This is a good menu for athletes that are practicing at least 3x per week up to 20 yours per week. Monday
Breakfast: Oatmeal with almond milk, sliced banana, and chopped nuts Snack: Apple slices with almond butter Lunch: Turkey sandwich on whole wheat bread with avocado, lettuce, and tomato, and a side of baby carrots and hummus Snack: Greek yogurt with mixed berries and honey Dinner: Grilled chicken breast with roasted sweet potato and steamed broccoli Tuesday Breakfast: Smoothie made with almond milk, banana, mixed berries, and spinach, and a side of whole wheat toast with almond butter Snack: Hard-boiled egg and orange slices Lunch: Quinoa and black bean salad with grilled shrimp and mixed greens Snack: Trail mix with mixed nuts and dried fruit Dinner: Baked salmon with roasted asparagus and brown rice Wednesday Breakfast: Scrambled eggs with spinach, diced bell peppers, and whole wheat toast Snack: Banana slices with almond butter Lunch: Grilled chicken breast with mixed greens, cherry tomatoes, and a balsamic vinaigrette dressing, and a side of sliced cucumber and tomato salad Snack: Greek yogurt with mixed berries and honey Dinner: Stir-fry made with shrimp, mixed vegetables, and brown rice Thursday Breakfast: Greek yogurt with sliced peaches and a sprinkle of granola, and a side of whole wheat toast with almond butter Snack: Apple slices with mixed nuts Lunch: Tuna salad made with Greek yogurt, celery, and carrots served with whole wheat crackers, and a side of baby carrots Snack: Smoothie made with almond milk, banana, mixed berries, and spinach Dinner: Baked chicken breast with roasted Brussels sprouts and quinoa Friday Breakfast: Smoothie bowl made with almond milk, mixed berries, banana, and chia seeds, and a side of whole wheat toast with almond butter Snack: Hard-boiled egg and orange slices Lunch: Grilled chicken skewers with mixed vegetables (such as zucchini, bell peppers, and mushrooms) and a side salad Snack: Trail mix with mixed nuts and dried fruit Dinner: Baked cod with steamed green beans and brown rice Saturday Breakfast: Avocado toast with a boiled egg and sliced tomatoes, and a side of whole wheat toast with almond butter Snack: Banana slices with almond butter Lunch: Turkey wrap made with whole wheat tortilla, turkey slices, avocado, and lettuce, and a side of baby carrots Snack: Greek yogurt with mixed berries and honey Dinner: Grilled salmon with roasted sweet potato and steamed broccoli Sunday Breakfast: Cottage cheese with sliced peaches and a sprinkle of granola, and a side of whole wheat toast with almond butter Snack: Apple slices with mixed nuts Lunch: Chicken Caesar salad made with mixed greens and a light Caesar dressing, and a side of baby carrots Snack: Smoothie made with almond milk, banana, mixed berries, and spinach Dinner: Baked tofu with mixed vegetables (such as bell peppers, broccoli, and carrots) and a side salad
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