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Diet

The ultimate seven-day meal plan for endurance athletes

Registered dietician Tristaca Caldwell-Curley shares her comprehensive (and printable) meal plan that helps you train faster and longer, builds muscle and boosts metabolism.
By Tristaca Caldwell-Curley, RD
Woman biking Photo, Getty Images.

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.

Barley sushi salad with nori Barley sushi salad with nori.

Snack Celery sticks with 2 tbsp natural peanut butter, topped with dried cranberries.

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Black rice and edamame salad 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.

Roberto Caruso Jalapeno pan fries.
Photo, Roberto Caruso.
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The fast-food version of burritos can be loaded with empty calories and hidden fats. You'll be surprised how quickly you can make a wholesome variety at home using fibre-rich beans and corn, whole wheat tortillas and vitamin-packed fresh peppers. Our recipe is completely vegetarian and easy enough for teenagers to prepare themselves after school. It's also a great healthy snack after a workout or as a fast weeknight meal. Spicy black bean burritos.
Photo, Masterfile.

Snack 1 cup sliced fresh fruit and berries topped with 1/2 cup Greek yogurt.

Ginger-chicken-stir-fry-with-greens-0-l Ginger chicken stir-fry with greens.
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Snack 3 cups plain popcorn drizzled with olive oil, salt and fresh or dried dill, plus 1 cup milk or soy milk.

Homemade apple cinnamon instant oatmeal recipe Homemade apple-cinnamon instant oatmeal.
Photo, Roberto Caruso.

Snack Homemade trail mix: 2 parts whole-grain cereal to 1 part dried fruit and 1 part nuts.

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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.

Leftover chicken never looked so good. Peel a couple of oranges and whip up this vitamin-packed supper salad in about 10 minutes. Citrus, chicken and spinach toss.
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Snack Apple with 2 tbsp seed or nut butter.

Dinner Herbed chicken meatballs with spaghetti, served with a green salad.

Herbed-chicken-meatballs-with-spaghetti-0-l Herbed chicken meatballs with spaghetti.

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.

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Roadside fish tacos recipePhoto by Roberto Caruso Roadside fish tacos.
Photo, Roberto Caruso.

Snack 1/4 cup hummus and 1/2 8-inch whole-grain pita, cut into triangles.

spinach, spicy, vegetarian, main, peanut, vegan Spicy peanut, tofu and spinach stir-fry.
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Snack Decaf latte with a serving of fruit.

Lentils in an omelette? Their flavourand texture add dimension - and a hitof healthy folate to boot. Fresh vegetable omelette with lentils.
Michael Graydon Pita pizza with hummus and mint.
Photo, Michael Graydon.
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Snack 1 cup sliced fresh fruit and berries topped with 1/2 cup Greek yogurt.

Roberto Caruso 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

Ricotta-oat-bran-pancakes-with-maple-raspberry-sauce-0-l Ricotta-oat-bran pancakes with maple-raspberry sauce.
Photo, John Cullen.
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It's amazing how this classic wrap is elevated by simply adding a ripe avocado and store-bought hummus or tzatziki. Avocado tuna wrap.

Snack Apple with 2 tbsp seed or nut butter.

Dinner Grilled steak with baked potato and grilled asparagus.

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Snack 1 cup sliced fresh fruit and berries topped with 1/2 cup Greek yogurt.

Tristaca Caldwell-Curley is a registered dietitian and Chatelaine Health Advisory Panel expert.

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