Pre-Tough Mudder Meal Prep Plan

You’ve been training for weeks. You’ve been lifting weights, doing push-ups, running, stretching, and dialing in your diet. And now, the TOUGH MUDDER event you’ve been waiting for is just a few days away! Let’s make them count.

As you taper down from your TOUGH MUDDER T-MINUS 30 training to prepare your muscles and your mind for the upcoming course, you also need to keep focusing on your nutrition. And we have good news: You get to eat more carbs! This will help load up your glycogen stores so you can stay fueled and minimize the chance of running out of energy on the course.

Prepare for your next TOUGH MUDDER with T-MINUS 30 from Openfit! Get started for free today.

Now, we’re talking about healthier, more nutritious carbs like whole-grain pasta, brown rice, and potatoes, not empty-calorie carbs like cake and donuts. To help you fuel up properly, we crafted this simple and delicious meal prep for the week leading up to your Tough Mudder event.

Try Openfit’s One Minute Meal Plan!

If you want more meal prep guidance, Openfit makes eating healthy easy with the One Minute Meal Plan! It only takes one minute to set up your customized nutrition plan. Just answer a few questions and we’ll provide you with simple, healthy menu options for each day of the week. And these meals aren’t just healthy – they’re easy! Each meal takes 30 minutes or less to make and only has five to eight ingredients. To get started, download the Openfit app today in the Apple or Android app store.

For anyone who’s looking for a Tough Mudder-specific meal plan, we created two menus for the week leading up to your event. You can enjoy them on back-to-back days, or alternate between the two. The final day — the day of the event — includes breakfast, a pre-event snack, and a post-event recovery snack. After that, you can celebrate! Enjoy the finisher festivities, refuel with some of your favorite foods, rehydrate, and then pick back up with your healthy eating plan the next day.

This plan is for those who would normally fall into the Openfit Nutrition Plan Orange, which gives you about 1,800–2,099 calories per day. And since it’s the week leading up to the event, we added approximately an extra 300 calories, primarily from carbs, per day to help build up your glycogen stores.

Menu 1

Breakfast: Veggie Omelet with Toast and Fruit

Lunch: Chicken Burrito

Snack: Carrots and Hummus with Fruit

Dinner: Pasta and Side Salad

Pre-Workout: Ladder Pre-Workout

Post-Workout: Ladder Whey or Plant Protein blended with 1 large banana and water

Menu 2

Breakfast: Yogurt Parfait

Lunch: Tuna Melt with Side Salad

Snack: Apple and Nuts

Dinner: Chicken, Rice, and Veggies

Pre-Workout: Ladder Pre-Workout

Post-Workout: Ladder Whey or Plant Protein blended with 15 strawberries and water

Day of Tough Mudder

Breakfast (3–4 hours pre-race): Oats and Yogurt

Pre-Race (10–30 min. before start): Ladder Pre-Workout and fruit

Post-Race (within 30 min. after race): Ladder Whey or Plant Protein blended with 15 strawberries and coconut water

Menu 1 Recipes

Breakfast: Veggie Omelet with Toast and Fruit

2 eggs
1 cup spinach
½ cup mushrooms
1 medium tomato
2 slices whole-grain toast
- topped with 2 tsp. butter
1 large orange

Lunch: Chicken Burrito

Whole-grain (6-inch) tortilla filled with:
- 5 oz. cooked shredded chicken
- ⅓ cup black beans
- ¼ cup corn kernels
- ½ cup shredded lettuce
- 2 Tbsp. guacamole
- ¼ cup fresh salsa