Most fighters eat less during camp — but that’s not always the win.
If you're training 5–10x a week, the goal isn’t just to eat “clean”…
It’s to eat smart — so you make weight and show up sharp.
Here’s what a real day of eating looks like for a pro-level MMA fighter in fight camp:
Breakfast (Pre-Morning Training)
Cream of rice + whey + honey + berries
→ Fast-digesting carbs + protein = clean energy for pads or drilling.
Easy on the gut, zero bloat, hits fast.
60g cream of rice
1 scoop whey
10g honey
Handful blueberries
Sprinkle cinnamon + pinch of salt
✅ Fuels AM session without crashing
✅ Keeps glycogen up for high-output rounds
✅ No sluggish digestion mid-round
Post-Training Recovery Shake
Whey + banana + pink salt + water
1 scoop whey
1 banana
250ml water
Small pinch pink salt
✅ Rehydrates, restores carbs + protein, kickstarts recovery window
✅ Salt helps refill what you lost sweating
Lunch
Grilled chicken wrap + sweet potato wedges + greens
→ Moderate carbs, high protein, low volume — ideal post-sparring or for midday fuel.
tortilla wrap
120g grilled chicken thigh or breast
Greek yogurt + hot sauce as dressing
Mixed greens
150g sweet potato (air fried)
✅ Keeps energy steady through the day
✅ Light enough to not affect PM session
✅ Satisfying without overfilling
Dinner (Post-Evening Training)
Beef mince rice bowl
→ Refuels, repairs, and reloads muscle glycogen after the second session.
100g lean beef mince
75g white rice (uncooked weight)
Chopped cucumber, tomato, parsley
Low-fat garlic yogurt dressing
Olive oil drizzle (5g)
✅ Balanced macros
✅ Rebuilds what you burned
✅ Helps restore sleep quality with fats + salt
Evening Snack
Protein pudding + almond butter + dark choc chips
→ Sweet enough to crush cravings. High enough protein to support overnight recovery.
1 pot high-protein pudding or Greek yogurt
1 tsp almond butter
Sprinkle of dark chocolate chips or cocoa nibs
✅ Keeps cravings in check
✅ Supports recovery overnight
✅ No need to ruin your cut with a binge
🧠 Final Note:
This isn’t about eating “perfect.”
It’s about eating on purpose — to perform, cut weight, and walk into the cage feeling dangerous.
Want more meals like this — already broken down, already built for fighters?
Grab the Athletes Appetite Cookbook here
50+ recipes built for real training, real weight cuts, and real performance.
No fluff. Just food that works.
