Meal planning 

 

 

Veggie Examples

Asparagus

Bell peppers

Broccoli

Brussel sprouts

Cabbage

Cauliflower

Celery

Chard/Kale

Dark lettuce

Green beans

Mushrooms

Onions

Peas

Spinach

Tomatoes

Zucchini

*Beets more recipes

*Carrots/Parsnips

*Corn

 

Good Carb Examples

Beans (Adzuki, BlackGarbanzo, etc.)

Brown/Wild rice

Lentils

Oatmeal

Quinoa (How to Cook It)

Squash (Acorn, ButternutDelicataSpaghetti, etc.)

Sweet potato (How to Cook It)

*Potato

*Whole grain bread

*Whole grain pasta

 

Protein Examples

Beans

Eggs

Chicken/Turkey (How to Cook It)

Edamame

Fish (Haddock, Cod, etc.)

Grass fed beef

Quinoa

Salmon

Tuna

Yogurt

 

Healthy Fats

Avocado

Butter

Coconut milk

Coconut oil

Nuts (Almonds, Walnuts)

Olive oil

Seeds (Pumpkin, Sesame, Sunflower)

 

Other Seasonings:

Apple cider vinegar

Braggs Liquid Aminos

Garlic + and Ginger

Herbs & Spices (Allspice, Basil, Cayenne, Chili, Cinnamon, Cumin, Curry, Dill, Oregano, Red pepper, Rosemary, Thyme, Turmeric & Tumeric recipes)

Lemon juice

Nutritional yeast

 

Bold have proven health benefits

 

Putting It All Together:

5 Superfood Meals

15 Nutrient-Packed Lunch Ideas

Green Smoothies

More Green Smoothies!

5 Plant-Powered Recipes

14 Creative Chia Seed Recipes

Your needs will be different as an athlete. See below for how to modify the "Perfect Plate" to meet your rest day, moderate training day, and hard training/race day needs!

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