The ultimate seven-day meal plan for endurance athletes
Calling all weekend warriors – if you’re training for a marathon, biking regularly or are a Crossfit fanatic, you need a different diet to fuel up. Endurance athletes need significant amounts of carbs to let them train longer, and protein to help build muscle and boost metabolism. It’s also important to eat regularly to keep your energy up and help you recover from workouts, so we’ve included snacks.
A note on serving sizes: You shouldn’t be hungry on this meal plan. If you are, add plenty of fresh fruits and vegetables to meals and snacks. And make sure you drink plenty of fluids as well.
MONDAY
Breakfast
Breakfast-on-the-go shake with 1 scoop protein powder.
Lunch Barley sushi salad with nori.
Snack Celery sticks with 2 tbsp natural peanut butter, topped with dried cranberries.
Dinner Black rice and edamame salad.
Photo, John Cullen.
Snack "Chocolate mousse": Stir 3/4 cup unsweetened yogurt, 2 tsp cocoa powder and 2 tsp coconut sugar together and refrigerate for at least 30 min.
TUESDAY Breakfast 2 omega-3-enriched eggs, sliced fresh tomato and Jalapeno pan fries.
Photo, Roberto Caruso.
Lunch Spicy black bean burritos.
Photo, Masterfile.
Snack 1 cup sliced fresh fruit and berries topped with 1/2 cup Greek yogurt.
Dinner Ginger chicken stir-fry with greens on rice.
Snack 3 cups plain popcorn drizzled with olive oil, salt and fresh or dried dill, plus 1 cup milk or soy milk.
WEDNESDAY Breakfast Homemade apple-cinnamon instant oatmeal.
Photo, Roberto Caruso.
Lunch Mediterranean lentil salad with feta.
Snack Homemade trail mix: 2 parts whole-grain cereal to 1 part dried fruit and 1 part nuts.
Dinner Lemony packet-baked salmon, with maple-glazed squash and steamed snow peas.
Snack Greek yogurt topped with fruit and granola.
THURSDAY Breakfast 1 cup high-fibre cereal with low-fat milk and 1/4 cup slivered almonds.
Lunch Cirtus, chicken and spinach toss.
Snack Apple with 2 tbsp seed or nut butter.
Dinner Herbed chicken meatballs with spaghetti, served with a green salad.
Snack Plain popcorn drizzled with olive oil, salt and fresh or dried dill, plus 1 cup milk or soy milk.
FRIDAY Breakfast Sliced banana with 2 tbsp peanut butter, rolled in whole wheat pita.
Lunch Roadside fish tacos.
Photo, Roberto Caruso.
Snack 1/4 cup hummus and 1/2 8-inch whole-grain pita, cut into triangles.
Dinner Spicy peanut, tofu and spinach stir-fry.
Snack Decaf latte with a serving of fruit.
SATURDAY Breakfast Fresh vegetable omelette with lentils.
Lunch Pita pizza with hummus and mint.
Photo, Michael Graydon.
Snack 1 cup sliced fresh fruit and berries topped with 1/2 cup Greek yogurt.
Dinner Asparagus and brown rice risotto.
Photo, Roberto Caruso.
Snack Homemade trail mix: 2 parts whole-grain cereal to 1 part dried fruit and 1 part nuts.
SUNDAY Breakfast Ricotta-oat-bran pancakes
Photo, John Cullen.
Lunch Avocado tuna wrap
Snack Apple with 2 tbsp seed or nut butter.
Dinner Grilled steak with baked potato and grilled asparagus.
Snack 1 cup sliced fresh fruit and berries topped with 1/2 cup Greek yogurt.
Click here for a printable version of this meal plan.
Tristaca Caldwell-Curley is a registered dietitian and Chatelaine Health Advisory Panel expert.
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