The Ultimate Guide to Meal Planning for Your Fitness Goals

Introduction

Whether your goal is fat loss, muscle gain, or improved athletic performance (like HYROX training), nutrition is 80% of the battle. You can train hard, but without the right meal plan, you’ll struggle to see results.

Meal planning isn’t just about eating “clean”—it’s about strategically fuelling your body for energy, recovery, and progress. In this guide by Malcolm Burberry at Burberry Fitness Bespoke Personal Training, you’ll learn:

✅ How to calculate your macros for your fitness goal

✅ The best foods for muscle growth, fat loss, and endurance

✅ How to meal prep efficiently (even with a busy schedule)

✅ Sample meal plans for different fitness goals

Let’s dive in!

Step 1: Determine Your Calorie & Macronutrient Needs

1. Calculate Your Maintenance Calories

Your Total Daily Energy Expenditure (TDEE) is how many calories you burn in a day. Use an online calculator (like https://tdeecalculator.net) or this simple formula:

- Men: (Body weight in lbs x 12-14)

- Women: (Body weight in lbs x 10-12)

Example:* A 180lb man who trains 4x/week would eat ~2,500 calories to maintain weight.

2. Adjust for Your Goal

- Fat Loss: Subtract 300-500 calories from maintenance.

- Muscle Gain: Add 200-300 calories (lean bulk).

- Endurance (HYROX/Athletics): Eat at maintenance or slightly above for energy.

3. Set Your Macros

- Protein:0.8-1.2g per pound of body weight (muscle repair).

- Fats:0.3-0.5g per pound** (hormone health).

- Carbs: Remaining calories (energy for workouts).

*Example (180lb man, muscle gain):*

- Protein: 180g (720 kcal)

- Fats: 70g (630 kcal)

- Carbs: 290g (1,160 kcal)

- Total: ~2,500 kcal

Step 2: Choose the Right Foods

Best Foods for Muscle Gain

- Protein: Chicken, turkey, lean beef, eggs, Greek yogurt, whey protein.

- Carbs: Oats, sweet potatoes, rice, quinoa, whole-grain bread.

- Fats: Avocado, nuts, olive oil, salmon.

Best Foods for Fat Loss

- High-volume, low-calorie Broccoli, spinach, zucchini, berries.

- Protein-rich: Lean meats, cottage cheese, tofu.

- Healthy fats: Almonds, chia seeds, olive oil (in moderation).

Best Foods for Endurance Athletes (HYROX)

- Complex carbs: Brown rice, oats, bananas (fuel for long efforts).

- Electrolytes: Coconut water, salted nuts (prevent cramps).

- Quick-digesting carbs: Dates, honey (intra-workout).

Step 3: Meal Prep Like a Pro

1. Pick a Prep Day

- Sundays or Wednesdays work best for most people.

- Batch cook proteins, carbs, and veggies.

2. Use the "Plate Method"

- ½ Plate: Veggies (spinach, broccoli, peppers).

- ¼ Plate: Protein (chicken, fish, tofu).

- ¼ Plate: Carbs (rice, quinoa, sweet potato).

- Add healthy fats (avocado, olive oil drizzle).

3. Store Meals Properly

- Glass containers keep food fresh longer.

- Freeze portions if prepping for >4 days.

4. Quick & Easy Meal Ideas

- Breakfast: Oats + protein powder + peanut butter.

- Lunch: Grilled chicken + quinoa + roasted veggies.

- Dinner: Salmon + sweet potato + asparagus.

- Snacks: Greek yogurt + berries, hard-boiled eggs.

Step 4: Sample Meal Plans

1. Muscle Gain (3,000 kcal)

- Breakfast 3 eggs + 2 slices whole-grain toast + avocado.

- Snack: Protein shake + banana + peanut butter.

- Lunch: 6oz chicken + 1 cup rice + mixed veggies.

- Post-Workout: Whey protein + oats.

- Dinner: 8oz steak + sweet potato + broccoli.

-Before Bed: Cottage cheese + almonds.

2. Fat Loss (1,800 kcal)

- Breakfast: Greek yogurt + chia seeds + blueberries.

- Snack: Protein bar + cucumber slices.

- Lunch Grilled turkey + quinoa + spinach.

- Dinner: Baked cod + roasted Brussels sprouts.

- Dessert: Dark chocolate (1 square).

3. HYROX Athlete (2,700 kcal)

- Pre-Workout: Oats + banana + almond butter.

- Post-Workout: Rice cakes + whey protein.

- Lunch: Salmon + brown rice + avocado.

- Snack: Trail mix (nuts + dried fruit).

- Dinner: Chicken stir-fry + noodles.

Step 5: Adjust & Track Progress

1. Monitor Your Weight & Performance

- Weigh yourself weekly (same time, same conditions).

- Take progress photos.

- Adjust calories +/- 100-200 if stalled.

2. Stay Flexible

- 80/20 Rule: Eat clean 80% of the time, enjoy treats 20%.

- If you miss a meal, don’t stress—just adjust later.

3. Supplements (Optional but Helpful)

- Whey protein (convenient post-workout).

- Creatine (strength/power).

- Omega-3s (recovery).

Final Thoughts

Meal planning doesn’t have to be complicated. By calculating your macros, prepping efficiently, and choosing the right foods, you’ll fuel your body for maximum performance and results.

Action Steps Today:

1. Calculate your TDEE.

2. Pick 3 meals to prep this week.

3. Grocery shop with a list (stick to it!).

Need a help with your fitness goals, contact Burberry Fitness today ! 💪🔥