My name is Sabir Chaus and I have been working in the fitness industry for the past five years. Through my experience, I have gained a wealth of knowledge about fitness and its importance in our lives. I strongly believe that if you are not already involved in fitness, now is the time to start. It may be challenging at first, but with determination and perseverance, you can achieve your fitness goals.
There are three key components to the fitness life cycle: exercise, nutrition, and recovery. Unfortunately, many people who go to the gym fail to incorporate all three of these aspects into their fitness routine. It is crucial to understand that all three elements are equally important and necessary to achieve your desired results. Neglecting any one of these components can lead to frustration and ultimately, quitting.
To emphasize the importance of each aspect, I have divided them into percentages. Your meal plan is the most critical component, accounting for 70% of your overall success. It is essential to choose foods that are both healthy and meet the nutritional requirements of your body. Without a good meal plan, you will not see the results you desire. The remaining 30% of your success is attributed to your exercise routine and recovery period.
It is also important to note that the ideal meal plan varies based on your body type, whether you are male or female. To make things easier, I have developed a budget-friendly meal plan that includes a shopping list, which I am offering for free. This meal plan will help you make healthier choices and simplify your life.
Overall, my message is clear: If you want to achieve your fitness goals, you must incorporate all three components of the fitness life cycle into your routine. Focus on your meal plan, and make sure it meets your nutritional requirements. With the right mindset and a bit of hard work, you can succeed in your fitness journey.
Budget Friendly free 7 day Meal plan of 2000 calories with shopping list:
Here’s a 7 day budget-friendly, 2000 calories meal plan with a shopping list:
Day 1
– Breakfast: Oatmeal with banana and almond butter
– Snack: Greek yogurt with mixed berries
– Lunch: Grilled chicken breast with mixed greens, cucumber, and avocado salad with homemade dressing
– Snack: Apple with peanut butter
– Dinner: Baked salmon with roasted broccoli and quinoa
Day 2
– Breakfast: Scrambled eggs with mixed vegetables (spinach, bell peppers, and onions) and whole wheat toast
– Snack: Carrot sticks with hummus
– Lunch: Tuna salad with mixed greens and whole grain crackers
– Snack: Fresh fruit salad
– Dinner: Turkey chili with mixed vegetables (zucchini and bell peppers) and brown rice
Day 3
– Breakfast: Greek yogurt with chopped nuts and honey
– Snack: Rice cakes with almond butter and banana slices
– Lunch: Grilled chicken breast with sweet potato and roasted asparagus
– Snack: Raw veggies with tzatziki sauce
– Dinner: Baked pork chops with roasted Brussels sprouts and mashed sweet potatoes
Day 4
– Breakfast: Avocado toast with a fried egg on top
– Snack: Fresh fruit with cottage cheese
– Lunch: Quinoa salad with mixed vegetables (tomatoes, cucumbers, and bell peppers) and feta cheese
– Snack: Hard boiled egg
– Dinner: Baked chicken with mixed vegetables (broccoli, cauliflower, and carrots) and brown rice
Day 5
– Breakfast: Smoothie with spinach, banana, almond milk and protein powder
– Snack: Celery sticks with peanut butter
– Lunch: Grilled shrimp with mixed greens, cherry tomatoes, and homemade dressing
– Snack: Trail mix with nuts, seeds, and dried fruit
– Dinner: Grilled steak with roasted sweet potato and green beans
Day 6
– Breakfast: Whole wheat pancakes with mixed berries and maple syrup
– Snack: Edamame
– Lunch: Grilled chicken breast with mixed greens, cherry tomatoes, and balsamic vinaigrette
– Snack: Banana with almond butter
– Dinner: Baked salmon with mixed vegetables (zucchini, yellow squash, and bell peppers) and quinoa
Day 7
– Breakfast: Huevos rancheros with fried eggs, black beans, and whole wheat tortillas
– Snack: Frozen grapes
– Lunch: Chicken Caesar with mixed greens, chicken breast, and homemade dressing
– Snack: Orange slices with Greek yogurt
– Dinner: Turkey meatballs with marinara sauce and spaghetti squash
Shopping List:
– Old-fashioned oats
– Bananas
– Almond butter
– Greek yogurt
– Mixed berries
– Chicken breast (6)
– Mixed greens
– Cucumber
– Avocado
– Homemade dressing ingredients (olive oil, balsamic vinegar, Dijon mustard, honey)
– Apples
– Peanut butter
– Tuna
– Whole grain crackers
– Fresh fruit salad ingredients (grapes, oranges, etc.)
– Turkey chili ingredients (ground turkey, canned tomatoes, canned beans, zucchini, bell pepper, brown rice)
– Brown rice
– Carrots
– Hummus
– Pork chops
– Brussels sprouts
– Sweet potatoes
– Raw veggies (bell pepper, cucumber, etc.)
– Tzatziki sauce
– Baked chicken ingredients (chicken, broccoli, cauliflower, carrots, brown rice)
– Spinach
– Feta cheese
– Hard boiled eggs
– Smoothie ingredients (spinach, bananas, almond milk, protein powder)
– Celery
– Shrimp
– Cherry tomatoes
– Trail mix
– Steak
– Huevos rancheros ingredients (eggs, black beans, tortillas, salsa)
– Orange slices
– Caesar salad ingredients (chicken breast, romaine lettuce, homemade dressing)
– Turkey meatballs ingredients (ground turkey, bread crumbs, marinara sauce, spaghetti squash
