Healthy eating is very important for athletes to achieve peak performance. Listed below are daily and weekly meal ideas. Plans will be updated regularly. Stay Tuned! As always, make sure to consult your physician with any questions or before beginning any new eating plan as these are general guides and not meant as medical advice.
Health
Eating Guides
Monday
- Breakfast: Toast with jam Yogurt Orange juice
- Lunch: Cottage Cheese with Pineapple Water
- Snack: Celery and Peanut Butter Water
- Dinner: Baked Potato Corn Water
Tuesday
- Breakfast: Protein pancakes blueberries Apple juice
- Lunch: Peanut Butter Toast Apples Water
- Snack: Avocado and wheat toast Water
- Dinner: Cheese Ravioli Garlic Bread Water
Wednesday
- Breakfast: Yogurt with Granola Oranges Milk
- Lunch: Corn Nachos with Corn Water
- Snack: Orange Smoothie w strawberries Water
- Dinner: Fruit Salad Toast Water
Thursday
- Breakfast: Eggs hashbrown Lemon Water
- Lunch: Cottage Crackers String Cheese Water
- Snack: Nuts and Seeds Water
- Dinner: White Rice Steamed Green beans Water
Friday
- Breakfast: Eggs Cinnamon Toast Lemon Water
- Lunch: Toast and yogurt Water
- Snack: Broccoli with lite ranch Water
- Dinner: Tortilla Pizza Garden Salad Water
Saturday
- Cheat day in moderation
Sunday
- Breakfast: Eggs Apples with Peanut Butter Milk
- Lunch: Garden Salad with Oranges Water
- Snack: Granola and Yogurt Water
- Dinner: Green beans and potatoes Pasta Water
Special Thanks To Our Ambassador Chloe Dearwester For Creating The Dearwester Vegetarian Plan!
Monday
Tuesday
- Breakfast: Scrambled eggs with wilted spinach, grilled tomatoes, and pumpkin seeds.
- Lunch: Mixed salad leaves with leftover roast chicken and an olive oil dressing.
- Dinner: Oven-baked salmon with asparagus and broccoli fried in coconut oil.
Wednesday
- Breakfast: Chopped bananas with blueberries and almonds.
- Lunch: Mixed salad leaves with leftover salmon and an olive oil dressing.
- Dinner: Beef stir-fry with mixed peppers, using coconut oil to fry.
Thursday
- Breakfast: Broccoli fried in coconut oil with toasted almonds and a poached egg.
- Lunch: Mixed salad with tuna, boiled eggs, seeds, and olive oil.
- Dinner: Harissa-baked chicken wings with steamed broccoli.
Friday
- Breakfast: Coconut milk, mixed berries, and spinach smoothie.
- Lunch: Butternut squash, broccoli, and tomato omelet with mixed salad.
- Dinner: Red pepper, broccoli, baby corn, and salmon stir-fry.
Saturday
- Breakfast: Bacon, eggs, and tomatoes fried in olive oil.
- Lunch: Mixed vegetable and chicken soup with turmeric.
- Dinner: Grilled lamb chops with wilted spinach and spiced red cabbage.
Sunday
- Breakfast: Spring onion, tomato, and mushroom omelet.
- Lunch: Mixed salad with chicken, avocado, seeds, and olive oil.
- Dinner: Slow-cooked beef stew with mixed vegetables.
The focus of the paleo diet is on eating foods that might have been available in the Paleolithic era. The paleo diet is also known as the stone age diet, hunter-gatherer diet, or caveman diet.
Proponents of the paleo diet believe that the human body has not evolved to process dairy, legumes, and grains and that eating these foods could increase the risk of certain health conditions, such as heart disease, obesity, and diabetes.
Monday
- Breakfast Scrambled eggs in butter on a bed of lettuce topped with avocado
- Snack Sunflower seeds
- Lunch Spinach salad with grilled salmon
- Snack Celery and pepper strips dipped in guacamole
- Dinner Pork chop with cauliflower mash and red cabbage slaw
Tuesday
- Breakfast Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs
- Snack Macadamia nuts
- Lunch Tuna salad stuffed in tomatoes
- Snack Roast beef and sliced cheese roll-ups
- Dinner Meatballs on zucchini noodles, topped with cream sauce
Wednesday
- Breakfast Cheese and veggie omelet topped with salsa
- Snack Plain, full-fat Greek yogurt topped with crushed pecans
- Lunch Sashimi takeout with miso soup
- Snack Smoothie made with almond milk, greens, almond butter, and protein powder
- Dinner Roasted chicken with asparagus and sautéed mushrooms
Thursday
- Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder
- Snack Two hard-boiled eggs
- Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
- Snack Sliced cheese and bell pepper slices
- Dinner Grilled shrimp topped with a lemon butter sauce with a side of asparagus
Friday
- Breakfast Fried eggs with bacon and a side of greens
- Snack A handful of walnuts with a quarter cup of berries
- Lunch Grass-fed burger in a lettuce “bun” topped with avocado and a side salad
- Snack Celery sticks dipped in almond butter
- Dinner Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
Saturday
- Breakfast Baked eggs in avocado cups
- Snack Kale chips
- Lunch Poached salmon avocado rolls wrapped in seaweed (rice-free)
- Snack Meat-based bar (turkey or pork)
- Dinner Grilled beef kebabs with peppers and sautéed broccolini
Sunday
- Breakfast Eggs scrambled with veggies, topped with salsa
- Snack Dried seaweed strips and cheese
- Lunch Sardine salad made with mayo in half an avocado
- Snack Turkey jerky (look for no added sugars)
- Dinner Broiled trout with butter, sautéed bok choy
The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates)
During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, medically recommended diets of 600 to 800 total calories per day.