No Fitness Plan works without a solid Diet Plan to support it. Now I didn’t study this, but I think with a bit of common sense everybody can eat healthy.

My idea is of adapting healthy habits into my own diet, one step at a time.

As you all might know, I ain’t a fan of traditional diets. Starving yourself just hurts you and your body will use every single calorie you give it afterwards, hellooooooo yoyo-effect.

So instead I am all for acknowledge your ” Wants” and plan them into your plan.

In the end it depends on total calorie intake ( which by the way I won’t be counting – because what a waste of time – But just for this 3 weeks I will put everything I eat into my app and show you final calorie In- and Outtake.Just to show you if you eat reasonable you can stay in an ok calorie range, without counting every single one).

So no proper Fitness Diet for this Food Plan?

Suuuuuure if you want to go all out, you can stick to strict Fitness Diets and take extra supplements and whatsoever, but not to insult you, these will all just really work, once you are training at least 4 times a week or more, otherwise you can get all you need with good old plain food.

Also the results will definitely be better if you stick to a stricter diet, but those need a shitload of preparation time, from planning to buying and often are a tad pricy with all those super foods…not an option. You don’t need super foods to eat healthy! If you want to know more about that topic I wrote a post about Superfoods and if you really need them.

And in short I prefer to be happy and sated then “hangry”, because I am starving myself.

So sure results in this 3-weeks depend a lot on your diet. I am picking the middle road, because I know otherwise I will stop after a week, because I had it with being hungry.

To give the whole thing a much more fun twist, we have themed weeks, and because I really miss the Chinese Food I choose China as our first cuisine 😉

The Rules of my Food Plan

  1. I choose 5-Meals a Day, because for me as a student my days are rather long and I need something to get me over my afternoon hole, before having Dinner.
  2. 3 Mains, 2 Snacks, to keep the blood sugar level even, that way I won’t binge, my body doesn’t get into the hungry state, where you usually end up eating way more than you need.
  3. I like Carbs, they keep me going, so I won’t cut back on them.
  4. Veggies and Fruits each Day and less meat. Trying not to eat convenience food (to many hidden salts, sugar and calories), better cook yourself.
  5. Nuts for the brain and no sugary drinks (besides 1-2 energy drinks – we all got our “Wants” )
  6. Lastly best go shopping once for the whole week, that way you won’t get tempted to buy extra stuff and also it’s easier to stick with your meal plan =)

Typical Chinese Cuisine

So what is there to know about Chinese Food?

  • Lots of fruits, but not much other sugar.
  • Many veggies (steamed or quick stir-fry)
  • Rice as main source of carbs
  • Soups
  • Spicy Food, which is great for getting your digestion going.


Meal Plan for 3 Week Fitness Plan for Students

I by the way got most of my recipes from this awesome Blog I found online.

The recipes we tried so far taste pretty close to how the food tasted in China and I absolutely looooove them, because they really settle my cravings.

So I will link to them and if I use one of mine recipe, the post will follow as soon as it is cooked 😉

Just one rule: I  used a lot less meat then in the recipes and really try to keep the portions small & we eat the rests for lunch the next Day to save cooking time!

Day 1

  • Yogurt
  • Smoothie (we went for Banana, Melon and Green Tea)
  • Egg Drop Soup (Super easy – Soup Stock, beaten eggs and spring onions)
  • Peanuts (small portions people-no more than a hand)
  • Chinese spaghetti and Broccoli

Day 2

  • Milk Bubble Tea (You can get Taro Beads in your Asia Food Stores – to make it more filling)
  • Apple
  • Rest from last nights Dinner
  • Wasabi Nuts
  • Eggs with Shrimp & Bok Choi & Rice

Day 3

  • Fruit Smoothie (Do what you like)
  • Carrot Sticks
  • Rest from last nights Dinner
  • Banana
  • Dumpling Soup

Day 4

  • Soy Milk ( you can get the fresh one or the powder)
  • Pineapple
  • Dumpling Soup Rest
  • Peanuts
  • 3 Treasures (aubergine, pepper and potatoes) & Pork (remember small portions! ) & rice

Day 5

  • Smoothie
  • Veggie Sticks
  • Rest from last nights Dinner
  • Melon
  • Sichuan Beans & Spice potatoes (this is just a side, not meant to fill you up) & Rice

Day 6

  • Oatmeal with some fruits
  • Apple
  • Salad with Glasnoodles ( my own creation – but you will need green salad, glasnoodles, cilantro, bit of chicken breast, bell pepper, chilli, rice vinegar, soy sauce, lemon juice)
  • Peanuts
  • Rest from yesterdays Dinner

Day 7

  • Soy Milk
  • Rest of the Fruits from last week as Fruit Salad
  • Noodle Soup ( Or any other soup, feel free to take whatever)
  • Veggie Sticks
  • Left-over Stir-fry (Whatever is left in the fridge and needs to be used ) Rice or Noodles – your choice!


And that’s pretty much it.

The recipes tell you what you will need to buy and I trust in you common knowledge 😉 Otherwise feel free to write me and I will add a shopping list, to make it easier for you to follow along.

Because there are some spices you maybe don’t have in your kitchen, the budget this week might be a bit higher then usual, but most of them will last you really long, so see it as an investment into the future and many more yumm recipes to come^^

Here you will get back to the Fitness Challenge.

Let’s do this and happy cooking 😉

We are so going to rock this challenge together ^^



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