The Inverted Pyramid Meal Plan helps people who have body types that typically gain weight throughout their upper body, especially through the upper arms and back. There is a little bit of belly fat, but most of the body fat is held toward the top of the body, creating the “inverted pyramid” shape.

If You’re an Inverted Pyramid

  • You’re likely shorter with a solid build, broad shoulders and a body that tapers through your hips.
  • You have a tendency to gain weight in the upper body (chest, back, upper arms), and sometimes have a pronounced pot belly.
  • This type has a tendency to crave meaty, fatty meals and savory foods instead of sweet.

Foods to Avoid
Athletes need to avoid the following foods:

  • Butter and high fat cheese.
  • Salt and salty foods.
  • Red meat and shellfish.

Athlete Meal Sizes
Athletes should eat:

  • light breakfast
  • light lunch
  • large dinner (try not to eat too late, preferably before 7pm)

Serving Sizes/Calories
You’re probably wondering how many calories you should eat, or how much food you should put on your plate. The answer is different depending on gender, activity level, natural metabolism, age, stress level, etc.  Instead of focusing on calories, focus on portion size.

2-Day Sample Inverted Pyramid Meal Plan

Day 1

Breakfast: 1 boiled egg + 1 slice of toast (no butter)
Snack: Plain yogurt + cinnamon and blueberries
Lunch: Detox Salad
Dinner: Grilled Squash w/ Tuna Steak + ½ sweet potato

Day 2

Breakfast: ½ c. oatmeal w/ water, cinnamon + 1 tbsp almond nut butter
Snack: Fresh Fruit
Lunch: Grilled chicken breast w/ ½ pita, mustard and fresh veggies
Dinner: Chicken Cashew Stir Fry

The Focus of Your Meal Plan

Salt, red meat and high fat dairy are three things to watch in your diet. Breakfast and lunch are both fairly light. At the end of the day, relax and enjoy a larger healthy dinner – it’s your meal of the day. Try to wrap dinner up by 7pm. You don’t need a lot of food in your stomach by the time you head to bed.

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