What to Eat During Testing Week
Here is an example of what a nutritious meal plan can look like during Lifting Club Testing Week.
We have added both vegetarian and omnivore options.
To be very honest I plugged the information I needed into Chat GPT, and you can see how you can do the same thing, or workout the numbers on your own.
(Sex) Female, (Body mass) 65 kg , (Activity Level)Strength trains 3x/week.
Target protein: 1.6–2.0 g/kg = 105–130 g/day.
Target carbs: 2.5 g/kg = ~160 g/day.
Rest of calories from fats.
Meals are balanced, include whole foods, with pre/post-workout options.
Vegetarian Meal Plan
Breakfast
¾ cup rolled oats (60g)
1 cup soy milk (250 ml, fortified)
2 tbsp chia seeds (30g)
½ cup blueberries (75g)
2 tbsp almond butter (30g)
(~520 kcal, 22g protein)
Pre-Workout Snack
1 medium banana (120g)
1 scoop plant protein (25g powder)
1 tsp cocoa powder + water
(~200 kcal, 20g protein)
Post-Workout Meal
2 boiled eggs (100g)
2 slices whole grain toast (80g)
1 cup spinach (30g) sautéed in 1 tsp olive oil (5g)
(~300 kcal, 20g protein)
Lunch
¾ cup quinoa (130g cooked)
1 cup chickpeas (165g)
1 cup roasted vegetables (zucchini, peppers, carrots – 200g)
2 tbsp tahini-lemon dressing (30g)
(~550 kcal, 26g protein)
Dinner
150g firm tofu (pan-seared)
1 cup brown rice (195g cooked)
1 cup steamed broccoli (90g)
1 tbsp sesame oil (15g)
(~520 kcal, 28g protein)
Daily Vegetarian Totals: ~2500 kcal, ~130 g protein, ~160 g carbs, balanced fats.
Other days: swap legumes (lentils, kidney beans), proteins (tempeh, seitan), grains (barley, farro), veggies seasonal/varied).
🍗 Omnivore Meal Plan
Breakfast
2 whole eggs (100g)
4 egg whites (130g)
2 slices sprouted grain toast (80g)
½ avocado (50g)
½ cup mixed berries (75g)
(~500 kcal, 35g protein)
Pre-Workout Snack
1 rice cake (10g)
1 tbsp peanut butter (15g)
1 scoop whey protein (30g)
(~220 kcal, 24g protein)
Post-Workout Meal
150g chicken breast grilled
150g sweet potato (roasted)
1 cup steamed broccoli (90g)
1 tsp olive oil (5g)
(~380 kcal, 35g protein)
Lunch
150g salmon fillet (pan-seared)
1 cup quinoa (185g cooked)
1 cup arugula + cucumber + tomato salad (100g)
1 tbsp olive oil + lemon (15g)
(~560 kcal, 38g protein)
Dinner
150g lean ground beef (cooked in spices)
1 cup cooked brown rice (195g)
1 cup roasted cauliflower (100g)
1 tbsp olive oil (15g)
(~520 kcal, 40g protein)
Daily Omnivore Totals: ~2500 kcal, ~140 g protein, ~160 g carbs, balanced fats.
Other days: rotate proteins – turkey, tuna, shrimp, cod, eggs – and vary carb sources like potatoes, oats, whole-grain pasta.
✅ Both plans hit:
Protein target (1.6–2g/kg).
Carbs ~2.5g/kg for training fuel.
Whole-food emphasis.
Pre/post-workout meals/snacks included.
Please do not use this meal plan as anything but inspiration. These numbers are based on an avatar and do not factor in specifics. If you are changing your diet drastically, please consult a doctor or registered dietician for advice.
