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MealPlan

Endurance Meal Plan

High-calorie, carbohydrate-rich diet for energy.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

Endurance Diet

This meal plan includes more carbohydrates to fuel endurance training efforts. Of the calories in each day’s menu, approximately 65% are carbohydrate, which means your hard working muscles will have ample glycogen (stored carbohydrate). This meal plan also replenishes your muscle and liver glycogen, which is critical for endurance athletes that train multiple days in a row.

Daily Nutrition Information:

Calories Carbohydrate Protein Fat Fiber Sodium
3000 62% 16% 20% 67g 3201mg

Day 1
Breakfast 6 ounces yogurt with 1 cup chopped strawberries, 1 medium banana, and 2 tablespoons honey
Morning
Snack		 3 ounces mozzarella cheese and 30 whole wheat crackers
Lunch 2 cups pasta with 4 ounce chicken breast, ½ cup sundried tomatoes, 1 teaspoon olive oil, and 1 tablespoon balsamic vinegar

1 cup 1% milk
Afternoon
Snack		 1 Anytime Health™ Snack Bar
8 ounces Gatorade®
Dinner 2 cups whole grain pasta with 6 ounces seared halibut

1 cup string beans, 1 tablespoon canola oil, 1 ounce of orange, lemon, and lime juice
Evening
Snack		 ½ cup light ice cream

Day 2
Breakfast 1½ cups bran cereal with 1 cup 1% milk, 2 tablespoons raisins, 1 tablespoon ground flax seeds, and 12 almonds
Morning
Snack		 1 Anytime Health™ Snack Bar
16 ounces Gatorade®
Lunch 6-inch Sweet Onion Chicken Teriyaki Subway® Sandwich
1 large apple
12 ounces 1% chocolate milk
Afternoon
Snack		 Fruit parfait made with 6 ounces low fat yogurt, 1 cup grapes, and 1 cup melon
Dinner Vegetable stir fry made with 2 cups brown rice, 2 cups mixed vegetables and 1 tablespoon sesame oil
Evening
Snack		 Vegetable and cheese quesadilla made with 1 flour tortilla, 2 ounces mozzarella cheese, 1 cup mixed vegetables, and 1 tablespoon reduced-fat sour cream

1 cup 1% milk

Day 3
Breakfast French toast made with 2 slices whole wheat toast, 1 cup 1% milk, ½ egg white, and 1 tablespoon Smart Balance®

1½ cups peaches
Morning
Snack		 1 Anytime Health™ Snack Bar
Lunch Chipotle® Vegetarian Burrito with 1 tortilla, 1 cup cilantro lime rice, ½ cup black beans, 1 cup fajita vegetables, and ½ cup corn salsa
Afternoon
Snack		 Berry shake made with 1 cup 1% milk, 1 scoop Anytime Health™ Vanilla Whey Protein Isolate, and 2 cups mixed berries
Dinner 2 Boca® Soy Lasagna Entrees with Chunky Tomato and Herb Sauce
2 slices grilled Italian bread with 1 tablespoon extra virgin olive oil
1 cup asparagus
Evening
Snack		 Fruit parfait made with 2 cups yogurt, 2 cups fruit, and 1 tablespoon honey

Day 4
Breakfast 2 Eggo® Waffles with 1 cup sliced strawberries and 2 tablespoons maple syrup

2 cups 1% milk
Morning
Snack		 2 cups yogurt with 1½ cups fruit
Lunch 1 whole wheat pita pocket with 4 ounces roast beef, 1 tablespoon mustard
2 cups mixed greens with 2 cups alfalfa sprouts, carrots, cucumbers, and onions
1 large pear
Afternoon
Snack		 1 piece angel food cake with 2 cups mixed berries
8 ounces Gatorade®
Dinner 6 ounces meatloaf with 2 cups mashed potatoes, 2 cups mixed vegetables, and ¼ cup gravy
Evening
Snack		 1 Anytime Health™ Snack Bar

Day 5
Breakfast 2 cups oatmeal with 1 cup blueberries
1 cup Egg Beater® omelet with ½ cup mixed vegetables and 1 tablespoon Smart Balance®
Morning
Snack		 1 slice angel food cake with 6 ounces yogurt and 1½ cups fruit
Lunch Grilled cheese sandwich made with 2 slices whole wheat bread and 2 ounces cheddar cheese

1 cup tomato soup
Afternoon
Snack		 1 Anytime Health™ Meal Replacement Bar
1 large apple
Dinner 2 cups spaghetti with 6 ounces meatballs and 1 cup tomato sauce
1 cup asparagus with ½ tablespoon extra virgin olive oil
Evening
Snack		 ½ cup light ice cream with 1 cup raspberries, 1 cup strawberries, and 1 medium banana

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