Meal Planning for Fitness: Cynergi Malta’s Guide to Balanced Eating and Exercise

Meal Planning

Working out is only one part of achieving your fitness goals. What you eat greatly fuels your workouts, builds muscle, and maintains overall health.

At Cynergi Health and Fitness Club, we know that a well-balanced meal planning strategy can make all the difference and we want to promote this to help you improve!

So, whether you aim to bulk up or stay healthy, our guide will help you better understand how to nourish your body effectively. Let’s dive into these four key components for fitness-focused meal planning!

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1. Beef Up On Protein

Most people think that you need to eat chicken with every meal as their single protein intake food, but there are so many different options out there! Firstly, protein is important when it comes to building and repairing muscles (we’re looking at you gym rats), as well as keeping your body functioning well. Some options, other than chicken, to try out are fish like salmon and tuna, dairy, legumes like beans and lentils and well as eggs.

Side tip: limit the amount of red and processed meats you eat for a healthier diet.

2. Fruits & Veggies Make a Difference!

Fruits and veggies are perfect as a snack and you’d be surprised how much of a difference they can make when it comes to maintaining a balanced diet. Fruits and veggies are packed with fibre, vitamins and minerals, and they’re all low in calories and fat! So, instead of having a piece of chocolate after dinner, substitute it for some fruit! And make sure half of your dish has vegetables – green is good for you!

Meal Planning - High Fiber

3. Fuel Up Before Workouts

You can’t hit the gym without having eaten something. Energy doesn’t just come to us naturally – we need to eat! And we need to eat as clean as possible. But, you also need to figure out the right balance of carbs and protein before a workout, rather than eating sugary or fatty snacks, which, yes, give you more energy but they’re not good for you.

Some suggestions we can give you are bananas which have natural sugars, berries, grapes, and oranges which are full of vitamins, and nuts which have healthy fats and protein.

4. Calories Are Important!


Most people think that you have to drastically cut calories to be able to lose weight or tone up, but they’re wrong! On the contrary, you need calories – without them, you’d have no energy and can’t function on the day-to-day.

Cutting calories would mean feeling drained and dizzy most of the time, and even feeling really sick. So, to stay healthy, talk to a dietician who can help you understand what foods to eat and how many calories you need based on your body type.

Meal Planning - High Protein

There are so many smart food choices that you can make to support your fitness journey. There’s a lot you can do like, getting enough protein, eating the right foods before a workout and healthy alternatives to sugary foods.

At Cynergi Health and Fitness Club, we want to help you every step of the way. Make sure to stop by our gym in St. Julian’s to talk to us, train and get the best fitness advice!