[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-401413-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-401413-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","meal-plan-prep-guide-performance-nutrition-maintenance","Meal Plan Prep Guide - Performance Nutrition - Maintenance","","Performance Nutrition meal plan prep guide focused on consistent daily eating to maintain baseline caloric intake, retain lean muscle, and support faster recovery. Provides a maintenance meal plan grid with daily calorie targets around 2448, food-category serving ranges for vegetables, protein, carbohydrates, and fats, plus workout fuel timing. Includes 30-minute post–hard training recovery nutrition targets for carbohydrates and protein, smoothie and snack ideas, serving-size rules, and a Week 1&3 example breakfast plan with recipes and instructions.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/meal-plan-prep-guide-performance-nutrition-maintenance/401413/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/meal-plan-prep-guide-performance-nutrition-maintenance/401413.png","ImageObject",300,407,{"name":42,"@type":43},"Kyle","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",17,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What are the core nutrition goals in this meal plan?","Question",{"text":63,"@type":64},"The plan emphasizes consistent healthy eating patterns with 3 meals plus 1 snack and 1 post-dinner treat/snack, aiming to retain lean muscle and maintain baseline calories.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"What does the guide recommend for recovery within 30 minutes after hard training?",{"text":68,"@type":64},"It recommends a protein shake after hard sessions with 20–25 g high-quality protein and 45–60 g carbohydrates to rebuild muscle and replenish energy stores, along with antioxidants to help fight inflammation.",{"name":70,"@type":61,"acceptedAnswer":71},"How are serving sizes defined for carbohydrates, protein, fats, and vegetables?",{"text":72,"@type":64},"Carbs use a “cupped hand” serving rule, protein uses a “palm” rule, fats use a “thumb” rule, and vegetables use a “full hand” rule, with listed examples for each category.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},401413,1790600759,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":128,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":145,"preview_page_count":4},3985741905716,"https://ap-avatar.wpscdn.com/davatar_994ba38a5ba835b3df7d355c54d3ed8d","Meal Plan Prep Guide  \nFOR:  \nPerformance Nutrition  \nYour body is a machine. If you give it the fuel it needs, it will perform well for you. It will get stronger, faster, stay healthy, and recover more quickly. If you give it junk fuel that it cannot use well, it won’t perform to its optimal ability. It’s that simple.  \nToday’s Date: May 18 , 2023  \nHeight: ~5’2 Current Weight: 102-104 lbs  \nNutrition Goals:  \n● Focus on consistent healthy eating patterns (3 meals a day, plus 1 snack and 1 post-dinner treat/snack) to retain lean muscle mass and maintain weight at baseline caloric intake.  \n● Continue to include ample calories from fruits, veggies, and healthy carb, fat, and ample lean protein choices throughout the day to recover properly.  \n● Drink 1 gallon of water per day!!!  \nMEAL PLAN GRID: MAINTENANCE  \n\n| Total Daily Calories:\u003Cbr>2448 | MEAL |  |  |  |\n| --- | --- | --- | --- | --- |\n|  | Breakfast | Lunch | Dinner | TOTAL Snacks |\n| VEGETABLES | 0-1* | 1-2* | 1-2* | 1-2* |\n| PROTEIN | 1 | 1 | 1 | 1 |\n| CARBOHYDRATES\u003Cbr>(grains/potatoes/fruit) | 3 | 3 | 3 | 3 |\n| FATS | 2 | 2 | 2 | 2 |\n\n\n| Workout Fuel |\n| --- |\n| FOCUS: |\n| Pre-Workout |\n| 1* |\n| During Workout |\n| 0 |\n| Post-Workout |\n| 1-2* |\n\nNutrition Recommendations for Recovery within 30 Minutes after Hard Training Session  \n\n| Recommendation | CHO | Protein |\n| --- | --- | --- |\n| Nutrient Range | 0.75-1 g/kg body weight | 20-25 g Protein |\n| Individual Nutrient Needs | 45-60 g CHO | 20-25 g Protein |\n\nRecommendation: Drink a protein shake after every hard training session with 20-25 grams of high-quality protein to rebuild muscle tissue, 45-60 grams of carbohydrates to replenish energy stores, and antioxidants to fight inflammation.  \nSample Morning, Snack, or Post-Workout Smoothie (~300-600 calories):  \n● Blend 1 cup milk, 1 frozen banana or 1 cup frozen fruit, 20-25 grams Whey Isolate Protein Powder  \n● Optional: Add 1-2 T nut butter or 2 T PB2; 2 Tbsp. ground flax or chia seeds; 1/3 cup Keto Granola  \nMeal/Snack Schedule  \n|  | Goal: 2400-2600 calories |\n| --- | --- |\n| Plan | 3 meals + 2-3 snacks |\n| Meal Breakdown | Pre-Workout /Fuel:\u003Cbr>½ -1 banana OR 1 slice of toast OR stinger waffle, and/or Electrolytes before!\u003Cbr>Post-Workout Fuel:\u003Cbr>*Protein Shake or Protein Bar + Fruit within 30 minutes.\u003Cbr>8-10am: Breakfast\u003Cbr>*You can flip post-workout fuel & breakfast IF eating breakfast within 30 minutes of\u003Cbr>workout. |\n|  | 1pm: Lunch |\n|  | 3:30-4pm: PM Snack |\n|  | 630-8pm: Dinner\u003Cbr>+optional evening snack |\n\n*Evening Snacks Include: Dark chocolate + chopped pecans + Oikos yogurt w/ berries; protein shake; 3-4 cups air-popped popcorn, etc.  \nGuide to Serving Sizes  \n\n| Carbohydrates: fuel\u003Cbr>1 serving = 1 cupped hand 30 grams or 200 calories | Examples:\u003Cbr>● 2-3 small corn tortillas\u003Cbr>● 1-2 slices sprouted, whole grain, or Ezekiel bread\u003Cbr>● ½ whole grain bagel or 1 full whole grain burger bun | ● 1 cup cooked oatmeal (1/2 cup dry rolled oats, ¼ cup steel cut oats)\u003Cbr>● 1 cup or 1 medium white or sweet potatoes\u003Cbr>● 1 cup corn | ● 1 cup cooked lentils, beans, peas\u003Cbr>● 1 piece whole or 1 cup cut fruit\u003Cbr>● ¾ cup cooked rice, quinoa, pasta (1/4 cup dry) |\n| --- | --- | --- | --- |\n| Protein: build\u003Cbr>1 serving = 1 palm 21 grams or 3 oz. | Examples:\u003Cbr>● 3 oz wild caught fish (salmon, cod, tilapia, etc. )\u003Cbr>● 3 oz. lean beef, pork, or chicken | ● 3 oz. nitrate free sliced turkey\u003Cbr>● 1 cup plain Greek yogurt\u003Cbr>● 3 oz. burger\u003Cbr>● 3 eggs\u003Cbr>● 1 cup low fat cottage cheese | ● 1 cup cooked beans or lentils\u003Cbr>● 1 cup tofu or tempeh\u003Cbr>● 1 serving NSF for sport protein powder (i.e. Optimum Nutrition) |\n| Fat: protect\u003Cbr>1 serving = 1 thumb\u003Cbr>11 grams or 100 calories | Examples:\u003Cbr>● 10-15 nuts\u003Cbr>● 4 dice size pieces of cheese\u003Cbr>● 2 Tbsp. seeds\u003Cbr>● 1 Tbsp. grass-fed butter | ● 1 Tbsp. nut butter\u003Cbr>● 2 Tbsp. salad dressing ● 3 tbsp. hummus\u003Cbr>● ½ small avocado | ● 1 Tbsp. olive, avocado, or sunflower oil |\n| Vegetables: protect 1 serving = 1 full hand | E","cbCaipkOek6ZnVCJ","https://ap.wps.com/l/cbCaipkOek6ZnVCJ","pdf",314437,"English","# Nutrition Goals\n## Meal Plan Grid: Maintenance\n## Workout Fuel Timing\n## 30-Minute Recovery Recommendations\n## Smoothie and Snack Examples\n## Meal/Snack Schedule (2400-2600 calories)\n## Guide to Serving Sizes\n# THE MEAL PLAN: Weeks 1&3\n## Breakfast Recipes and Instructions","[{\"question\":\"What are the core nutrition goals in this meal plan?\",\"answer\":\"The plan emphasizes consistent healthy eating patterns with 3 meals plus 1 snack and 1 post-dinner treat/snack, aiming to retain lean muscle and maintain baseline calories.\"},{\"question\":\"What does the guide recommend for recovery within 30 minutes after hard training?\",\"answer\":\"It recommends a protein shake after hard sessions with 20–25 g high-quality protein and 45–60 g carbohydrates to rebuild muscle and replenish energy stores, along with antioxidants to help fight inflammation.\"},{\"question\":\"How are serving sizes defined for carbohydrates, protein, fats, and vegetables?\",\"answer\":\"Carbs use a “cupped hand” serving rule, protein uses a “palm” rule, fats use a “thumb” rule, and vegetables use a “full hand” rule, with listed examples for each category.\"}]","Meal Plan Prep Guide - Performance Nutrition - Maintenance | PDF",1790519785,48]