Meal Plan for Endurance Athletes
Menu for a Week
Any athlete who wants maximum mileage from his or her reserves know that optimum fuel for the body will enhance performance. The seven-day diet below reflects world renowned triathlon champ - Scott Tinley's food choices.
DAY ONE
| 7:00 A.M. Breakfast |
Large bowl oatmeal with brown sugar 2 oz. non fat milk 2 pieces whole-wheat toast with 2 Tbsp all fruit jam 12 oz. orange juice Large banana Frozen waffle with maple syrup |
| 10.00 A.M. Snack |
Medium apple 4 medium fig bars 12 oz. Endura |
| 1:00 P.M. Lunch |
Avocado and tomato sandwich 16 oz. fruit juice Medium banana |
|
5:00 P.M. Snack |
6-oz. bag rice crackers |
| 8:00 P.M. Dinner |
Large plate whole-wheat pasta with tomato sauce 2 pieces garlic bread, lightly buttered Large lettuce and vegetable salad with 3 oz. fat-free dressing 2 12 oz. light beers (optional) |
| 9:30 P.M. Dessert | Medium piece iced carrot cake |
|
Calorie Count Breakdown TOTAL CALORIES: 3,306 10% Protein 61% Carbohydrate 24% Fat 5% Alcohol (optional) |
DAY TWO
| 6:30 A.M. Breakfast |
6 oz. bowl Grape-Nuts cereal 8 oz. nonfat milk Medium banana Cup coffee Medium English muffin with 2 Tbsp. all-fruit jam |
| 10:30 A.M. Snack |
Large bran muffin 2 whole-wheat bagels |
| 2:30 P.M. Lunch | 6 oz. nonfat yogurt |
| 4:30 P.M. Snack |
Power Bar 16 oz. Endura |
| 8:00 P.M. Dinner |
Medium mixed green salad with 3 oz. fat-free dressing 5 oz. broiled boneless, skinless chicken breast 2 cups brown rice 2 whole-wheat rolls Large baked potato with nonfat yogurt and tomato sauce 12 oz. light beer (optional) |
| 8:30 P.M. Dessert | 2 small pieces bread pudding |
|
Calorie Count Breakdown TOTAL CALORIES: 3,141 19% Protein 63% Carbohydrate 15% Fat 3% Alcohol |
DAY THREE
| 7:15 A.M. Breakfast |
2 6 oz. bowls rice cereal with 1 banana 4 oz. nonfat milk Whole-wheat bagel 8 oz. nonfat yogurt with fruit 2 cups coffee |
| 1:00 P.M. Lunch |
Medium enchilada with low-fat cheese 12 corn chips 14 oz. apple juice |
| 3:30 P.M. Snack | 2 Power Bars |
| 7:30 P.M. Dinner |
6 oz. broiled boneless skinless chicken breast Large green salad with 4 oz. fat-free dressing Whole-wheat roll 2 cups rice |
| 9:00 P.M. Snack |
6 oz. bowl cold cereal 4 oz. nonfat milk |
|
Calorie Count Breakdown TOTAL CALORIES: 1,989 21% Protein 52% Carbohydrate 27% Fat 0% Alcohol |
DAY FOUR
| 6:45 A.M. Breakfast |
8 oz. bowl cold cereal 6 oz. nonfat milk 1 cup of raisins Cinnamon bagel |
| 9:00 A.M. Snack |
Box animal cookies 16 oz. Endura |
| 1:00 P.M. Lunch |
Large bowl mixed fruit Medium green salad with 8 oz. nonfat yogurt |
| 4:00 P.M. Snack | 2 slices rye bread with apple butter |
| 8:00 P.M. Dinner |
3 slices vegetarian pizza with low-fat cheese 2 slices garlic bread 2 12 oz. light beers (optional) |
|
Calorie Count Breakdown TOTAL CALORIE: 3, 583 13% Protein 72% Carbohydrate 11% Fat 4% Alcohol (optional) |
DAY FIVE
| 7:00 A.M. Breakfast |
8 oz. bowl Grape-Nuts cereal 6 oz. low-fat milk Medium banana Medium whole-wheat cinnamon roll |
| 12:00 P.M. Lunch |
Medium piece lasagna with low-fat cheese Whole-wheat roll 12 oz. apple juice |
| 4:00 P.M. Snack |
12 oz. low-fat fruit yogurt with 1/2 cup raisins Whole wheat bagel 12 oz. orange juice |
| 8:00 P.M. Dinner |
6 oz. tabbouleh salad with hummus spread 2 pieces pita bread 8 oz. pasta salad 2 6 oz. glasses red wine (optional) |
|
Calorie Count Breakdown TOTAL CALORIES: 2,700 13% Protein 73% Carbohydrate 9% Fat 5% Alcohol (optional) |
DAY SIX
| 6:00 A.M. Breakfast |
3 medium pancakes with maple syrup 12 oz. orange juice |
| 9:30 A.M. Snack | 3 pat bran cookies |
| 1:00 P.M. Lunch | Medium plate beans with 2 whole-wheat tortillas |
| 7:30 P.M. Dinner |
Medium piece grilled fish with 3/4 cup rice Medium green salad with 3 oz. fat-free dressing Medium baked potato with nonfat yogurt and chopped onions |
| 9:30 P.M. Snack | Medium piece apple pie |
|
Calorie Count Breakdown TOTAL CALORIES: 2,595 18% Protein 55% Carbohydrate 27% Fat 0% Alcohol |
DAY SEVEN
| 7:30 A.M. Breakfast |
Large omelette with 3 eggs, cheese and vegetables 8 oz. nonfat milk Piece whole-wheat toast with 2 tsp. all-fruit jam Cup coffee |
| 12:00 P.M. Lunch |
2 medium apples 8 crackers |
| 3:00 P.M. Snack |
12 Power Bars 12 oz. cherry juice |
| 6:30 P.M. Dinner |
Large plate whole-wheat pasta with tomato and meat sauce Medium green salad with 4 oz. fat-free dressing 2 cups steamed broccoli Whole-wheat roll |
| 8:30 P.M. Snack | 4 oz. low-fat frozen yogurt with chocolate chips |
|
Calorie Count Breakdown TOTAL CALORIES: 2,167 19% Protein 43% Carbohydrate 38% Fat 0% Alcohol |
Reference:
Scott Tinley and Ken McAlpine. Winning Guide to Sports Endurance, Rodale Press, 1994