Prepared by Melissa Boufounos

Sample Meal Plan

Sample meal plan using recipes available - exact numbers could be different when making similar style recipes at home. 

Aim for 2,310 calories on non-workout days and closer to 2,650 calories on workout days. 

During fat loss phase, ideal macronutrient goals are 35% protein, 25% carbohydrates, 40% fat. 


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Monday

Health Rating

Tuesday

Health Rating

Wednesday

Health Rating

Lunch

Lettuce, spring mix (mesclun)

3 cup

Chickpeas, canned, low sodium

0.50 cup

Cucumber

0.50 cup

Snack

Egg, hard boiled

2 medium egg

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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Nutritional Details



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