Make a Meal Plan

Making a meal plan pays; when your mind has squabbled with uni work the last thing you want to be worrying about is where you’re going to get your dinner from.


Preparing food and packing it in Tupperware in the morning or the night before saves time & money, ensures that you are consuming adequate nutrition to fuel your training and allows you to get on with your day with one less worry! After all, why come home from Uni to cook dinner, to then have to return to the library, when instead, you could have it all there with you. 


Yes you can flexible diet using apps like myfitnesspal, but even if you’re doing this it can still be good to have a meal plan in place as a back up for when times get busy or budget gets tight.


Having meals on tap means you can quickly munch when you need to, power on through the day and still leave yourself enough hours to fit in a gym session having already got your work done….. Bravo!


And now that you have your meal plan, you’ll be able to predict how much of each food you’ll need to last the week, minimising wastage.


To help you on your way below are some general examples of meal plans. These plans are purely examples and guides to work from. Amounts of foods depend on your training regime, so remember to change things in accordance with your personal requirements. If you are a 100kg individual, the total amount of calories and macros will not be the same as a 70 kg individual!

Meal Plan (PDF doc)




Calculate your BMR now at !

Once you know your BMR, you can calculate your daily calorie needs based on your activity level using the ‘Harris Benedict Equation’.

To learn more – get down to your MASS society’s ‘Fundamentals of Nutrition’ Talk


David Bissell
MASS Founder & President
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