Food Dairy & Nutrition Tips

One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating. ~Luciano Pavarotti and William Wright, Pavarotti, My Own Story

Sample meal ideas for 2 or more hours before training

• Smoothie with fruit, unsweetened juice and yogurt, milk or protein powder.
• Hot/cold cereal, milk/yogurt and fruit.
• Toast, banana, and peanut butter.
• Toast, egg(s) and juice.
• Sports bar and sports drink.
• Sandwich with turkey/roast beef/ham and veggies.
• Pasta with tomato sauce and a small amount of meat.
• Chicken noodle or vegetable soup with crackers and flavoured tuna.
• Cottage cheese and canned fruit with a low-fat muffin.
• Pasta salad with low-fat dressing, chicken breast and veggies.

Week Menu Sample:
Monday
Breakfast: bowl of 5g fiber cereal with fresh sliced bananas.
Snack: Protein Bar.
Lunch: Turkey and pepper sandwich.
Snack: n/a
Dinner:  Spinach Salad w/ Strawberries, Avocados & Pecans.

Tuesday
Breakfast: Greek Yogurt with Blueberries.
Snack: Protein Bar.
Lunch: Sushi - no Rice
Snack: Banana & Hazelnuts!
Dinner:  Squash Salad with Chicken, Pecans & Feta Cheese.

Wednesday
Breakfast: Oatmeal with Cinnamon
Snack: Apple
Lunch: Squash Salad with Chicken
Snack: n/a
Dinner:  Gluten free garden pizza

Thursday
Breakfast: Oatmeal & Brown Sugar
Snack: Protein Bar
Lunch: Chili
Snack: Breakfast egg wrap (protein)
Dinner: Roast Beef with Squash

Friday
Breakfast: Oatmeal with Bananas
Snack: Multi Gain Honey Nut Cheerios
Lunch: Squash salad with apples
Snack: Acai Booster Shake w/ protein
Dinner:  Strawberry and Spinach Salad w/ Goat Cheese

Saturday
Breakfast: Multi Grain Beagle
Snack: Yogurt and Blackberries
Lunch: Roast beef and sweet potatoes
Snack: peas and carrots
Dinner:  Squash Salad with Chicken and Pecans

Travel Menu Sample:
MARCH 27th, 2012.
Breakfast: Oatmeal & Brown Sugar
Snack: protein bar
Lunch: Chicken and Sausages w/ potatoes
Snack: peas and carrots
Dinner: Chicken fajitas!

MARCH 28th, 2012.
Breakfast: toast on the plane to Argentina!
Snack: Acai Booster Juice
Lunch: Breakfast egg wrap (protein)
Snack: n/a
Dinner:  Rice and Chicken on the plane

MARCH 29th, 2012.
Breakfast: toast on the plane to Argentina!
Snack: pineapple Jamba Juice
Lunch: Chipotle chicken wrap
Snack: n/a
Dinner:  n/a bed time after a long trip

MARCH 30th, 2012.
Breakfast: multi grain bread w/ home made  Apricot Jam
Snack: Factura - traditional Argentine pastry
Lunch: Beef and Tomato Bean Salad w/ Oil and Vinegar dressing
Snack: n/a
Dinner:  Tarta de Zapallito (cucumber tarts)

Home Recipes: