Hunter Ewald's Athletic Performance Meal Plan
Who is Hunter Ewald?
Full Name: Hunter Xavier Kainalu Ewald
Jiu Jitsu Linage: Mitsuyo Maeda > Carlos Gracie > Helio Gracie > Royler Gracie > Bruno Ewald > Hunter Ewald
Hunter Ewald is a jiu jitsu black belt from the state of Hawaii where he was born and raised. Earning his black belt from his father Bruno Xavier Ewald of Longman Jiu-Jitsu Academy.
While competing in the lower belt divisions of the IBJJF tournaments for Roberto "Cyborg" Abreu's Fight Sports Academy, Hunter Ewald achieved prestigious medals as a jiu jitsu gi and no-gi competitor.
In 2019, Hunter Ewald placed first in the IBJJF American Nationals and is recognized as a high-level competitor in the sport today.
Hunter Ewald's Meal Plan Goal:
Eating a healthy, balanced diet daily, in order to maintain high energy levels required for intense workouts and training. This meal plan was created with the specific goals to gain muscle and lean out.
This diet is primarily made up of complex carbohydrates, healthy fats, and moderate protein.
- Carbohydrates: 5-8 grams of CHO per kg of body weight.
- Protein: 1.2-2 grams of PRO per kg of body weight.
- Fat: moderate intake, focus on fats from plants and fish to reduce inflammation and support recovery.
Supplements:
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Creatine monohydrate- to help increase muscle mass, and enhance training
- Take within 10 minutes of pre or post workout
- Loading phase: 20-25 g per day for a week
- Typical dosage: 5 g per day
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BCAA supplement – to promote lean muscle growth, and decrease recovery time
- Split dose into two doses, pre and post workout
- Dose: 15 g per day
Grocery list of foods:
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Carbohydrates: |
Protein: |
Fats: |
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Fruits: |
Vegetables: |
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Two-week meal plan
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Breakfast |
Lunch |
Snack |
Dinner |
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Day 1 |
Peanut Butter Raisin Oatmeal: 1 cup cooked oatmeal 1 Tbsp peanut butter ¼ cup cut fruit Macros: CHO: 44 g PRO: 7 g Fat: 7 g |
3 oz grilled chicken 2 cups salad ½ cup quinoa ¼ avocado Dressing: olive oil and balsamic vinegar Macros: CHO: 35 g PRO: 20 g Fat: 26 g
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Banana Peanut butter Raisins for topping Macros: CHO: 14 g PRO: 13 g Fat: 9 g
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Meal prep roasted chicken and veggies Macros: CHO: 65 g PRO: 21g Fat: 10g
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Day 2 |
Egg Omelet: 2 eggs 2 Tbsp low fat milk ¼ cup diced green peppers ¼ cup mushrooms 1 slice whole-wheat toast ½ tsp butter Macros: CHO: 18 g PRO: 29 g Fat: 20 g |
Meal prep roasted chicken and veggies Macros: CHO: 80 g PRO: 24 g Fat:11 g
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ATH Organics Paleo Double Chocolate Chip Cookie Bites Macros: CHO: 28.5 g PRO: 25 g Fat: 3.75 g
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Chicken & vegetable stir fry: 3 oz. grilled chicken Brown rice noodles 2 cups mixed stir-fry vegetables Sauce: 2 Tbs shoyu, 2 Tbs oyster sauce, 2 tsp sesame oil, garlic powder to taste, salt to taste, and dash of cayenne Macros (1 cup): CHO: 7 g PRO: 22 g Fat: 4 g |
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Day 3 |
Overnight Oats: 1 cup rolled oats 1 cup low fat milk 5 Tbsp Greek yogurt 1 tsp vanilla extract 1 Tbsp chia seeds 1 cup chopped strawberries Optional: 1 Tbsp of maple syrup Macros: CHO: 50 g PRO: 7 g Fat: 9g |
Meal prep roasted chicken and veggies Macros: CHO: 80 g PRO: 24 g Fat:11g
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¼- ½ cup almonds or assorted nuts Macros: CHO: 15 g PRO: 15 g Fat: 36 g
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3 oz grilled salmon ½ cup brown rice 2 cups grilled vegetables Salmon seasoning: olive oil, lemon pepper, paprika, salt Macros: CHO: 41 g PRO: 31 g Fat:17 g
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Day 4 |
Buckwheat pancakes: 1 cup milk 1 banana 1 tsp vanilla extract 1 tsp cinnamon 1 cup buckwheat flour 1 tsp baking powder 1 Tbsp chia seeds 1 Tbsp coconut oil Macros: CHO: 25 g PRO: 7 g Fat: 6 g |
Macros: CHO: 65 g PRO: 21g Fat: 10g |
½ cup whole grain pretzels ½ cup hummus Celery sticks Macros: CHO: 40 g PRO: 5 g Fat: 9 g
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Lemon Salmon & sweet potato: 1 sweet potato Salt and pepper 2 cups broccoli 6 oz. salmon 1 Tbsp lemon juice ¼ tsp garlic powder Olive oil Macros: CHO: 35 g PRO: 22 g Fat: 23 g
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Day 5 |
Egg avocado Toast Whole wheat toast ½ sliced avocado 1 boiled egg sliced Drizzle of olive oil Salt and pepper Macros: CHO: 18 g PRO: 19 g Fat: 24 g |
Whole-wheat wrap: Lettuce Tomatoes 3 oz. tuna Hummus Macros: CHO: 52 g PRO: 29 g Fat: 23 g
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Dark chocolate and almonds Macros: CHO: 14 g PRO: 3 g Fat: 12 g
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Taco Salad 3.5 oz. shredded chicken 2-3 cups chopped salad ¼ avocado ¼ cup pico de gallo 1 whole-wheat tortilla Macros: CHO: 3 g PRO: 36 g Fat: 34 g |
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Day 6 |
Spinach-egg scrambled: 2 eggs 1 Tbsp milk Handful of spinach ¼ cup diced tomatoes 1 whole wheat toast Macros: CHO: 16 g PRO: 13 g Fat: 8 g |
3-4 oz nitrate free turkey deli meat Cheese cubes (Laughing Cow Cheese) Grapes Pretzel chips Macros: CHO: 29 g PRO: 26 g Fat: 11 g
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2 cups popcorn Macros: CHO: 10 g PRO: 2 g Fat: 3 g
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Macros: CHO: 19 g PRO: 23 g Fat: 11 g |
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Day 7 |
Spiced quinoa oats: 1 Tbsp butter ¼ cup oats ¼ cup quinoa flakes 1 grated pear 1 cup milk 1 tsp cinnamon 1 Tbsp chia seeds ½ tsp nutmeg Macros: CHO: 36 g PRO: 15 g Fat: 15 g |
Macros: CHO: 19 g PRO: 23 g Fat: 11 g
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ATH Organics Peanut Butter Build Shake Macros: CHO: 3 g PRO: 20 g Fat: 1.5 g
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Sweet Mustard Chicken Wraps from Clean Simple Eats: 4 oz. grilled chicken breast 1 whole grain tortilla 2 tomato slices ½ cup chopped cucumbers ½ cup spinach ¼ sliced avocado Salt & pepper Mustard Sauce: 4 Tbs. nonfat, plain Greek yogurt 2 tsp. mustard 1 tsp. raw honey Macros: CHO: 36 g PRO: 25 g Fat: 12 g
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Day 8 |
Turkey sausage sandwich 2 whole wheat English muffins 1 scrambled egg 1 turkey sausage patty Macros: CHO: 43 g PRO: 21 g Fat: 12 g |
Honey Lime Chicken Enchiladas from Clean Simple Eats: 8 oz. cooked chicken breast ¼ cup nonfat, plain Greek yogurt 2 Tbs. honey 2 Tbs. lime juice, 1 tsp. chili powder, Dash garlic powder, ¼ cup fresh minced onion, 4 whole grain tortillas, 2 lite Laughing Cow Cheese wedge, ½ cup green enchilada sauce, ¼ cup low-fat, shredded mozzarella cheese, 4 Tbs. fresh salsa, 32 asparagus spear 2 tsp. olive oil Sea salt and pepper, to taste Macros: CHO: 39 g PRO: 28 g g Fat: 8 g
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1 boiled egg Sliced cucumbers Hummus Macros: CHO: 6 g PRO: 12 g Fat: 11 g
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Grilled Bruschetta Pizza from Clean Simple Eats: 4 pieces Stonefire mini naan bread, ½ cup marinara sauce, ½ cup low-fat, shredded mozzarella cheese, 8 oz. grilled/cooked chicken breast, Dash paprika, Dash garlic powder Bruschetta Salad: 6 oz. chopped tomatoes, 4 oz. chopped cucumbers, 1 Tbs. olive oil ½ tsp. minced garlic, Dash sea salt, Dash ground black pepper, Pinch fresh basil, chopped Topping: 2 Tbs. grated Parmesan cheese 2 Tbs. balsamic glaze Macros: CHO: 33 g PRO: 27 g Fat: 12 g |
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Day 9 |
Lox ‘n bagels Bagel 2 Tbsp cream cheese Tomato slices 2-3 oz Salmon Gravalox Macros: CHO: 61 g PRO: 22 g Fat: 17 g |
Honey Lime Chicken Enchiladas (left overs) Macros: CHO: 39 g PRO: 28 g g Fat: 8 g
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ATH Organics Probiotic Frozen Yogurt Macros: CHO: 25 g PRO: 6 g Fat: 6 g
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3 oz grilled white fish ½ cup quinoa 2 cups grilled vegetables or salad Macros: CHO: 50 g PRO: 34 g Fat: 15 g
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Day 10 |
Muesli and nuts 1 cup muesli (no added sugar) ½ cup milk ½ cup Greek yogurt Sweeten with maple syrup Assorted berries Macros: CHO: 66 g PRO: 8 g Fat: 4 g
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Butternut squash Chickpea Curry: 1 cup diced butternut squash 2/3 cup diced carrots 1 cup potatoes 1 white onion 1 canned chickpea 1 can coconut milk 1 tsp coconut oil 1 garlic clove minced ½ tsp grated ginger 1 tsp ground cumin 1 tsp coriander 1 tsp turmeric powder *if too thick add vegetable broth Serve with ½ cup brown rice Macros: CHO: 82 g PRO: 15 g Fat: 10 g |
Hard-boiled egg Sliced carrots and cucumbers Macros: CHO: 6 g PRO: 24 g Fat: 11 g
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Macros: CHO: 33 g PRO: 35 Fat: 37g
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Day 11 |
Bagel cream cheese and avocado and tomato Bagel 2 Tbsp cream cheese Sliced avocado Sliced tomatoes Macros: CHO: 53 g PRO: 9 g Fat: 22 g |
Butternut squash Chickpea Curry (leftovers) Macros: CHO: 82 g PRO: 15 g Fat: 10 g
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½ cup whole grain pretzels ½ tuna Celery sticks Macros: CHO: 25 g PRO: 22 g Fat: 2 g
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Macros: CHO: 18 g PRO: 38 g Fat: 5 g |
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Day 12 |
Quinoa Pancakes 1 cup milk 1 banana 1 tsp vanilla extract ¾ cup whole wheat flour ¼ cup quinoa flakes 1 tsp baking powder 1 Tbsp chia seeds Top with nut spread & maple syrup Macros: CHO: 52 g PRO: 18 g Fat: 7 g |
Macros: CHO: 33 g PRO: 35 Fat: 37g
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2-3 Cinnabon Energy Balls (makes 12): ½ cup nut butter 2 Tbsp maple syrup 3 Tbsp milled flax seeds 2 Tbsp cinnamon ¼ cup almond flour 1 tsp all spice 1 Tbsp chia seeds 1/3 pecan nuts (chopped) Macros: CHO: 19 g PRO: 8 g Fat: 9 g
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Burger and Sweet Potato fries from Clean Simple Eats: 18 oz. raw sweet potato, 16 oz. lean ground bison (90/10), 2 Tbs. dried minced onion, 1 tsp. minced garlic, Dash ground cumin, Dash of sea salt, Dash of pepper, Butter lettuce cups, 4 tomato slices, 4 red onion slices, 2 tsp. yellow mustard 8 tsp. ketchup Macros: CHO: 35 g PRO: 26 g Fat: 11 g
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Day 13 |
Fruit smoothie ½ cup spinach 1 cup milk 1 banana ½ cup mango ½ cup avocado 2 Tbsp chia seeds Macros: CHO: 33 g PRO: 25 g Fat: 20 g |
4-5 sweet peppers Hardboiled egg 2-3 oz. nitrate free deli turkey meat Sliced cucumbers 1 toasted pita bread 2 oz. Dill yogurt dip Macros: CHO: 50 g PRO: 26 g Fat: 30 g
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ATH Organics High Protein Waffles Cottage cheese Berries Drizzle of honey Macros: CHO: 17 g PRO: 55 g Fat: 4 g
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Macros: CHO: 18 g PRO: 38 g Fat: 5 g |
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Day 14 |
Whole wheat toast and nut spread 2 slices whole wheat bread 2-3 Tbsp nut spread 1 banana Sprinkle with chia seeds Macros: CHO: 50 g PRO: 14 g Fat:16 g |
Macros: CHO: 29 g PRO: 32 g Fat:18 g
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2 cups popcorn Macros: CHO: 10 g PRO: 2 g Fat: 3 g
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Baked potato with sour cream Steamed vegetables 3 oz. grass-fed grilled steak Macros: CHO: 60 g PRO: 45 g Fat: 41 g
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As a BJJ athlete competitor with no food allergies or restricted diet plan, this meal plan is to help Hunter Ewald fuel his training, lean out and gain muscle.
Hunter Ewald's meal plan also avoids eating the same thing everyday to prevent boredom and optimize the intake of nutrients a professional athlete's body needs.
Fuel your training with Hunter Ewald's meal plan and comment below.
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