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Best Boxing Diet Plan For The New Year

A New Year’s diet plan can be difficult to stick with – unless you choose a boxer’s diet. A boxing diet plan is grounded in clean eating and consuming foods that fuel the body. Boxers achieve peak physical shape through exercise and diet.

Starting a boxing diet and exercise plan is easy and yields results quickly. Beginners will feel the difference in body and mind, and in just a few short weeks, they will see a more toned, stronger physique.

If you’re trying to figure out how to start a New Year diet that you’ll be able to maintain, learn how to eat like a boxer.

What Is a Boxer’s Diet?

A boxing diet consists of whole, nutritious foods in the proper proportions, consumed at the right times. Boxing nutrition includes these three (3) main food groups:

1. Complex Carbohydrates

Examples: Whole grain breads/pastas, fresh fruit, rice, oats, potatoes

2. Lean Proteins

Examples: White meats, lean red meats, fish, low-fat dairy

3. Healthy Fats

Examples: Nuts, avocado, fish, olive oil

While these three groups should ideally be included in every meal, the proportions of these foods change before a workout and after a workout as the needs of the body change. More carbohydrates are needed before a workout to provide energy, whereas more protein is needed after to restore the muscles.

Boxers eat before they feel too hungry and stop eating before they feel too full. Do not forget the importance of hydration – boxers should drink at least one gallon of water per day.

How Many Meals Do Boxers Eat?

Professional boxers will usually eat at least three (3) meals a day and up to five (5) or more when training. Snacks are very important to keep energy levels stable and keep you feeling satiated. Protein shakes are excellent to give the muscles a quick recovery boost after a particularly intense workout and don’t take much time to prepare.

What Is a Boxing Diet Plan?

The best way to get an idea of the kinds of foods to include in a boxing diet plan is to look at a sample meal schedule like this one-week plan here:

1 Week Sample Meal Plan [Four (4) Training Days]

*Food suggestions and pairings. Individual serving sizes will vary by boxer’s height and weight.

Sunday (Rest Day)

Breakfast:


  • Cream of wheat with fresh fruit

Lunch:


  • Grilled chicken and hummus in a whole grain pita

Dinner:


  • Whole grain pasta with meat sauce and mixed green salad

Suggested snacks:


  • Low-fat Greek yogurt or kefir
  • Almonds
  • Cottage cheese (low-fat)

Monday (AM Training)

Breakfast:


  • Scrambled eggs with peppers
  • Wholegrain toast

Lunch:


  • Turkey and avocado sandwich on wheat bread

Dinner:


  • Chicken and snap pea stir-fry over rice

Suggested snacks:


  • Protein shake (30-60 minutes after workout)
  • Mixed nuts (low sodium)
  • Apple slices with peanut butter

Tuesday (AM Training)

Breakfast:


  • Wholegrain pancakes or waffles with fresh fruit
  • Low-fat Greek yogurt

Lunch:


  • Black bean burrito

Dinner:


  • Grilled salmon and roasted vegetables over quinoa

Suggested snacks:


  • Protein shake (30-60 minutes after workout)
  • Banana
  • Almonds

Wednesday (AM Training)

Breakfast:


  • Poached egg sandwich on whole grain bread
  • Fresh fruit

Lunch:


  • Tuna salad wrap

Dinner:


  • Roasted chicken and summer squash with roasted sweet potatoes

Suggested snacks:


  • Protein shake (30-60 minutes after workout)
  • Hard boiled eggs
  • Cottage cheese (low-fat)

Thursday (Rest Day)

Breakfast:


  • Avocado, banana, strawberry & kale smoothie made with low-fat yogurt or kefir

Lunch:


  • Turkey sandwich on whole grain bread

Dinner:


  • Broiled halibut with spinach over rice or with roasted potatoes

Suggested snacks:


  • Celery and carrot sticks with hummus
  • Almonds
  • Multigrain chips with guacamole

Friday (PM Training)

Breakfast:


  • Oatmeal with fresh fruit

Lunch:


  • Grilled chicken sandwich on whole grain bun

Dinner:


  • Sauteed sirloin tips with mushrooms and garlic over couscous with roasted Brussel sprouts

Suggested snacks:


  • Protein shake (30-60 minutes after workout)
  • Banana with peanut butter
  • Low-fat Greek yogurt or kefir

Saturday (Rest Day)

Breakfast:


  • Whole grain waffles with fresh fruit

Lunch:


  • Grilled chicken salad with olive oil dressing

Dinner:


  • Seared tuna with green beans over rice

Suggested snacks:


  • Low-fat Greek yogurt
  • Bean salad
  • Almonds

A boxer’s diet proves that nutritious foods can also be delicious. Working with your body’s own needs around your workout schedule maximizes energy use. Beginners to a boxing diet plan can taste and feel the difference, making it one of the most effective – and easiest – New Year diet plans to actually stick to all year long.


The Author: Tommy Duquette is the Co-Founder and Head of Content at FightCamp. He is a former US Boxing Team member with 136 fights under his belt and qualified for the 2012 Olympic trials as the #2 seed. He has 18 years of experience training clients in boxing and fitness. 

Related Articles:

What To Eat Before a Boxing Workout
What To Eat After a Boxing Workout
How To Start A New Year’s Diet (For Boxers)