Reach your race-weight goals and take the guesswork out of fueling with this smart seven-day meal menu.
As a hard-charging triathlete, you probably spend a big chunk of your time planning (and anticipating!) your next meal or snack. Having a food plan that is time-efficient and can healthfully satiate your appetite is key. This seven-day plan takes the guesswork out of mealtime and can help you happily eat your way to an ideal race weight.
The Meal Plan
This seven-day plan is designed for one person, but it’s easy to adjust to the number of people eating. Meals were envisioned with leftovers in mind to save you time and money on ingredients for successive meals. The portions can vary from person to person but are estimated for someone who is about 130–160 pounds. The idea behind this meal plan is to fill you up with large portions of seasonal produce, making that at least half your plate in most cases. The other half is made up of protein and carbohydrates. If you need larger portions, try adding more produce or protein first, and if you need less, take away small amounts of the carbohydrates and/or protein.
– 1 cup quinoa breakfast cereal
Cook 1½ cups quinoa with 2½ cups unsweetened almond milk, 2 tablespoons agave and 1 teaspoon vanilla (makes 2 servings).
– ½ cup Greek yogurt
– 2 tablespoons pomegranate seeds
– 1 turkey burger
Grate 1 onion into 20 ounces 93 percent lean ground turkey, with 2 tablespoons ketchup, 1 tablespoon each cumin and chili powder, 1 teaspoon salt, ½ teaspoon pepper (makes 4 servings).
– 1 cup sautéed chard
– 2/3 cup brown rice
– Turkey tacos
Crumble one turkey burger into 2 corn tortillas, top with sautéed chard, fresh salsa and avocado.