Meal Planning for Muscle Building: How to Get Started, Even With Little Time

Fuel your muscles with this step-by-step meal plan!

Let’s ditch the overwhelm.

You pour your heart and sweat into every single training session, pushing past the limits you thought were unbreakable.

But what about fuel? Are you sabotaging your efforts by not prioritizing nourishing meals?

Stop selling yourself short by just grabbing a fast-food or vending machine meal. It’s time to savvy up your fueling game.

Over my 14-year career as a sports dietitian, I’ve helped hundreds of female athletes transform their relationship with food, and meal planning is the critical missing link.

Let’s ditch the overwhelm and step into a world of nourished sports performance.

Be sure to check out the support resources below as well!

Video Chapters:

• 1:47 – The first thing you need to do – taking stock of what foods you have on hand and categorize them (carbs, protein, fats, fruits & veggies).
• 4:11 – Picking a food item from each category to create a meal. Watch for my example.
• 5:19 – Working with your calendar to create a meal plan for the week.
• 6:24 – Batch cooking to create quick and easy leftovers for a couple of meals.
• 7:23 – Tracking which recipes you like for easy reference later.
• 8:13 – Grocery list hacks: watch for my examples of using tech or other methods, such as a whiteboard.
• 9:55 – Recap of steps to get started with meal planning.

Supporting Resources:

Struggling with Meal Prep Ideas? 3 High-Protein Recipes to Get You Started

My Favorite Meal Planning Apps for 2025

Join the Female Sports Nutrition Facebook group

Need help setting up a solid nutrition plan to support your performance and goals?

Contact me to schedule a free 30-minute consultation so we can discuss your particular situation and goals.

Want more nutrition tips geared toward female athletes? Tune in to my podcast:

Female Sports Nutrition

Join

The Sustainable Sports Nutrition Academy – get started for just $1!

Want to boost your performance? Download my FREE Cheatbook and learn:

* The BEST way to fuel your EARLY morning and ANYTIME workouts!

* My easy-to-make DELICIOUS pre-workout ENERGY GO-TO snack – perfect before a run or bike ride!

* How to SWAP the POWERADES for a quick at-home energy drink – ready in less than 5 mins (shocker, it’s NOT a protein smoothie)!

Download it here: Fuel Your Workout Cheatbook

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