Hammer And Chisel Meal Plan – One Day Snapshot

Are you wondering what a day of eating on the Hammer and Chisel meal plan looks like?

In this post I’m going to show you what I ate over the course of one day to give you an idea of what the Hammer and Chisel meal plan consists of.

If you’re wondering, “do I need to follow the meal plan, can’t I just do the workouts?”…My answer to that is below.

The Hammer and Chisel workouts are amazing. They’re challenging and hard…but in a good way. You’ll see results just by doing the workout and sticking to the schedule, but your results will be MAGNIFIED if you stick to the meal plan and fuel your body with the proper nutrition. Trust me on this and give it a try and see for yourself, the plan WORKS!

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Hammer And Chisel Container System

As I mentioned in a previous post (Hammer and Chisel Meal Plan), the first step of the meal plan is to determine how many of each containers I consume a day. This is based on gender, weight, daily activity level, and personal goals. Based on the 4 variables I fall into the “Plan D” category which is approximately  2,100-2,399 calories a day.

If the idea of putting your food in containers sounds stupid, I get it, I felt the same way (at first). I decided to have an open mind and give it a try, and now I love it. It’s simple, easy, and idiot-proof, which is what I need. It does take some work, but after just a few days it gets easier.

Here’s what my daily container breakdown looks like:

  • 6 Green Containers – Vegetables
  • 6 Red Containers – Proteins
  • 4 Yellow Containers – Carbs
  • 1 Blue Container- Healthy Fat
  • 1 Orange Container – Seeds & Dressings
  • 6 teaspoons (oils & nut butters)

So now that I know how many containers I need to eat in a day, it’s just a matter of sticking to the plan. In the Hammer and Chisel nutrition guide there is a detailed list for each category which is very helpful. The guide also explains things in much more detail and will answer any questions you have.

Hammer and Chisel Breakfast

Hammer And Chisel Breakfast
Hammer And Chisel Breakfast

This breakfast consisted of:

  • 2 Red Containers – 3 scrambled eggs, a small amount of baby spinach (which I didn’t track), 2 strips of turkey bacon
  •  1.5 Purple Containers – kiwi, raspberries, blueberries, blackberries, strawberries
  •  1 Yellow Container (and 2 teaspoons) and Slice of sprouted grain bread (Ezekial) toasted with peanut butter

Hammer and Chisel Snack

Hammer And Chisel Shakeology
Midday Snack – Shakeology

A few hours after breakfast I have a midday snack:

  • 1 Red & 1 Green Container – Shakeology mixed with baby spinach.

One thing I immediately noticed when starting the Hammer and Chisel meal plan was that I usually was not getting the amount of veggies that I should be. Adding baby spinach to my daily shake is a simple way to get in an extra serving of vegetables.

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Tracking Containers

It’s important to keep track of your containers, after a few meals it’s easy to forget where you’re at and how many containers you have left for the remainder of the day.

Tracking is the key to success with the meal. Keeping track creates an awareness of everything we are putting in our body, and by simply being aware we will make better choices…usually…lol.

You can keep track with the tracking sheets. (You can find a printable pdf here.)

Or there are several apps you can use on your phone. I’ve been using a 21 Day Fix tracker app, since that workout program also uses the container system the concept and tracking is the same.

Below is a screenshot of the app I use:

Hammer And Chisel Food Tracker App
Hammer And Chisel Food Tracker App

With the app, all I have to do is click on the containers as I use them. It keeps tally by .5 because sometimes you may only use half a container. There are several apps to choose from. If you go to your app store and do a search for “21 Day Fix Food Tracker” I’m sure you’ll be able to find one.

SEE AlSO: What Comes With The Hammer And Chisel Workout

Hammer And Chisel Lunch

Hammer And Chisel Lunch
Hammer And Chisel Lunch

For lunch I’ll have;

  • 1 Red Container – Grilled Chicken
  • 1 Green Container – Broccoli
  • 1 Yellow Container – Sweet Potatoes

Delicious, and super healthy for me.

Random Snacks

Hammer And Chisel Veggie Snack
Tomatoes – 1 Green Container

Throughout the day I’ll have a few random vegetable snacks. It’s hard to get all 6 green containers in so I really have to make an effort.

hammer and chisel meal plan vegetables
Carrots & Peanut Butter – 1 More Green Container!

Eat your vegetables! 🙂

hammer and chisel snack banana
One Banana = 2 Purple Containers 🙁

One fruit I like to eat everyday is a banana. Bananas are super healthy for you. Unfortunately on the Hammer and Chisel meal plan bananas count as 2 purple containers. Depending on what plan you’re on, one banana could be all of the fruits you  get for an entire day. This can be a good or a bad thing depending on how you look at it and if you normally eat a lot of fruit.

Hammer And Chisel Dinner

Hammer And Chisel Dinner
Hammer And Chisel Dinner

For dinner I’ll have;

  • 2 Red Containers – A flavor ground chicken mix, topped with cheese and avocado (1 Blue Container).
  • 2 Yellow Containers – 2 servings of sweet potatoes.
  • 2 Green Containers – Broccoli, and salad with a little bit of homemade salad dressing (1 Orange Container).

Night time snack

  • 1/2 of a Purple Container – 1 Cutie (California Mandarin)


I did it!

If my calculations are correct, I got all of my containers in and didn’t go over. This is plenty of food to keep me feeling full, and everything tastes great.

*Special shout out to my wife who handles most of the meal preparation in the house. I’m a lucky man! 🙂

Hammer And Chisel Meal Prepping

Planning and preparing is vital to your success. You have to be intentional about what you are doing. Eating healthy is not easy and takes work. Spend some time coming up with a shopping game plan, and also a meal prepping game plan. Below is a pic of what my wife hooked up for us:

hammer and chisel meal prep
Hammer And Chisel Meal Prep

Within just a couple of days of following the Hammer and Chisel meal plan I was feeling great and my energy levels skyrocketed. Fueling your body with proper nutrition is important. If you’re not already drinking Shakeology, I highly recommend it.

SEE ALSO: How To Get The Best Deal On Shakeology

Eating the right foods is more important than your workouts. Why bust your ass for a hour working out if you’re just going to hinder your results by putting junk in your body. You can’t out work and bad diet.

With that being said, it’s also important to maintain balance. I’m not trying to be a competitive bodybuilder. There are times when I’ll have a cookie (or 2 or 3), or I’ll have beer with a friend. Moderation is key. About 3 weeks into the program I met a friend for lunch and had a beer.

hammer and chisel cheat meal
WHOOPS! Two Hearted Ale -This Isn’t Part Of The Meal Plan

Yes, I had a beer, so sue me…lol. I’m human, 1 or 2 beers a month (OK, maybe a week) aren’t going to kill you. What you need to be on the lookout for is having 2-3 drinks every night, that’s no bueno.

All kidding aside, with the Hammer and Chisel workout you’re getting amazing workouts, and a meal plan that is guaranteed to get you results quickly. (If you are consistent and stick to the plan.)

Need help with recipes and meal iFixate Cookbookdeas?

Autumn Calabrese’s Fixate Cookbook is awesome! It contains 101 recipes that are all broken down so they can be easy tracked using the container system. The title says “21 Day Fix Approved”, but since Hammer And Chisel also using the container system, the recipes will all for the this meal plan.

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