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Personal Trainer Meal Plan Template (FREE)

Personal Trainer Meal Plan Template (FREE)

Posted by Tyler Spraul, Certified Strength and Conditioning Specialist® (CSCS®) on July 14, 2023 — Updated on December 4, 2023

Get a free personal trainer meal plan template that you can use to create meal plans for personal training clients.

Personal Trainer Meal Plan Template

Use these example personal trainer meal plan templates to help your clients achieve their fitness goals. These Personal Trainer Meal Plan Templates are meticulously crafted to cater to different fitness goals: weight loss, muscle gain, and general health maintenance. Each PT meal plan template is designed considering the unique nutritional requirements associated with the specified objective, ensuring an appropriate balance of macronutrients.

For weight loss, the focus is on a calorie-controlled diet rich in proteins and fiber, with moderate carbs and fats. The muscle gain plan emphasizes higher calorie intake with ample protein, complex carbohydrates, and healthy fats to support muscle growth and recovery. The general health plan offers a well-rounded diet, focusing on balanced portions of all food groups to maintain overall wellness.

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It’s important for personal trainers to remember that these plans serve as general guides and should be adjusted to fit individual dietary preferences, intolerances, and specific nutritional needs. Collaboration with nutrition professionals is recommended for personalized diet planning, especially for clients with unique health considerations. These templates can be a starting point for discussions about healthy eating habits and how nutrition complements a fitness regimen, reinforcing the holistic approach to wellness.

And, of course, managing your fitness business online with the best gym management software and the best personal training software means that you can easily create meal plans and workout plans to send to clients with email, SMS, and in-app messaging marketing cadences, you can create waivers, forms, fitness assessments, lead forms, registration forms, offer online booking, workout plans, and much more.

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Personal Trainer Meal Plan Template

Client Information
Name: ________________________
Age: ____________
Gender: ____________
Weight: ____________
Height: ____________
Activity Level: ________________________________________________
Fitness Goals: ________________________________________________


Meal Plan Overview

This meal plan is designed to complement your fitness routine and help you reach your goals. It focuses on balanced nutrition, portion control, and includes a variety of foods to ensure you receive all necessary nutrients.

Note: This meal plan should be used as a guideline. Adjust portions and food choices based on your individual needs and preferences. Consult with a registered dietitian for a more personalized plan, especially if you have any dietary restrictions or health concerns.

Day 1

Breakfast:

  • Oatmeal with sliced banana and a sprinkle of cinnamon
  • Greek yogurt
  • Black coffee or green tea

Lunch:

  • Grilled chicken breast
  • Quinoa salad with mixed vegetables
  • A small apple

Snack:

  • A handful of almonds
  • Carrot and cucumber sticks with hummus

Dinner:

  • Baked salmon fillet
  • Steamed broccoli
  • Sweet potato

Evening Snack (if needed):

  • Cottage cheese with a few slices of pineapple

Day 2

Breakfast:

  • Scrambled eggs with spinach and tomatoes
  • Whole-grain toast
  • Orange juice

Lunch:

  • Turkey and avocado wrap with whole-grain tortilla
  • Mixed green salad with vinaigrette
  • A small pear

Snack:

  • Protein shake or smoothie with berries and a scoop of protein powder

Dinner:

  • Beef stir-fry with bell peppers, broccoli, and snap peas
  • Brown rice

Evening Snack (if needed):

  • A small bowl of mixed berries

Day 3

Repeat similar patterns of balanced meals. Incorporate variety to prevent boredom.


Nutritional Guidelines

  • Protein: Aim to include a lean protein source in every meal to support muscle repair and growth.
  • Carbohydrates: Focus on complex carbs like whole grains, vegetables, and fruits for sustained energy.
  • Fats: Include healthy fats from sources like avocados, nuts, and olive oil.
  • Hydration: Drink at least 8 glasses of water per day, more if exercising intensely.
  • Moderation: Treat yourself occasionally but in moderation.

Tips for Success

  • Meal Prep: Prepare meals in advance to save time and ensure you stick to your plan.
  • Portion Control: Be mindful of portion sizes to avoid overeating.
  • Listen to Your Body: Adjust food intake based on hunger and energy levels.
  • Consistency: Aim for consistency rather than perfection.

Disclaimer: This meal plan is a general guide and should not replace medical or dietary advice from a licensed professional.


This Personal Trainer Meal Plan Template provides a basic framework that personal trainers can customize based on their clients’ specific dietary needs and fitness goals. It’s important to remember that personal trainers should only provide general nutritional guidance and not detailed diet plans unless they have the appropriate nutrition qualifications. Encourage clients to consult with a dietitian for personalized dietary advice.

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Example Personal Trainer Meal Plan Template for Weight Loss

Client Information
Name: ____________________________________
Goal: Weight Loss
Caloric Target: Approximately 1500-1700 calories/day

Day 1

Breakfast:

  • Greek yogurt with mixed berries and a tablespoon of honey
  • Green tea

Lunch:

  • Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
  • Whole grain roll

Snack:

  • A medium apple with a tablespoon of almond butter

Dinner:

  • Baked cod with lemon and herbs
  • Roasted asparagus
  • Quinoa (1/2 cup cooked)

Evening Snack (optional):

  • A cup of herbal tea
  • Baby carrots

Example Personal Trainer Meal Plan Template for Muscle Gain

Client Information
Name: ____________________________________
Goal: Muscle Gain
Caloric Target: Approximately 2500-2800 calories/day

Day 1

Breakfast:

  • Omelet with 3 eggs, cheese, and spinach
  • Whole-grain toast with avocado
  • Orange juice

Lunch:

  • Turkey breast sandwich on whole-grain bread with lettuce, tomato, and mustard
  • Baked sweet potato fries
  • Low-fat milk

Snack:

  • Protein shake with banana and a scoop of whey protein

Dinner:

  • Grilled steak
  • Baked potato with sour cream
  • Steamed broccoli

Evening Snack:

  • Cottage cheese with pineapple chunks
  • Handful of walnuts

Example Personal Trainer Meal Plan Template for General Health and Maintenance

Client Information
Name: ____________________________________
Goal: General Health
Caloric Target: Approximately 2000-2200 calories/day

Day 1

Breakfast:

  • Smoothie with spinach, banana, mixed berries, Greek yogurt, and almond milk
  • Whole-grain toast

Lunch:

  • Quinoa and black bean salad with corn, bell peppers, and lime vinaigrette
  • A small apple

Snack:

  • A handful of mixed nuts
  • Carrot sticks

Dinner:

  • Grilled chicken breast
  • Mixed vegetable stir-fry
  • Brown rice (1 cup cooked)

Evening Snack (if needed):

  • Air-popped popcorn
  • Herbal tea

Each of these personal trainer meal plan templates is designed to align with specific fitness goals and can be adjusted based on individual needs, preferences, and any dietary restrictions. Remember, these meal plans are intended as guidelines and should be used in conjunction with professional nutrition advice, especially for clients with specific dietary needs or health concerns. For personal trainers, it’s crucial to stay within your scope of practice and refer clients to a registered dietitian or nutritionist for personalized meal planning.

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Can personal trainers write meal plans?

Personal trainers can write basic meal plans if they have the appropriate nutrition certifications. However, they must be cautious not to provide detailed dietary advice or meal plans that could be considered medical nutrition therapy, which is outside their scope unless they are also registered dietitians.

How do I create a professional meal plan?

To create a professional meal plan, first assess the dietary needs, preferences, and goals of your client. Focus on balanced nutrition, incorporating a variety of food groups. Ensure the plan is realistic, sustainable, and tailored to the individual’s lifestyle and fitness goals.

Read More:

How much should I charge for a meal plan?

The charge for a meal plan depends on factors like your expertise, the complexity of the plan, and the local market rates. Prices can range from a small add-on fee to a significant charge for comprehensive plans. Research local rates and consider your time and effort when setting prices.

What are the best nutrition certifications for personal trainers?

The best nutrition certifications for personal trainers include Precision Nutrition Level 1, NASM Fitness Nutrition Specialist, and ISSA Nutritionist certification. These programs are well-recognized and provide a solid foundation in nutrition science.

Read More: Best Nutrition Certifications for Personal Trainers

Can a personal trainer give nutrition advice?

A personal trainer can give basic nutrition advice, such as general guidelines on healthy eating, but should avoid detailed dietary recommendations unless they have additional qualifications in nutrition.

Do personal trainers create workout plans?

Yes, personal trainers create customized workout plans tailored to the individual goals, fitness levels, and preferences of their clients. These plans are fundamental to a personal trainer’s services.

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Are personal trainers trained in nutrition?

Many personal trainers have basic training in nutrition and can offer general advice on healthy eating. However, detailed nutrition planning usually requires additional certifications in nutrition.

What can a personal trainer offer?

A personal trainer can offer personalized fitness training, guidance on exercise form and technique, motivation, accountability, basic nutrition advice, and support in achieving specific health and fitness goals.

Is there a code of ethics for personal trainers?

Yes, there is a code of ethics for personal trainers, which generally includes maintaining professionalism, confidentiality, and integrity, providing safe and effective training, and staying within the scope of practice.

How can Exercise.com help personal trainers train clients?

Exercise.com can help personal trainers train clients by providing a comprehensive software platform that includes tools for client management, workout plan creation and delivery, progress tracking, scheduling, and billing. The platform allows trainers to effectively manage and engage with clients, both in-person and online, enhancing the overall training experience.

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Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-Certified Strength and Conditioning Specialist® (CSCS®). He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life.
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