Tough Mudder T-MINUS 30 Meal Prep Plan for Nutrition Plan Blue

Tough Mudder T-MINUS 30 Meal Prep Plan for Nutrition Plan Blue

Doing a Tough Mudder is no walk in the park. So it only makes sense that training for one is just as challenging. But you don’t have to figure out how to get ready for one all by yourself!

The T-MINUS 30 training plan will help you get into peak shape, so your body is ready to go through rigorous tests of strength and endurance as you make your way across the course. Plus, the 30-minute workouts are paired with a nutrition plan that will help you stay fueled with wholesome, healthy foods, so you can train harder than ever before.

This Tough Mudder T-MINUS 30 Meal Prep Plan gives you a whole week of delicious recipes that will give your body what it needs to get strong, lean, and fit. You’ll get to enjoy eggs and avocado toast, a hearty steak salad, a grilled chicken wrap, and more. And because you probably don’t have a ton of  time to spend cooking in the kitchen, all of these meals are pretty easy to put together!

 

The Openfit Nutrition Plan

Openfit designed its nutrition plan to help you power up for your workouts and help you reach your goals.  The plan tells you how much to eat of the different food groups, and it gives you a full list of which foods fit into each group. You can choose between six plans, depending on how many calories you should be consuming each day. This particular Tough Mudder T-MINUS 30 meal prep plan follows the Openfit Nutrition Plan Blue, which is 1,200 – 1,499 calories.

If you’re in a higher calorie bracket, but are craving the dishes in this meal prep plan, don’t worry! You can still enjoy them – just add more food from the approved food groups in your plan.

 

Tough Mudder T-MINUS 30 Meal Prep – Nutrition Plan Blue

Eating should be fun, so we’ve added some variety into this meal prep plan! Instead of eating the same thing every day for five days straight, this plan has two options for every meal. Check out this overview, and then keep scrolling for a breakdown of how to put together each dish.

 

Menu 1:

Breakfast: Fruit & Nut Oatmeal with Yogurt
(1 Fruit & Vegetable, 1 Protein, 1 Fat, 1 Other Carbohydrate)

Lunch: Grilled Chicken Wrap with Soup
(1 Fruit & Vegetable, 1 Protein, 1 Fat, 1 Other Carbohydrate)

Snack: Crunchy Carrots
(1 Fruit & Vegetable)

Dinner: Salmon, Sweet Potato and Veggies
(2 Fruits & Vegetables, 1 Protein)

Pre-Workout: Openfit Fuel Pre-Workout Formula

Post-Workout: Openfit Recovery Post-Workout Formula with Banana and Unsweetened Almond Milk
(1 Fruit & Vegetable, 1 Protein, 1 Fat)

Tough Mudder T-Minus 30 Meal Prep

 

Menu 2:

Breakfast: Eggs, Avocado Toast and Fruit
(1 Fruit & Vegetable, 1 Protein, 1 Fat, 1 Other Carbohydrate)

Lunch: Steak Salad
(2 Fruits & Vegetables, 1 Protein, 1 Fat)

Snack: Apples
(1.5 Fruits & Vegetables)

Dinner: Green Beans, Ground Turkey and Rice
(1.5 Fruits & Vegetables, 1 Protein, 1 Fat, 1 Other Carbohydrate)

Pre-Workout: Openfit Fuel Pre-Workout Formula

Post-Workout: Openfit Recovery Post-Workout Formula with Strawberries
(1 Fruit & Vegetable, 1 Protein)

Tough Mudder T-Minus 30 Meal Prep

 

Tough Mudder T-MINUS 30 Meal Prep Recipes

We’re here to make your Tough Mudder training as easy as possible. That’s why we created workouts you can stream anywhere you are and at any time of day. The same concept goes for the nutrition plan — it’s designed with simple meals that aren’t overly complicated to put together.

Here, we’ve broken down the ingredients for each of the meals listed above. The Openfit Nutrition Plan also offers suggestions on how to cook different proteins, how to steam vegetables, and it even has herb and spice mixtures you can use to jazz up any dish.  You can check out your Nutrition Plan for even more tips!

And don’t forget to take a look at the grocery list at the bottom to make your shopping experience even faster and easier. Who said meal prepping had to be hard?

 

Menu 1 Recipes

Fruit & Nut Oatmeal with Yogurt

  • ½ cup cooked oatmeal
  • 6 oz. (~3/4 cup) Greek yogurt (plain, 2%)
  • 7 strawberries, sliced
  • 1 fresh fig, diced
  • 6 almonds, chopped

Tough Mudder T-Minus 30 Meal Prep Breakfast

 

Grilled Chicken Wrap with Soup

  • 3 oz. grilled chicken, sliced
  • 1 cup spinach
  • 1 small (6-inch) whole-grain tortilla
  • 1/8 avocado
  • Serve with a side of ½ cup our hearty vegetable soup (get the full recipe here!)

Tough Mudder T-Minus 30 Meal Prep Lunch

 

Crunchy Carrots

  • 20 raw baby carrots

 

Salmon, Sweet Potato and Veggies

Fish Preparation Tips:

  1. Preheat oven to 400° F.
  2. Place fish on baking sheet that has been lightly coated with spray.
  3. Season fish with salt and pepper (if desired). Top each fillet with a lemon slice.
  4. Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork.

Steamed Veggies Preparation Tips:

  1. Boil water in steamer (or large saucepan) over high heat. Reduce heat to medium-high.
  2. Place broccoli in steamer basket; cook for 5 to 7 minutes.
  3. Serve warm or rinse in cold water until cool.

Tough Mudder T-Minus 30 Meal Prep Dinner - Broccoli, Salmon, and Sweet Potato

 

Openfit Recovery Post-Workout Formula blended with:

  • ½ large banana
  • 1¼ cups unsweetened almond milk

Tough Mudder T-Minus 30 Meal Prep Post-Workout - Openfit Recovery with Banana

 

Menu 2 Recipes

Eggs, Avocado Toast and Fruit

  • 2 large eggs, scrambled
  • 1 slice whole-grain toast
  • 1/8 avocado
  • 1 medium orange

Tough Mudder T-Minus 30 Meal Prep Dinner

 

Steak Salad

  • 2 cups baby spinach, raw
  • ½ cup mushrooms, sliced
  • 1/3 cup carrots, sliced
  • ½ cup cucumbers, sliced
  • 1 medium tomato, diced
  • 3 oz. grilled lean steak, sliced (Try seasoning the steak with the Openfit Protein Rub!)
  • 1 Tbsp. Lemon Tarragon Vinaigrette salad dressing (get the full recipe here!)

Steak Preparation Tips:

  1. Preheat grill (or broiler) to high.
  2. Place beef on broiler pan that is lightly coated with spray. Season beef with salt and pepper (if desired).
  3. Grill (or broil) beef for approx. 4 to 5 minutes on each side for medium-rare, or 6 to 7 minutes on each side for medium, or to desired doneness. Cut into four even pieces.
  4. Let beef rest for 5 minutes before serving.

Protein Rub:

  • ¼ cup ground paprika
  • 2 Tbsp. onion powder
  • 2 tsp. sea salt (or Himalayan salt)
  • 2 tsp. ground black pepper
  • 2 tsp. garlic powder
  • 2 tsp. ground smoked paprika (optional)
  • 1 tsp. ground cayenne pepper

Tough Mudder T-Minus 30 Meal Prep Dinner

 

Fruit Snack

  • 1 large apple

 

Green Beans, Ground Turkey and Rice

  • 1¼ cup green beans
  • 1/3 cup cooked brown rice
  • 3 oz. cooked ground turkey
  • 1 tsp. sesame oil

Tough Mudder T-Minus 30 Meal Prep Dinner

Openfit Recovery Post-Workout Formula blended with:

  • 15 strawberries
  • water

Tough Mudder T-Minus 30 Meal Prep Post-Workout - Openfit Fuel with Strawberries

 

Grocery List for Tough Mudder T-MINUS 30 Meal Prep

Tough Mudder T-MINUS 30 Meal Prep Blue Grocery List

Fruits

  • 2 large apples
  • 2 medium tomatoes
  • 51 fresh strawberries
  • 2 medium oranges
  • 1 avocado
  • 2 large banana
  • 3 fresh figs
  • 2 lemons

 

Vegetables

  • 2½ cups green beans
  • 1 cucumber
  • 3 medium carrots
  • 60 raw baby carrots
  • 3 oz. mushrooms (4-5 button mushrooms)
  • 7 cups baby spinach
  • 5 cups broccoli florets
  • 3 small sweet potatoes
  • ½ medium onion
  • 1 clove garlic
  • ½ cup white corn kernels
  • ½ (14.5 oz.) can diced tomatoes, no salt added
  • 1 medium red or white potatoes
  • ½ medium yellow squash
  • 1 medium zucchini
  • 1 shallot

 

Proteins

  • 8 oz. raw lean steak
  • 4 large eggs
  • 12 oz. raw wild salmon
  • 12 oz. raw chicken breast
  • 8 oz. raw ground turkey
  • 18 oz. Greek yogurt (plain, 2%)

 

Fats

  • sesame oil
  • olive oil
  • 3¾ cups unsweetened almond milk
  • 18 almonds

Pantry/Spices

  • sea salt (or pink Himalayan salt)
  • ground black pepper
  • Dijon mustard
  • 1½ cups low-sodium organic vegetable broth
  • ½ tsp. dried ground thyme
  • 1 bay leaf
  • 3 sprigs fresh tarragon

 

Other Carbohydrates

  • 1/3 cup dry brown rice
  • 2 slices whole-grain bread
  • 3 small (6-inch) whole-grain tortillas
  • ¾ cups dry rolled oats

Openfit Supplements

 

Tough Mudder T-MINUS 30 Meal Prep

 

Photography by Anguel Dimov, AB Creative

Openfit

About

Openfit is the all-in-one fitness, nutrition, and wellness destination. At Openfit, we put live, certified trainer-led workouts that provide real-time feedback and encouragement, personalized meal plans, and on-demand fitness programs led by some of the world’s most sought-after trainers and athletes all in the palm of your hand.

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