Endurance Athlete Meal Plan

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

2 plain rice cakes with 1 tablespoon of natural peanut butter.

Ingredients:

• •2 plain rice cakes
• •1 tbsp natural peanut butter

Slow-cooked lean beef mince bolognaise with wholegrain spaghetti and a sprinkle of parmesan.

Ingredients:

• •150g lean beef mince (5% fat)
• •80g wholegrain spaghetti
• •200ml tomato passata
• •1 onion
• •2 cloves garlic
• •1 carrot
• •10g parmesan

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Fluffy quinoa with oven-roasted courgette, sweet potato, and red pepper, dressed with tahini.

Ingredients:

• •150g cooked quinoa
• •100g sweet potato
• •80g courgette
• •80g red pepper
• •1 tbsp tahini
• •1 tsp olive oil

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Slow-cooked toor dal tempered with cumin, mustard seeds, and curry leaves, served with steamed basmati rice.

Ingredients:

• •120g toor dal
• •150g basmati rice
• •1 onion
• •2 tomatoes
• •cumin seeds
• •mustard seeds
• •curry leaves
• •turmeric
• •ghee

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Tender chicken in a rich tomato-based tikka sauce with fragrant spices, served with steamed basmati rice.

Ingredients:

• •200g chicken breast
• •200ml tomato passata
• •150g basmati rice
• •1 onion
• •garlic
• •ginger
• •1 tsp tikka masala spice blend
• •2 tbsp low-fat yogurt
• •1 tsp oil

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

2 plain rice cakes with 1 tablespoon of natural peanut butter.

Ingredients:

• •2 plain rice cakes
• •1 tbsp natural peanut butter

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Lean turkey meatballs in a rich tomato sauce served over wholegrain penne.

Ingredients:

• •180g lean turkey mince
• •80g wholegrain penne
• •200ml tomato passata
• •1 egg
• •1 clove garlic
• •mixed herbs
• •10g parmesan

3 eggs scrambled with spinach, served on 2 slices wholegrain toast with sliced tomato.

Ingredients:

• •3 large eggs
• •2 slices wholegrain bread
• •50g spinach
• •1 medium tomato
• •1 tsp olive oil

Add a pinch of turmeric to eggs for anti-inflammatory benefit.

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Lemon-herb baked salmon fillet with steamed green beans and brown rice.

Ingredients:

• •180g salmon fillet
• •150g cooked brown rice
• •100g green beans
• •1 lemon
• •1 tsp olive oil
• •dill or parsley

1 medium apple with 20g unsalted almonds.

Ingredients:

• •1 medium apple
• •20g unsalted almonds

Slow-cooked lean beef mince bolognaise with wholegrain spaghetti and a sprinkle of parmesan.

Ingredients:

• •150g lean beef mince (5% fat)
• •80g wholegrain spaghetti
• •200ml tomato passata
• •1 onion
• •2 cloves garlic
• •1 carrot
• •10g parmesan

Rolled oats cooked with water, topped with mixed berries, a handful of walnuts, and a drizzle of honey.

Ingredients:

• •80g rolled oats
• •150g mixed berries
• •20g walnuts
• •1 tsp honey
• •water

Prepare overnight oats the night before to save time.

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Tender chicken in a rich tomato-based tikka sauce with fragrant spices, served with steamed basmati rice.

Ingredients:

• •200g chicken breast
• •200ml tomato passata
• •150g basmati rice
• •1 onion
• •garlic
• •ginger
• •1 tsp tikka masala spice blend
• •2 tbsp low-fat yogurt
• •1 tsp oil

2 plain rice cakes with 1 tablespoon of natural peanut butter.

Ingredients:

• •2 plain rice cakes
• •1 tbsp natural peanut butter

Juicy garlic-butter prawns on a bed of quinoa with wilted spinach and lemon.

Ingredients:

• •200g raw king prawns
• •150g cooked quinoa
• •100g spinach
• •3 cloves garlic
• •1 tbsp olive oil
• •lemon

Oats cooked with milk, stirred through with a scoop of unflavoured protein powder and topped with banana and almond butter.

Ingredients:

• •80g rolled oats
• •300ml semi-skimmed milk
• •1 scoop protein powder
• •1 banana
• •1 tbsp almond butter

1 scoop of protein powder blended with 250ml skimmed milk.

Ingredients:

• •1 scoop whey or plant protein powder
• •250ml skimmed milk or unsweetened almond milk

Add a banana for extra carbohydrates post-workout.

Slow-cooked toor dal tempered with cumin, mustard seeds, and curry leaves, served with steamed basmati rice.

Ingredients:

• •120g toor dal
• •150g basmati rice
• •1 onion
• •2 tomatoes
• •cumin seeds
• •mustard seeds
• •curry leaves
• •turmeric
• •ghee

1 medium banana with 1 tablespoon of almond butter.

Ingredients:

• •1 medium banana
• •1 tbsp almond butter

Grilled chicken breast over brown rice with roasted broccoli and a tahini drizzle.

Ingredients:

• •180g chicken breast
• •150g cooked brown rice
• •150g broccoli
• •1 tbsp tahini
• •lemon juice
• •garlic

Batch-cook chicken and rice on Sunday to prep lunches for the week.