If you’re training then this is just for you! Thanks to Kelly Schreuder, Registered Dietician & Private Chef, we’ve got a great meal plan for you to help you along the way – ensuring that you’ve got plenty of fuel to keep you sustained.
| Breakfast
|
Example 1
½ cup granola with oats, nuts and seeds 1 cup fruit salad e.g. papaya and blueberries 1 cup plain yoghurt with 1-2 tsp honey |
Example 2
1 ½ cups oats cooked in 1 cup milk plus water 1 banana 1-2 tsp. honey 1-2 boiled eggs, eaten alone or 2 tbsp plain whey protein powder stirred into oats |
Example 3
2 slices whole grain toast 2 tbsp peanut butter 2 tsp. honey or jam 1 cup plain yoghurt with 1-2 tsp. honey 1 cup fruit salad e.g. pear, raspberries and melon |
| Snack
|
2 slices whole wheat bread with peanut butter | 1 cup fruit salad
1 cup plain yoghurt 1-2 tsp. honey ¼ cup chopped raw nuts |
2 brown rice cakes
¼ cup cottage cheese 1 banana |
| Lunch
|
2 cups whole wheat pasta or brown rice with 1 cup lentil or beef bolognaise
Salad with 2 tsp. olive oil 30g cheese |
1 whole wheat wrap or sandwich with tuna or chicken, avocado and salad
2 cups veg soup including barley/lentils |
1 cup chickpeas and 1 cup brown rice or whole wheat cous cous, made into a salad with any veg e.g. red pepper, cucumber, rocket, celery etc. 2 tsp. olive oil in dressing and 30g feta cheese |
| Snack
|
12 mini rice cakes or crackers with hummus
1 banana Coffee with milk e.g. large latte or cappuccino (decaf or red espresso optional if you prefer to avoid caffeine) |
1 large latte or a glass of milk
1 bran and carrot muffin |
Fruit smoothie made with 1 banana and ½ cup berries (or any other fruit), 1 cup milk or yoghurt and 1 tsp. honey |
| Supper
|
1 cup mashed butternut or sweet potato
Hand-sized thin fillet of fish, grilled Up to 2 cups of any vegetables or salad 2-3 tsp. olive oil for cooking 1 cup poached apple with cinnamon and yoghurt for dessert |
Palm-sized piece of steak (try venison or ostrich) either cut up into strips and served with mixed stir-fried vegetables and a cup of brown rice or wholegrain noodles OR cooked as a steak and served with 8 boiled baby potatoes and a large salad with some steamed green beans | 1 large potato – roasted in wedges with olive oil and rosemary
1 cup rice 2 roast chicken thighs Up to 2 cups of any vegetables or salad 2-3 tsp. olive oil for cooking 2 squares of good quality, very dark chocolate as a treat |
| Additional fuel/recovery example | Pre-training
If you have not eaten recently and you need a boost, grab a carbohydrate-based snack e.g. a banana, a slice of toast or a small energy bar |
During training >1 hour at high intensity
Maintain your fuel availability with easily-digestible carbohydrate sources e.g. a sports beverage or energy bar, taken in small amounts every 15-20 minutes |
Recovery snack
If you don’t have a meal ready within an hour after you finish training, add a simple protein and carbohydrate snack e.g. a whey protein shake or a glass of milk with some plain whey stirred in and a banana
|
| Cross training e.g. weights | Does not necessarily require extra fuel or snacks, but a recovery snack might be helpful if your meals are not planned around your session. | ||
