honesty maybe a meal plan that works I workout 5 days a week but really the meals?

It's great that you are committed to working out 5 days a week! When it comes to meal planning, it's important to focus on a balanced diet that includes a variety of nutrients to support your fitness goals. Here is a sample meal plan that you can try:

Breakfast:
- Scrambled eggs with spinach and tomatoes
- Whole grain toast
- Greek yogurt with berries

Snack:
- Apple slices with almond butter

Lunch:
- Grilled chicken salad with mixed greens, cucumbers, and avocado
- Quinoa or brown rice

Snack:
- Carrot sticks with hummus

Dinner:
- Baked salmon with roasted vegetables (such as broccoli, bell peppers, and sweet potatoes)
- Quinoa or brown rice

Remember to stay hydrated throughout the day by drinking plenty of water. It's also important to listen to your body and adjust your meal plan based on your individual needs and preferences. If you have any specific dietary restrictions or goals, consider consulting with a registered dietitian for personalized guidance.

Meal Plan for Active Individuals

Goal: Provide balanced nutrition to support workouts and recovery.

Principles:

- Calorie Needs: Aim for 2,500-3,000 calories per day.
- Nutrient Balance: Include plenty of protein, carbohydrates, healthy fats, vitamins, and minerals.
- Meal Timing: Eat small, frequent meals throughout the day to avoid energy crashes.
- Hydration: Drink plenty of water before, during, and after workouts.

Sample Meal Plan:

Breakfast (600-800 calories)

- Oatmeal with berries, nuts, and honey
- Scrambled eggs with whole-wheat toast
- Greek yogurt with granola and fruit

Lunch (700-900 calories)

- Grilled chicken salad with mixed greens, vegetables, and a light dressing
- Tuna sandwich on whole-wheat bread with fruit
- Brown rice and lentil soup

Snack (300-400 calories)

- Fruit (apple, banana, berries)
- Vegetable sticks with hummus
- Trail mix

Dinner (900-1,100 calories)

- Salmon with roasted vegetables and brown rice
- Ground turkey tacos with whole-wheat tortillas
- Lentil and vegetable shepherd's pie

Evening Snack (200-300 calories)

- Casein protein shake
- Cottage cheese with fruit
- Whole-wheat crackers with peanut butter

Additional Tips:

- Focus on whole, unprocessed foods: Fruits, vegetables, lean protein, and whole grains.
- Limit processed foods, sugary drinks, and unhealthy fats: These can hinder recovery and performance.
- Choose lean protein sources: Chicken, fish, beans, lentils, tofu.
- Include carbohydrates for energy: Whole grains, fruits, vegetables.
- Get enough healthy fats: Nuts, seeds, avocados, olive oil.
- Listen to your body: Adjust portion sizes and meal timing as needed.
- Consult with a registered dietitian for personalized guidance.