Hunter Ewald's Athletic Performance Meal Plan

Hunter Ewald IBJJF American Nationals

Hunter Ewald

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:

Grocery list of foods:

[DOWNLOAD] Grocery List

Carbohydrates:

Protein:

Fats:

  • Old fashion oats
  • Whole wheat bread
  • Buckwheat flour
  • Whole wheat flour
  • Bagels
  • Whole wheat English muffins
  • Muesli
  • Quinoa
  • Quinoa flakes
  • Pretzels
  • Brown rice noodles
  • Whole wheat tortillas/wraps
  • Popcorn
  • Naan bread
  • Nut butter spread (of your choice)
  • Eggs
  • Turkey sausage
  • Salmon Gravalox
  • Chicken
  • Salmon
  • Cod
  • Almonds or assorted nuts
  • Hummus
  • Canned tuna
  • Nitrate-free turkey deli meat
  • Sausage
  • Ground Bison (90/10)
  • Pork loin
  • Black beans
  • Greek yogurt
  • Cream cheese
  • Olive oil
  • Coconut oil
  • Milk of choice
  • Sesame oil
  • Low-fat Laughing Cow Cheese
  • Shredded mozzarella cheese
  • Dill yogurt dip

    • Fruits:
      Vegetables:
      • Mango
      • Bananas
      • Various berries
      • Pears
      • Avocado
      • Tomatoes
      • Raisins
      • Lemon
      • Grapes
      • Lime

       

       

      • Spinach
      • Bell peppers
      • Mushrooms
      • Zucchini
      • Yellow squash
      • Egg plant
      • Broccoli
      • Garlic
      • Sweet potatoes
      • Celery
      • Butter lettuce
      • Asparagus
      • Cucumbers
      • Tomatoes

       

       Condiments:
      Seasonings:
      Miscellaneous:
      • Balsamic vinegar
      • Shoyu
      • Apple cider vinegar
      • Mustard
      • Ketchup
      • Honey

       

       

       

       

      • Cinnamon
      • Nutmeg
      • Ginger
      • Garlic powder
      • Cayenne pepper
      • Paprika
      • Cumin

       

       

       

      • Chia seeds
      • Vanilla extract
      • Brown sugar
      • ATH Build Protein
      • Dark chocolate chips
      • Pico de Gallo/ Salsa
      • Green enchilada sauce
      • Marinara sauce 
      • Orange juice
      • Green chilis
      • Flax seeds
      • Vegetable broth


      Two-week meal plan

       

      Breakfast

      Lunch

      Snack

      Dinner

      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

       

      Banana

      Peanut butter

      Raisins for topping

      Macros:

      CHO: 14 g

      PRO: 13 g

      Fat: 9 g

       

      Meal prep roasted chicken and veggies

      Macros:

      CHO: 65 g

      PRO: 21g

      Fat: 10g

       

       

      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

       

      ATH Organics Paleo Double Chocolate Chip Cookie Bites

      Macros:

      CHO: 28.5 g

      PRO: 25 g

      Fat: 3.75 g

       

      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

      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

       

      ¼- ½ cup almonds or assorted nuts

      Macros:

      CHO: 15 g

      PRO: 15 g

      Fat: 36 g

       

       

      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

       

      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 

      Chicken Teriyaki Bowls

       

      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

       

      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

       

       

      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

       

      Dark chocolate and almonds

      Macros:

      CHO: 14 g

      PRO: 3 g

      Fat: 12 g

       

       

      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

      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

       

      2 cups popcorn

      Macros:

      CHO: 10 g

      PRO: 2 g

      Fat: 3 g

       

      Meal prep cod and veggies

       Macros:

      CHO: 19 g

      PRO: 23 g

      Fat: 11 g

      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

      Meal prep cod and veggies

      Macros:

      CHO: 19 g

      PRO: 23 g

      Fat: 11 g 

       

      ATH Organics Peanut Butter Build Shake

      Macros:

      CHO: 3 g

      PRO: 20 g

      Fat: 1.5 g

       

       

      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

       

      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

       

      1 boiled egg

      Sliced cucumbers

      Hummus

      Macros:

      CHO: 6 g

      PRO: 12 g

      Fat: 11 g

       

      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

      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

       

       

      ATH Organics Probiotic Frozen Yogurt

      Macros:

      CHO: 25 g

      PRO: 6 g

      Fat: 6 g

       

       

      3 oz grilled white fish

      ½ cup quinoa

      2 cups grilled vegetables or salad

      Macros:

      CHO: 50 g

      PRO: 34 g

      Fat: 15 g

       

      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

       

      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

       

      Meal prep sausage and veggies

      Macros:

      CHO: 33 g

      PRO:  35

      Fat: 37g

       

      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

       

       

      ½ cup whole grain pretzels

      ½ tuna

      Celery sticks

      Macros:

      CHO: 25 g

      PRO: 22 g

      Fat: 2 g

       

      Honey garlic shrimp

      Macros:

      CHO: 18 g

      PRO:  38 g

      Fat: 5 g

      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

      Meal prep sausage and veggies

      Macros:

      CHO: 33 g

      PRO:  35

      Fat: 37g

       

       

      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

       

      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

       

      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

       

      ATH Organics High Protein Waffles

      Cottage cheese

      Berries

      Drizzle of honey

      Macros:

      CHO: 17 g

      PRO: 55 g

      Fat: 4 g

       

      Honey garlic shrimp

      Macros:

      CHO: 18 g

      PRO:  38 g

      Fat: 5 g

      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

      Carnitas bowls

      Macros:

      CHO: 29 g

      PRO:  32 g

      Fat:18 g

       

      2 cups popcorn

      Macros:

      CHO: 10 g

      PRO: 2 g

      Fat: 3 g

       

       

      Baked potato with sour cream

      Steamed vegetables

      3 oz. grass-fed grilled steak

      Macros:

      CHO: 60 g

      PRO: 45 g

      Fat: 41 g

       

       

      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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