Fitness and Diet Plan Templates to Use With Clients (Free)
Get these free fitness and diet plan templates to use with clients for personal training or online fitness coaching.
Discover the best fitness and diet plan templates that will help your clients achieve their health goals. Then check out the personal training workout templates, and learn how to design workout programs for clients, how to sell workout plans online, how to start a fitness and nutrition business, and other ways to make money from fitness with the Exercise.com platform.
Managing your fitness business online with the best gym management software, the best online fitness coaching software, and the best personal training software means that you can easily create fitness session plans, waivers, forms, fitness assessments, lead forms, registration forms, online booking, workout plans, and much moreāall from your own custom branded fitness apps. Save yourself some time and hassle and get a demo with the best fitness business platform: Exercise.com.
Fitness and Diet Plan Template for Clients
Client Information
- Name: [Client’s Name]
- Age: [Age]
- Gender: [Gender]
- Fitness Goals: [Specific goals like weight loss, muscle gain, endurance building]
- Dietary Preferences/Restrictions: [E.g., Vegan, Gluten-free, Allergies]
Weekly Fitness Plan
- Day 1: [Type of Workout – e.g., Strength Training – Upper Body]
- Exercises: [List of exercises]
- Duration: [Time spent on workout]
- Intensity: [Low/Medium/High]
- Day 2: [Cardiovascular Training]
- Activity: [E.g., Running, Cycling]
- Duration: [Time spent on activity]
- Intensity: [Low/Medium/High]
- Day 3: [Rest or Active Recovery]
- Activity: [E.g., Yoga, Stretching]
- Day 4: [Strength Training – Lower Body]
- [Details as above]
- Day 5: [HIIT Workout]
- [Details as above]
- Day 6: [Optional: Group Fitness Class/Sport]
- [Details as above]
- Day 7: [Rest]
- Recovery Recommendations: [E.g., Foam rolling, light walk]
Daily Diet Plan
Breakfast
- [Meal Description]
- [Calories and Macronutrients]
Mid-Morning Snack
- [Snack Description]
- [Calories and Macronutrients]
Lunch
- [Meal Description]
- [Calories and Macronutrients]
Afternoon Snack
- [Snack Description]
- [Calories and Macronutrients]
Dinner
- [Meal Description]
- [Calories and Macronutrients]
Evening Snack (Optional)
- [Snack Description]
- [Calories and Macronutrients]
Supplement Recommendations (If Applicable)
- [Supplement Name]: [Dosage and Timing]
Hydration
- Daily Water Intake Goal: [E.g., 2 Liters]
Progress Tracking
- Weekly Check-ins: [Schedule and format – e.g., in-person, virtual]
- Measurement Tracking: [Weight, Body Measurements, Fitness Test Results]
Additional Notes
- Lifestyle Considerations: [Sleep schedule, stress management strategies]
- Motivational Tips: [Personalized encouragement and tips]
Review and Adjustments
- Scheduled Plan Review: [E.g., Every 4 Weeks]
- Adjustment Criteria: [Basis on which plan will be adjusted – e.g., progress, feedback]
Using a platform like Exercise.com can significantly enhance the delivery and management of this fitness and diet plan. It allows for digital tracking of workouts and meals, easy adjustments to the plan, and seamless communication between the fitness professional and the client, ensuring a more interactive and responsive approach to achieving fitness goals.
Client Management
Manage clients and gym members with ease.
Messaging
Communicate with gym members, athletes, team members, personal training clients, class members, parents, and dependents via SMS, email, and in-app push notification.
Custom Branded Fitness Apps
All from your custom-branded fitness apps (Read More: Best Gym Mobile Fitness Apps Software)
Example #1: Fitness and Diet Plan for Weight Loss
Client Information
- Name: Sarah Johnson
- Age: 32
- Gender: Female
- Fitness Goals: Weight loss, improve cardiovascular health
- Dietary Preferences/Restrictions: None
Weekly Fitness Plan
- Day 1: Cardio & Core
- Exercises: 30 minutes brisk walking, Planks, Russian Twists
- Duration: 45 minutes
- Intensity: Medium
- Day 2: Strength Training – Upper Body
- Exercises: Dumbbell Press, Bicep Curls, Tricep Dips
- Duration: 30 minutes
- Intensity: High
- Day 3: Rest
- Day 4: HIIT Workout
- Exercises: Burpees, Jump Squats, High Knees
- Duration: 20 minutes
- Intensity: High
- Day 5: Yoga
- Duration: 60 minutes
- Intensity: Low
- Day 6: Cardio – Cycling
- Duration: 40 minutes
- Intensity: Medium
- Day 7: Rest
Daily Diet Plan
Breakfast
- Oatmeal with fresh fruits
- Calories: 350, Macros: 10g Protein, 60g Carbs, 5g Fat
Mid-Morning Snack
- Greek yogurt with honey
- Calories: 150, Macros: 12g Protein, 20g Carbs, 2g Fat
Lunch
- Grilled chicken salad with vinaigrette
- Calories: 400, Macros: 30g Protein, 20g Carbs, 20g Fat
Afternoon Snack
- Mixed nuts
- Calories: 200, Macros: 5g Protein, 10g Carbs, 15g Fat
Dinner
- Baked salmon with steamed vegetables
- Calories: 500, Macros: 35g Protein, 20g Carbs, 30g Fat
Evening Snack (Optional)
- Apple with peanut butter
- Calories: 180, Macros: 4g Protein, 30g Carbs, 8g Fat
Hydration
- Daily Water Intake Goal: 2 Liters
Example #2: Fitness and Diet Plan for Muscle Gain
Client Information
- Name: Mark Thompson
- Age: 28
- Gender: Male
- Fitness Goals: Muscle gain, increase strength
- Dietary Preferences/Restrictions: Lactose intolerant
Weekly Fitness Plan
- Day 1: Strength Training – Chest & Back
- Exercises: Bench Press, Deadlifts, Pull-ups
- Duration: 1 hour
- Intensity: High
- Day 2: Rest
- Day 3: Strength Training – Legs
- Exercises: Squats, Lunges, Leg Press
- Duration: 1 hour
- Intensity: High
- Day 4: Active Recovery
- Activity: Light jogging and stretching
- Duration: 30 minutes
- Day 5: Strength Training – Arms & Shoulders
- Exercises: Overhead Press, Bicep Curls, Tricep Extensions
- Duration: 1 hour
- Intensity: High
- Day 6: Cardio
- Activity: Swimming
- Duration: 45 minutes
- Day 7: Rest
Daily Diet Plan
Breakfast
- Protein smoothie with almond milk, banana, and protein powder
- Calories: 400, Macros: 30g Protein, 50g Carbs, 10g Fat
Mid-Morning Snack
- Rice cakes with avocado
- Calories: 250, Macros: 6g Protein, 30g Carbs, 12g Fat
Lunch
- Turkey breast sandwich on whole-grain bread
- Calories: 500, Macros: 40g Protein, 50g Carbs, 10g Fat
Afternoon Snack
- Protein bar
- Calories: 250, Macros: 20g Protein, 25g Carbs, 10g Fat
Dinner
- Grilled steak with quinoa and broccoli
- Calories: 600, Macros: 50g Protein, 40g Carbs, 25g Fat
Evening Snack (Optional)
- Casein protein shake
- Calories: 200, Macros: 25g Protein, 10g Carbs
, 5g Fat
Hydration
- Daily Water Intake Goal: 2.5 Liters
In both examples, the fitness and diet plans are designed to meet specific goals, with detailed workout schedules and meal plans. Exercise.com would greatly enhance the delivery of these plans through its digital platform, offering clients interactive tracking, nutritional logging, and easy communication with their fitness professional. This approach promotes better adherence to the program and more effective results.
