A Chef's Daily Meal Plan For People Who Work Out Intensely

A Chef's Daily Meal Plan For People Who Work Out Intensely

Jill Slater
Jul 3, 2014
(Image credit: Jill Slater)

Jesa Henneberry is not only a private chef with a beautiful kitchen and a serious weekly meal planning routine; she's also a competitive body builder in the bikini and fitness categories! To participate in these competitions, Jesa has to be rigorous about her workout and her eating, but as a chef, her palate extends well beyond power bars and protein shakes.

When she started competing, she declared, "I am not going to deprive myself," which meant she needed to find a healthy and delicious diet she could rely on. Here's her own recommended daily meal plan — five meals, including two snacks — for people on an intense weight training or strengthening program.

Jesa was very clear that this menu is not for someone training for a marathon! This menu is for building muscle and strength.


  • Turkey and egg cups with fresh salsa
  • Sweet potato "homefries"

Mid-morning snack/post workout

  • Toasted almond quinoa with gremolata
  • Roasted chicken breast
  • Grilled asparagus


  • Baby arugula and radicchio salad with cucumber, tomatoes, celery, black olives and oregano-citrus
  • Slow roasted salmon tossed with olive oil, balsamic vinegar and lemon juice

Afternoon snack/post workout

  • Strawberry mocha chia seed protein mousse


  • Turkey meatballs
  • Spaghetti squash and tomato basil marinara
  • Blanched baby broccoli

Thanks for sharing, Jesa!

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