Prepared by Melissa Boufounos

2000 Calorie Sample Meal Plan


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Monday

Health Rating

Breakfast

Toast the bread, use the avocado as a spread, top with cooked eggs for an open faced sandwich. Sprinkle the tomato and cucumber with some sea salt. Athletes need salt,

Bread, sprouted, whole grain, Ezekiel

1 slice

Raspberries

1 cup

Egg

2 medium egg

Avocado

0.25 avocado(s)

Cherry Tomatoes

0.50 cup

Cucumber

10 slice

Lunch

Amy's Lentil Vegetable Soup

1 can (14.5 oz)

Dinner

Brown rice pasta

1.50 cup

Ground turkey, extra lean

200 gm

Tomato sauce, canned

0.50 cup

Snack

Banana before workout, veggies + hummus for morning snack, whey protein powder + water or almond milk for afternoon snack, apple with cinnamon for evening snack.

Whey protein powder, vanilla

1 scoop

Banana

1 medium

Apple

1 large

Cinnamon

1 tsp

Dark chocolate chips

2 tsp

Tuesday

Health Rating

Breakfast

All of these ingredients will go in to your oats to make it very filling (yes, even protein powder)

Steel cut oats, dry

0.50 cup

Blueberries

1 cup

Maple syrup, pure

2 tsp

Almond butter

0.50 tbsp

Whey protein powder, vanilla

1 scoop

Lunch

Clementine

2 clementine(s)

Dinner

Basmati rice, dry

0.50 cup

Atlantic Cod

1 fillet (6oz)

Salsa, ready-to-serve

2 tbsp

Snack

Dark chocolate chips

1 tbsp

Whey protein powder, chocolate

1 scoop

Frozen raspberries

0.25 cup

Wednesday

Health Rating

Lunch

drizzle balsamic on cooked beets

Beets, boiled, drained

2 cup diced

Balsamic vinegar

1 tsp

Dinner

Sautee the black beans with some garlic and onion then put this mixture on top of your cooked sweet potato

Sweet potato

1 medium potato

Black beans, canned

1 cup

Green bell pepper

0.50 large pepper(s)

Snack

Apple

1 medium

Whey protein powder, chocolate

1 scoop

Banana

1 medium

Thursday

Breakfast

Lunch

Dinner

Friday

Breakfast

Lunch

Dinner

Saturday

Breakfast

Lunch

Dinner

Sunday

Breakfast

Lunch

Dinner



Melissa Boufounos
Melissa Boufounos
Certified Holistic Nutritionist

As a Certified Holistic Nutritionist, I coach Obstacle Course Race athletes to optimize their performance and improve their race times by making sure they are nourished on a cellular level. 

 

Eat Right. Train Right. Play Right. 


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