Liz Sample Meal Plan

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Monday

Health Highlights

Breakfast

Before/during workout - coconut water + essential amino acids
The ingredients in this recipe were replaced, please, modify its title and instructions
Athlete Recovery Smoothie
5 min
Athlete Recovery Smoothie
The ingredients in this recipe were replaced, please, modify its title and instructions
Steel Cut Oats
40 min
Steel Cut Oats

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Veggies & Hummus
5 min
Veggies & Hummus
The ingredients in this recipe were replaced, please, modify its title and instructions
Cilantro Lime Chicken
30 min
Cilantro Lime Chicken

Beets, boiled, drained

2 beet(s)

Sweet potato

1 large potato

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Vegetable Stir-fry with Tofu and Bok Choy
25 min
Vegetable Stir-fry with Tofu and Bok Choy

Basmati rice, dry

0.50 cup

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Ezekiel Toast & Natural Peanut Butter
2 min
Ezekiel Toast & Natural Peanut Butter
The ingredients in this recipe were replaced, please, modify its title and instructions
Yogurt & Berries
5 min
Yogurt & Berries

Tart cherry juice

250 ml

Banana

1 small

Tuesday

Health Highlights

Breakfast

Before/during workout - coconut water + essential amino acids
The ingredients in this recipe were replaced, please, modify its title and instructions
Open Face Avocado & Tomato Sandwich
5 min
Open Face Avocado & Tomato Sandwich

Whey protein powder, chocolate

2 scoop

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Raw Veggies
1 min
Raw Veggies

Amy's Lentil Vegetable Soup

1 can (14.5 oz)

Mary's Organic Crackers, gluten-free

10 cracker(s)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Steamed Asparagus
12 min
Steamed Asparagus

Tolerant Green Lentil Rotini

8 oz

Basil pesto

1 tbsp

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Cottage Cheese & Berries
5 min
Cottage Cheese & Berries

Blueberries

1 cup

Banana

1 small

Wednesday

Health Highlights

Breakfast

Before/during workout - coconut water + essential amino acids
The ingredients in this recipe were replaced, please, modify its title and instructions
Chia Berry Green Protein Smoothie
5 min
Chia Berry Green Protein Smoothie
The ingredients in this recipe were replaced, please, modify its title and instructions
Veggie Omelet
10 min
Veggie Omelet

Beets, boiled, drained

1 cup diced

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Cilantro Lime Chicken
30 min
Cilantro Lime Chicken (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Roasted Butternut Squash
35 min
Roasted Butternut Squash
The ingredients in this recipe were replaced, please, modify its title and instructions
Veggies & Hummus
5 min
Veggies & Hummus

Avocado

0.25 avocado(s)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
How To Make a Better Side Salad
5 min
How To Make a Better Side Salad
The ingredients in this recipe were replaced, please, modify its title and instructions
3 Bean Chili
6 h 15 min
3 Bean Chili

Bread, sprouted, whole grain, Ezekiel

1 slice

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Very Berry Flax Yogurt
5 min
Very Berry Flax Yogurt
The ingredients in this recipe were replaced, please, modify its title and instructions
Sprouted Wheat Toast
10 min
Sprouted Wheat Toast

Tart cherry juice

250 ml

Thursday

Breakfast

Lunch

Dinner

Friday

Breakfast

Lunch

Dinner

Saturday

Breakfast

Lunch

Dinner

Sunday

Breakfast

Lunch

Dinner



Melissa Boufounos
Melissa Boufounos
Certified Holistic Nutritionist

At MB Performance Nutrition, we help competitive athletes simplify their fuelling plans with flexible eating strategies so they can maximize their performance potential without dieting or giving up their favourite foods.


http://melissaboufounos.com/
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