Facondia Lab by nicastro.in
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Printable

Weekly Meal Plan Template

The printable template to write your week by hand: day type (TD, RD, HID) and the five meals of each day, plus shopping list and prep session.

Facondia Lab by nicastro.in

Start with the day type row: circle TD, RD or HID based on your actual training week. Then pick each day's meals from the recipes you know, with more carbs on TD and HID and protein always high. On the second page, gather your shopping list and what to cook in your prep session.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Day type TDRDHID TDRDHID TDRDHID TDRDHID TDRDHID TDRDHID TDRDHID
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner

Shopping list

Prep session

★ Three fixed points

Whatever you write in the grid, these three don't change: protein never below 1.6 g per kilo of body weight, a post-workout meal within 45 minutes of training, and the weekly prep session, even in its minimal version.

See also Calculator TDEE Calculator → Calculate your daily calorie needs (TDEE) for Rest Days, Training Days and High Intensity Days, using the Mifflin-St Jeor formula. Printable The GF+DF Athlete's Basic Pantry → The checklist of key ingredients to always keep on hand for a complete GF+DF meal in under 20 minutes.
Meal Prep for GF+DF Athletes
From the book

Meal Prep for GF+DF Athletes

Anna Ferro Buy on Amazon ↗

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The content on this page is for informational and practical purposes only: it doesn't replace professional advice. For specific dietary, health or medical needs, always consult a doctor or a qualified specialist.