MAX ATHLETICS
Nutrition Coaching
SAMPLE WEEK
What Coaching Looks Like
WEEK SUMMARY
This sample plan is built the way we build every real MAX Athletics plan: around your equipment, your schedule, and the nutrient gaps your own data shows us — not a generic template. This example targets a busy adult who wants simple, high-protein meals with minimal hands-on cooking time using a crock pot, Instant Pot, and air fryer.
This sample plan is built the way we build every real MAX Athletics plan: around your equipment, your schedule, and the nutrient gaps your own data shows us — not a generic template. This example targets a busy adult who wants simple, high-protein meals with minimal hands-on cooking time using a crock pot, Instant Pot, and air fryer.
DAILY TARGETS
HOW THIS WEEK IS BUILT
| STRATEGY | WHY IT WORKS |
|---|---|
| Sunday batch cook (crock pot + Instant Pot) | 3 proteins prepped once, reused across 5+ meals — less time in the kitchen, more consistency. |
| 3 cook nights, 3 leftover nights | Cuts weekly cook time in half without sacrificing variety. |
| Fixed daily snacks | Snacks are chosen to close real nutrient gaps — not just "whatever's in the pantry." |
| Herbs, lemon & spice only — no added salt | Keeps sodium in check automatically, every single meal. |
READY FOR A PLAN BUILT AROUND YOU?
Every MAX Athletics client gets a fully personalized weekly plan — based on their own numbers, not a template.
DM us to get started 💪
DAY 1
BREAKFAST
Greek Yogurt Power Bowl
1 cup plain Greek yogurt, 1/2 cup blueberries, 2 tbsp granola, 1 tbsp chia seeds, drizzle of honey
Layer and go — ready in 3 minutes, no cooking required.
LUNCH
Crock Pot Chicken & Rice Bowl
5 oz shredded crock pot chicken thigh, 3/4 cup jasmine rice, roasted broccoli, low-sodium soy-ginger drizzle
Chicken cooks all day in the crock pot — just portion and reheat rice.
DINNER
Air Fryer Salmon & Sweet Potato
5 oz salmon fillet, 1 medium sweet potato (air fried), steamed green beans, lemon-herb seasoning
Air fryer does the work — 12 minutes, no added salt, just herbs and lemon.
DAY 2
BREAKFAST
Veggie & Egg White Scramble
3 whole eggs + 2 egg whites, spinach, bell pepper, 1 slice ezekiel toast
One pan, 8 minutes — dice veggies the night before to save time.
LUNCH
Crock Pot Chicken & Rice Bowl
Leftover shredded chicken, jasmine rice, roasted broccoli, low-sodium soy-ginger drizzle
Reheat and enjoy — same great bowl from Day 1.
DINNER
Instant Pot Turkey Chili (Lean)
Lean ground turkey, no-salt-added black beans and diced tomatoes, bell pepper, chili spices, 1/2 avocado
20 minutes in the Instant Pot on manual — make a double batch for Day 5.
DAY 3
BREAKFAST
Overnight Oats
1/2 cup rolled oats, 1 scoop protein powder, unsweetened almond milk, banana, 1 tbsp peanut butter
Mix the night before — grab and go in the morning.
LUNCH
Turkey Chili (Leftover)
Leftover Instant Pot turkey chili, 1/2 avocado, side salad with olive oil vinaigrette
Reheat and top with fresh avocado.
DINNER
Blackstone-Style Steak & Veggie Skillet
5 oz sirloin steak strips, zucchini, mushrooms, onion, garlic-herb seasoning over 3/4 cup rice
High heat, 10 minutes total — no oven needed.
DAY 4
BREAKFAST
Greek Yogurt Power Bowl
1 cup plain Greek yogurt, 1/2 cup strawberries, 2 tbsp granola, 1 tbsp chia seeds
Same easy formula as Day 1 — swap in whatever fruit you have.
LUNCH
Steak & Veggie Skillet (Leftover)
Leftover steak and veggies over rice
Reheat and enjoy.
DINNER
Crock Pot Turkey Taco Bowls
Ground turkey taco meat (low-sodium seasoning), cilantro-lime rice, black beans, pico de gallo, light cheese
Turkey cooks in the crock pot while you're at work — build bowls in 5 minutes.
DAY 5
BREAKFAST
Veggie & Egg White Scramble
3 whole eggs + 2 egg whites, spinach, tomato, 1 slice ezekiel toast
One pan, 8 minutes.
LUNCH
Turkey Taco Bowls (Leftover)
Leftover turkey taco bowl components
Reheat and rebuild your bowl.
DINNER
Air Fryer Chicken Thighs & Roasted Veggies
5 oz air fryer chicken thigh, roasted carrots and Brussels sprouts, herb seasoning
Air fryer, 18 minutes, no added salt.
DAY 6
BREAKFAST
Overnight Oats
1/2 cup rolled oats, 1 scoop protein powder, unsweetened almond milk, blueberries, 1 tbsp peanut butter
Mix the night before.
LUNCH
Chicken Thighs & Veggies (Leftover)
Leftover chicken thigh and roasted veggies over greens
Reheat, add greens, drizzle olive oil vinaigrette.
DINNER
Instant Pot Shrimp & Veggie Stir-Fry
5 oz shrimp, broccoli, snap peas, bell pepper, low-sodium stir-fry sauce, 3/4 cup rice
10 minutes start to finish — great low-effort finish to the week.
DAY 7
Day 7 is your open day — enjoy a meal out, try a new recipe, or simply rest. No tracking required.
MINI CHECK-IN PROMPT
- Which meals did you enjoy most this week?
- Were there any meals you struggled to prep or didn't enjoy?
- How did your energy levels feel throughout the week?
- Did you hit your water intake goal most days?
- Is there anything you'd like more or less of next week?
PRIORITY ITEMS THIS WEEK: Chicken thighs, ground turkey, Greek yogurt, mixed frozen/fresh veggies, low-sodium canned beans, salmon.
SHOPPING TIPS: Choose no-salt-added canned goods · rinse canned beans before use · frozen fish and produce are just as nutritious as fresh and easier on the budget.
1. PRODUCE
Broccoli — 2 heads
Bell peppers — 4
Spinach — 1 bag
Zucchini — 2
Sweet potatoes — 4
Bananas — 4
Blueberries — 1 pint
Avocados — 2
2. MEAT & SEAFOOD
Chicken thighs — 2 lbs
Ground turkey (93/7) — 2 lbs
Salmon fillets — 1 lb
Sirloin steak — 1 lb
Shrimp (frozen) — 1 lb
3. DAIRY & EGGS
Plain Greek yogurt — 32 oz tub
Eggs — 1 dozen
Cottage cheese — 16 oz
String cheese — 6-packcheck pantry first
4. GRAINS, BEANS & LEGUMES
Jasmine rice — 2 lb bagcheck pantry first
Rolled oats — 1 containercheck pantry first
No-salt-added black beans — 2 cans
Ezekiel bread — 1 loaf
5. NUTS, SEEDS & HEALTHY FATS
Almond butter — 1 jarcheck pantry first
Chia seeds — 1 bagcheck pantry first
Almonds — 1 bag
Olive oilcheck pantry first
6. PANTRY & CONDIMENTS
Low-sodium soy saucecheck pantry first
No-salt-added diced tomatoes — 1 can
Hummus — 1 tub
Honeycheck pantry first
Granola — 1 bag
Protein powdercheck pantry first
7. SPICES
Garlic-herb seasoningcheck pantry first
Chili powder blendcheck pantry first
Taco seasoning (low-sodium)check pantry first
Cinnamoncheck pantry first
THIS COULD BE YOUR PLAN
Custom macros. Real grocery lists. A coach reviewing your progress every week.
DM "PLAN" to get started 💪
