Another Nutritious Meal Plan for Athletes

Eat Healthy
Eat Healthy

Meal 1

  • 4 whole Omega-3 eggs (Protein) + 2 Tbs of onions (Veg.)+ 2 tbs of mushrooms (Veg.) + 2 tbs peppers (Veg.) + 1 slice of tomatoes (Veg.) cooked in small dose of virgin olive oil or cooking spray + 1 Medium Bananna (Fruit)
  • 1/2 cup unsweetened oatmeal (Carbs) + 1 cup skim milk (Protein)+ 1 cup blueberries (Fruit) + 28 g walnuts (Fat)
  • Nocturnal Muscle Pulse (Protein) + 1 cup strawberries (Fruit) + 1 TBS olive oil (Fat) + 80 g Cottage Cheese (Protein)
  • 5 Slices of turkey bacon (Protein) + 2-3 slices of toasted wheat bread (Carbs) + 1 cup mixed berries (Fruit) + 28-30 g Almonds (Fat)

Meal 2 – post workout

  • 1 spoon protein powder (Protein) + 2 bananas (Fruit)
  • 2 slice of wheat bread (Carbs) + 2 tbs natural peanut butter (Fat) + 2 bananas (Fruit)
  • 2 cups fat free chocolate milk (Carbs/Protein)

Meal 3

  • 100-120 g grilled chicken breast + 200 g medium sweet potato with 12-15 g of toasted walnuts + 2 cup steamed broccoli
  • 113 g grilled tuna steak + 1 cup wild rice + 2 cup steamed carrots
  • 120 g turkey breast + 1 cup Brown Rice + 1 cup mixed steamed vegetables
  • Large salad with mixed vegetables topped with 110 g canned or fresh salmon + oil 1 tbsp drizzle of olive and 1 tbsp balsamic vinegar

Meal 4

  • 120 g lean steak + 200 g steamed carrots + 1 cup Wild rice
  • Large salad with mixed vegetables topped with + 110 g turkey breast + ½ tbsp of olive oil and 1 tbsp balsamic vinegar + 150 g of cottage cheese
  • 115 g red fish + 1 cup steamed broccoli + 1 baked potato
  • 120 g ground turkey + 1 cup steamed spinach + 1 cup of Brown Rice

Pre-Bed Snack

  • 1 cup fat free cottage cheese + 25 g walnuts
  • 1 cup vanilla yogurt + 20 g almonds
  • 1 cup Cottage Cheese + 20 g almonds
  • 230 g protein drink + 2 fish oil capsules

* You can substitute any of these foods with any foods in the same category to give you variety.

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