Here’s Exactly What to Eat to Achieve Any Fitness Goal

Make sure your food isn't hindering your progress.

Any good diet should include three things: carbohydrates (to fuel exercise), protein (to repair muscles), and fat (to keep you satiated). How you distribute those grams makes all the difference. Calories below based on a 150-pound, 5'4" woman, age 28.

20-35 percent fat
50-55 percent or more from carbs
15-20 percent protein
Total daily cals: 2,500 (training 1 to 1.5 hours per day)

HERE'S HOW THAT LOOKS IN A DAY'S WORTH OF MEALS:

Breakfast

• Overnight oatmeal with 1/2 cup rolled oats, 1 cup unsweetened almond milk, 1/4 cup chopped walnuts, 1 cup blueberries, and 2 Tbsp maple syrup 
• Latte with 8 oz coffee and 1/2 cup 2% milk 

Mid-Morning Snack

• 1 apple
• 1 Strong and Kind Honey BBQ KIND bar

Lunch

• Hummus wrap with 1/4 cup roasted red pepper hummus, 1 cup arugula, 1/4 cup sliced tomatoes, 1/4 cup sliced cucumbers, 1/4 cup sliced green peppers, 1/4 cup sprouts, and 1 slice of Swiss cheese
• 1 cup low-fat vanilla yogurt with 1/4 cup dried craisins and 2 Tbsp chocolate chips  

Mid-Afternoon Snack
Green smoothie with 1 cup unsweetened almond milk, 1 Tbsp ground flax seed, 1 banana, and 2 cups spinach 

Dinner
Stir-fry with 1 cup cooked brown rice, 5 oz chicken, 1 cup broccoli, 1 cup chopped bell peppers, 1/4 cup water chestnuts, and 2 Tbsp teriyaki sauce

Total Calories: 2,474 (30 percent fat, 53 percent carbohydrates, 18 percent protein)
Total Fat: 84 grams
Total Carbohydrates: 333 grams
Total Fiber: 41 grams
Total Protein: 112 grams

20 percent protein
45-50 percent carbs
25-30 percent fat
Total daily cals: 2,100 (training 1 hour per day)

HERE'S HOW THAT LOOKS IN A DAY'S WORTH OF MEALS:

Breakfast

• Spinach and mushroom scramble with 1 egg, 2 egg whites, 1 cup spinach, 1/2 cup mushrooms, and 2 Tbsp grated Swiss cheese
• 1 whole-wheat English muffin

Mid-Morning Snack

• 1 oz almonds
• 1 peach

Lunch
Black bean burrito bowl with 2 cups shredded lettuce, 1/2 cup cooked brown rice, 1/2 cup cooked black beans, 3 oz shredded chicken, 1/4 cup salsa, and 1/4 avocado (sliced)

Mid-Afternoon Snack
2 Tbsp hummus with 1 cup sliced cucumbers

Dinner

• 1 whole-wheat thin sandwich bun with 1/4 pound lean ground beef burger patty (90% lean), 2 slices of tomato, and 2 pieces of lettuce
• 1 cup butternut squash (sliced into fry shapes and tossed with salt, pepper, 1 tsp oil, and a pinch of chili powder), roasted at 400°F until crispy and golden, about 40 minutes
• 1 cup shredded kale tossed with 1 tsp olive oil and 1 Tbsp parmesan cheese (season to taste with salt and pepper)

Dessert
1/2 cup frozen mango, thawed, with 1/2 cup nonfat Greek yogurt 

Total Calories: 2,110 (30 percent fat, 46 percent carbohydrates, 25 percent protein)
Total Fat: 72 grams
Total Carbohydrates: 241 grams
Total Fiber: 43 grams
Total Protein: 134 grams

20 percent protein
25 percent fat
55 percent carbs
Total daily cals: 1,400 (to drop 1 to 1.5 pounds per week)

Breakfast

• 1/2 whole wheat English muffin (toasted) with 1 cup spinach leaves (steamed), 1 poached egg, 1 slice of tomato, 1 slice of avocado, and salt/pepper/a pinch of red pepper flakes
• 1 pear 

Mid-Morning Snack

• 1 apple
• 1 Tbsp caramel sauce 

Lunch
3 cups spinach leaves with 3 oz salmon (like the pouch kind or leftover from dinner the night before), 1/2 cup trimmed green beans, 2 Tbsp sweet onions (sliced paper thin), 1 hard-boiled egg (sliced), and 2 Tbsp low-fat honey dijon vinaigrette 

Mid-Afternoon Snack

• 1 piece string cheese
• 1/2 cup mango chunks (thawed from frozen or fresh) 

Dinner

• 4 oz shredded chicken with 2 Tbsp low-fat Caesar dressing, 1 cup butterleaf lettuce (torn), and 1/2 cup cherry tomatoes (sliced) in 1  whole-wheat tortilla 
• 1 cup tomato soup 

Dessert
1/2 cup frozen yogurt 

Total Calories: 1,399 (23 percent fat, 56 percent carbohydrates, 22 percent protein)
Total Fat: 36.9 grams
Total Carbohydrates: 199.4 grams
Total Fiber: 27.4 grams
Total Protein: 80.7 grams