How to Make Weekly Meal Plans for Fitness: Light & Delicious Recipes


If you're trying to create healthier eating habits, with so many different fitness and diet plans available, it can be overwhelming.

Although many female fitness plans promise instant results, when it comes to making long-lasting changes, you need to clearly define your goals and find a diet plan that works for you.

One of the first steps to maintaining a healthy eating lifestyle is to plan your meals through the week. It helps you to keep track of how much you're eating, reduces the stress of cooking last minute, saves money, and keeps you away from unhealthy options.

If you're not quite sure how to make weekly meal plans for fitness, this article will take you through all the dos and don'ts. We're also bringing light and delicious recipes that will help you to get started.

Keep it simple

Keep it simple

If meal planning is not something you've done so far, you want to avoid spending hours in the kitchen with a cookbook. Start with easy meals that don't take a lot of your time. This will help you to stay motivated and it won't feel like a big change compared to your usual eating habits.

Start with your favorite go-to fitness meals and toss in something new every once in a while.

Start with what you know

Start with what you know

Once you get more comfortable and discover the types of healthy foods you like, you can move on to new recipes. If you're a newbie when it comes to meal prep, the best thing you can do is to start with recipes you're familiar with. Picking up a new habit is not easy, so you want to avoid feeling overwhelmed by complex recipes.

Make a meal plan before going to the grocery

Make a meal plan before going to the grocery

Having a weekly meal plan ready before going to the grocery store will help you avoid overbuying. In this way, you won't spend your money on random items that will end up in the trash can. Think about your schedule for the upcoming week and adjust your fitness meal plan accordingly.

Focus on seasonal fruits and veggies

In order to get the full nutritional benefits from your prepared fitness meals, it's important to eat seasonal foods as much as possible. Foods that are grown outside their natural season are usually treated with chemicals and pesticides. Try to focus on the ingredients and foods that are in season as much as possible. This will allow you to enjoy the foods that are at their peak freshness and flavor. 


Here are a few easy-to-make, light recipes that won't take a lot of your time but are fresh and delicious! They are a great option if you're just starting to build a habit of creating weekly meal plans.

Chia Seed Pudding With Almond Milk

Breakfast: Chia Seed Pudding With Almond Milk

Prep time: 5 minutes

Type: Gluten-free, vegan


chia seeds

almond milk

fresh fruits (optional)

This is a simple recipe for a healthy vegan breakfast. Mix the almond milk and chia seeds before going to the bed and put them in your fridge. That's it! You can add your favorite fresh foods in the morning to add a bit of refreshing flavor to the meal. It's a delicious light breakfast option you can enjoy before your morning workout.


Chicken with sausage peppers

Lunch: Chicken with sausage peppers

Prep time: 15 Minutes

Cook: 1 hour

Type: Keto


1 tbsp extra virgin olive oil

8 skin-on chicken thighs

1 tsp chili flakes

8 garlic cloves (grated)

2 tbsp sherry vinegar

4 rosemary sprig

125 ml chicken stock

400 g of spicy sausages

3 roasted red peppers from a jar

2 red sliced onions

400 g cherry tomatoes


Step #1

Heat half of the oil, quickly brown the chicken on both sides, and then remove them from the pan. Do the same thing with the sausages and cut them on the diagonal into four pieces. Drain the peppers off their brine and then cut them into strips.

Step #2

Add the tomatoes and onions to the dish with the garlic, chili, seasoning, vinegar, rosemary, and sausages. Heat the stock and add it to the rest of the ingredients. Mix everything together and make sure the chicken is on top. Bake it in the oven for 30 minutes (200 C).

Step #3

After 30 minutes, add the peppers and cook the meal for another 10 minutes. Serve the meal with rice or little potatoes.


Greek Salad

Dinner: Greek Salad

Prep time: 25 minutes

Type: Vegetarian


4 vine tomatoes

1 peeled and sliced cucumber

1 red onion (sliced)

15 olives

1 tsp oregano (dried)


Don't give up

Don't give up

There will be weeks when you won't feel like it. And that's okay. Don't beat yourself up about it. When trying to make any long-lasting change in life, it's important to get right back on track even if you mess up. Make a plan,find a routine that works for your life, and stick to it. It will be worth it!


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