Prepared by Melissa Boufounos

Liz Sample Meal Plan



Nutritional Details





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Start Using This Meal Plan

Monday

Health Rating

Breakfast

Before/during workout - coconut water + essential amino acids

Lunch

Sweet potato

1 large potato

Beets, boiled, drained

2 beet(s)

Dinner

Basmati rice, dry

0.50 cup

Snack

Tart cherry juice

250 ml

Banana

1 small

Tuesday

Health Rating

Breakfast

Before/during workout - coconut water + essential amino acids

Whey protein powder, chocolate

2 scoop

Lunch

Mary's Organic Crackers, gluten-free

10 cracker(s)

Amy's Lentil Vegetable Soup

1 can (14.5 oz)

Dinner

Tolerant Green Lentil Rotini

8 oz

Basil pesto

1 tbsp

Snack

Banana

1 small

Blueberries

1 cup

Wednesday

Health Rating

Breakfast

Before/during workout - coconut water + essential amino acids

Beets, boiled, drained

1 cup diced

Lunch

Dinner

Bread, sprouted, whole grain, Ezekiel

1 slice

Snack

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

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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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada