. I know you’re busy which is why I created this egg muffin recipe in order to make your life healthier and easier. After all, keeping with your weight loss or fitness goals while having easy and tasty meals is important to me.

If you enjoyed this low carb breakfast egg muffin recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. Be happy and healthy!

The post Oat, Turkey & Cheese Breakfast Muffins appeared first on Fit Men Cook.