Bender Fitness: Diet Bet Sample Meal Plan

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Hi Everyone!
This is a basic, sample meal plan.
This meal plan is approximately 1450-1950 calories, and can be adjusted based on your own needs. It is a sample plan to give you an idea of how to structure your day. You will notice I included some options for sweets. I am better at sticking to a meal plan when it incorporates all of the foods I love. If I view it as to restrictive I have a tough time sticking to it. 
You know yourself best. If something is a trigger food for you try to avoid it. (For me it’s Wheat Thins and Hummus. If I sit down in front of the TV with new packages of those two items I can polish them off! PS Don’t eat in front of the TV-it is directly linked to increased calorie consumption). Learning to recognize portion sizes and how they relate to “serving sizes” listed on the packages of your food is one of the most important steps to creating a healthy diet. 
Good luck! I can’t wait to see all of you hit your goals! You can find plenty of other healthy recipes HERE. Remember, this is a guideline, not a rule book. 
PS A diet isn’t about being hungry! You should be eating enough to stay satisfied throughout the day, while focusing on making healthy choices. 
You may also enjoy: Bender Fitness Bikini Competition Diet, Abs Are Made in the Kitchen: Meal Prep and Melissa Bender Diet

Check in on FacebookInstagram or Twitter to let me know how you’re doing with your goal!

Sample Meal Plan

-Wake up: 8-16 oz of water (plain or with Lemon) (pre-coffee and breakfast)
Optional: 15-20 Minutes of exercise prior to breakfast

-Half cup oatmeal (measured uncooked-cooks to about 1 cup)
-Half cup yogurt (check fat/sugar content. You can always self sweeten a plain yogurt)
-Hard Boiled Egg (or add 1 serving of nuts to oatmeal)
-optional 1/2 cup fruit
-Alternate: Protein Pancakes
-Coffee or Tea
(about 300-400 calories)

Have some Water

Snack (about 3-4 hours after breakfast)
-Small Apple or handful of nuts or Nonfat Yogurt
(100-200 calories)
Water (about 1 hour before lunch 8 oz)

-Leafy Green Salad with Mixed Vegetables
-Protein of choice: Grilled Chicken, Tuna, Salmon, Turkey, or Beans
-Healthy Fat (Avocado or Oil Based Dressing)
-Dressing should be Oil Based or Low Fat Version
-Optional: 1 Slice of Whole Grain Bread or 1 serving of Sweet Potato
***Another Great Meal Choice: Dinner Leftovers (Protein, Veggie, Whole Grain)
(400-500 calories)


Snack: (choose one)
-Banana with 1 tablespoon PB or Almond Butter
-Protein Bar or Protein Shake (can be taken immediately pre or post workout)
-Dark Chocolate (70% cacao)(1 small serving)
-Greek Yogurt
-Hummus and Veggies
-Coffee or Tea
-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie
(150-200 calories)

Optional: Workout or Walk (helps regulate blood sugar & can prevent over-eating at night). 

-4 oz Protein (about the size of a deck of cards) (Salmon, Chicken)
-Cooked Vegetables of Choice 1-2 Cups (Half of your dinner plate)
-1/2 cup brown rice or whole grain pasta
(400-500 calories)

Dessert (About 1 hour after Dinner can prevent over-eating)(choose 1)
-Apple Slices with Honey
-Dark Chocolate (1 small serving)
-Berries with a little bit (2 tablespoons) whipped cream
-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie
(100-150 calories)

Water with all meals. Aim for 7-8 hours of sleep per night. Not getting enough sleep can raise cortisol levels, increase inflammation, and cause increased belly fat. 

14 thoughts on “Bender Fitness: Diet Bet Sample Meal Plan

  1. Caroline

    Hi Melissa.
    I work at night (I wake up at 2 A.M. and I sleep at 7.30 P.M.) and I don’t know how to eat.
    I do 45 minutes HIIT a day
    Can you suggest me a diet plan to lose weight ?
    I like your new site and videos.

    • benderfitness

      Hi Caroline, The overnight shift can make eating tricky. Is your body hungry at regular intervals? Basically you still want to structure your day the same way, and get in the same number of calories as you would if you worked the day shift. 3-6 meals per day (3 meals and 2 snacks, or 5-6 smaller meals). Make sure you are still hitting your goal calories. I find that is a great resource if you want to calorie track.

      • Caroline

        I take 4-5 meals per day but do you think I have to eat breakfast when I wake up ? Because I am not hungry at 2 A.M. (I eat at 7 A.M.)
        Thanks a lot for your reply.

  2. Mai

    Hi Melissa

    I am always struggling to calculate right calorie intake and how much protein I should eat. I am veey short 4.8 and after doing body fat calculations using the calipers my resting metabolism is at 1150-1200 calories. I workout 30-40 mins on avg most days a week with varied intensity. How many calories should I eat to lose weight? And if I am strength training lightly for 3 days a week how much protein should I eat? I need to lose 25 lbs and my body fat is at 27-28%. I will really appreciate your input. Thank you.

  3. Britany

    In the fit community, I always hear ‘almonds’ as the nut of choice. Well almonds hurt my stomach for som weird reason. Which nuts are best? Which should be avoided?

  4. Tasfia

    Hi Melissa, I followed you since I’m teenager I tried every workout you uploaded but when I moved to another country I started to Gain Weight and have Pcos !! My current weight is 80 kilo and height is 5feet5 .
    Can you help me out please
    Love from Australia
    Have a great day ❤️

  5. Kim I

    Hi Melissa thank you for all you do! Did you follow this same meal plan postpartum ? I’m not sure what the best way to get back in shape while giving my baby all the nutrients they need breastfeeding. Thank you

  6. Udeen Greene

    Its very hard for me to stick to a healthy diet and regular work out schedule.. I work 121/2 hours at night and sleep in the day, my weight is like a yo-yo. I have a thyroid problem, it’s so hard for me to loose weight. Help.

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