How to Meal Prep for the Hammer & Chisel Nutrition Plan

My first impression of the Hammer and Chisel Nutrition Plan was that it was too good to be true.

You get to eat all of your favorite meals. What other workout program allows that?!

The trick is portion control. Autumn Calabrese created the Hammer & Chisel diet based on the theory that binge eating can be caused from putting too strict of limitations on your diet. Her program allows you to create your favorite meals.

Hammer & Chisel Meal Plans

The following meal plans can help you get started. There are three types of days designed:

  • The Athlete that Will Eat Anything
  • The Athlete that Doesn’t Like to Cook
  • The Vegetarian Athlete

Each meal plan is based for the 1,800 – 2,100 caloric intake. You will receive the following containers per day:

Amount of Containers Allotted

  • Green – 5
  • Purple – 3
  • Red – 5
  • Yellow – 4
  • Blue – 1
  • Orange – 1
  • Teaspoon – 1

Types of Foods for Each Container

  • Green – Vegetables
  • Purple – Fruits
  • Red – Meats
  • Yellow – Grains
  • Blue –Healthy Fats
  • Orange – Seeds and Dressings

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Day 1: For the Athlete That Will Eat Anything

Breakfast

Toast with Eggs and Fruit

  • 1 piece of Whole Grain Toast (1 yellow)
  • 2 Soft Boiled Eggs (2 red)
  • Medium Apple (1 purple)

Snack

Chocolate Banana Shakeology

  • Chocolate Shakeology (1 red)
  • 1 Banana (1 purple)
  • Berries (1 purple)

Lunch

Quinoa Chicken Salad

  • 4 Ounces Chicken Breast (1 red)
  • Quinoa (2 yellow)
  • Mixed Vegetables (1 green)
  • Spinach (1 green)
  • Strawberries (1 purple)
  • Olive Oil (1 tsp)

Snack

Mediterranean Snack

  • Mixed Vegetables (2 green)
  • Hummus (1 blue)
  • Peanuts (1 orange)

Dinner

Fish and Vegetables

  • 4 Ounces Salmon (1 red)
  • 10 Large Spears Boiled Asparagus (1 green)
  • Lentils (1 yellow)

Day 2: For the Athlete that Doesn’t Like to Cook

Breakfast

Chocolate Banana Peanut Butter Shakeology

  • Shakeology (1 red)
  • Peanut Butter (1 tsp)
  • Milk (1 red)
  • Banana (1 purple)

Snack

Greek Yogurt and Almonds

  • 12 Almonds (1 blue)
  • Greek Yogurt (1 red)
  • Berries (1 purple)

Lunch

Protein Salad with Fruit

  • 4 ounces of turkey (1 red)
  • Mixed Vegetables (1 green)
  • Spinach (1 green)
  • Beans (1 yellow)
  • Salad Dressing (1 orange)

Snack

  • Medium Apple (1 purple)
  • Rice Crackers (1 yellow)

Dinner

Easy Tacos

  • 2 Small Corn Tortillas (1 yellow)
  • Lean Sautéed Ground Beef (2 reds)
  • Mixed Vegetables (2 green)
  • Beans (1 yellow)

Meal 3 – For the Vegetarian Athlete

Breakfast

Chocolate Peanut Butter Shakeology

  • Shakeology (1 red)
  • Medium Banana (1 purple)
  • Peanut Butter (1 tsp)

Snack

Mediterranean Snack

  • Pita Bread (1 yellow)
  • Carrots, Cucumbers (1 green)
  • Hummus (1 blue)

Lunch

Quinoa Salad with Protein

  • Quinoa (1 yellow)
  • Beans (1 red)
  • Hard Boiled Eggs (1 red)
  • Tomatoes and chopped bell peppers (1 green)
  • Spinach (1 green)
  • Grapes (1 purple)
  • Raw Seeds (1 orange)

Snack

Easy Snack On-The-Go

  • Medium Apple (1 purple)
  • Rice Crackers (1 yellow)
  • String Cheese (1 red)

Dinner

Vegetarian Tacos

  • 2 Corn Tortillas (1 yellow)
  • Scramble Tofu (1 red)
  • Mixed Vegetables (2 green)

Meal Plan Ingredients (Sorted By Container Color)

Each meal is customizable. If you don’t like an ingredient, swap it out!

The charts below contain many approved ingredients that you might use in your meal plan.

Green: Vegetables

  • Kale
  • Collard Greens
  • Broccoli
  • Asparagus
  • Peas
  • Carrots
  • Bell Pepper
  • Eggplant
  • Okra
  • Jicama
  • Cauliflower
  • Squash
  • Cabbage
  • Mushrooms
  • Onions
  • Sprouts

 

Purple: Fruits

  • Grapes
  • Strawberries
  • Apples
  • Raspberries
  • Blackberries
  • Melon
  • Watermelon
  • Banana
  • Orange
  • Papaya
  • Nectarine
  • Pear
  • Tomatoes

 

Red: Proteins

  • Salmon
  • Trout
  • Chicken
  • Eggs
  • Veal
  • Clams
  • Tempeh
  • Shakeology
  • Plain Greek Yogurt
  • Turkey Breast
  • Sardines
  • Protein Powder
  • Tofu
  • Tuna
  • Crab
  • Beef

 

Yellow: Carbs

  • Sweet Potatoes
  • Yams
  • Quinoa
  • Beans
  • Lentils
  • Edamame
  • Oatmeal
  • Steel Cut Oats
  • Whole Grain Brain
  • 2 -6 Inch Corn Tortillas
  • 1 -8 Inch Flour Tortilla
  • Rice
  • Refried Beans
  • Millet
  • Pasta

 

Blue: Fats

  • Avocado
  • Raw Nuts
  • Hummus
  • Coconut Milk (Canned)
  • Cheese

 

Orange: Seeds and Dressings

  • Seeds (pumpkin, sunflower, flax, sesame)
  • Salad Dressings

 

Teaspoon

  • Olive Oil
  • Coconut Oil
  • Flaxseed Oil
  • Nut Butters
  • Seed Butters

 

Free Foods

  • Coffee / Tea
  • Lemon / Lime Juice
  • Vinegar
  • Mustard
  • Spices
  • Garlic
  • Ginger
  • Hot Sauce
  • Flavor Extracts

Conclusion

If you need help with your meal planning, please contact me. I wish you the best of success on your fitness journey!

Remember, I am running challenges on a regular basis. Learn more and register about our latest Beachbody Challenge.

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