Sample Meal Plan
Typical Training Day
Meal/Snack
Before Morning Training After Training Breakfast Morning Snack Lunch Before Afternoon Training After Training Dinner Dessert (optional) |
Food Ideas
- Sports bar - Muesli bar - Two pieces of wholegrain or brown toast with jam - Three pieces of small low GI fruit - Two tablespoons of whey protein powder with 250mL of water or milk - One banana - One muesli bar - One sports bar - One bowl of cereal with low fat milk with one banana - Two slices of toast with either eggs, baked beans or a spread - Breakfast smoothie with fruit, yogurt, milk and protein powder - Yoghurt and fruit and muesli with juice - One handful of nuts, seeds and dried fruit - Salad sandwich - Fruit and yogurt - Brown rice and steamed vegetables - Meat, salad and cheese roll, sandwich or wrap with one apple - Pasta or rice with meat and vegetables - Vegetable soup with wholegrain bread - Baked potato with vegetables or meat - Sports bar - Muesli bar - Two pieces of wholegrain or brown toast with jam - Three pieces of small low GI fruit - Two tablespoons of whey protein powder with 250mL of water or milk - One banana - One muesli bar - One sports bar - Pasta with mince and vegetables - Noodle or rice stir fry with vegetables and meat - Chicken salad with bread - Soup with some protein as well as vegetables with bread - Low fat yogurt with fruit and muesli - Slice of toast with jam - Low fat ice cream - Fruit with jelly |