Healthy Diet for Athletes working out 3x per week

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