I put together this sample five day meal plan to help stimulate ideas and inspiration for those who are pursuing their optimal race weight and fitness. Following this diet will score in the mid to high 20’s on The Endurance Diet’s DQS scale. I am able to sustain a weekly TSS of 350-500 on this diet (current stats are: 180cm @72.1kg).
Day 1: Oatmeal with fruit and gluten free toast.
I cook 2/3 a cup of oatmeal with 1 1/2 cups of almond milk. Add frozen blueberries and crushed walnuts.
Day 2: Veggie Omelet with fried potatoes.
The sky is the limit for the veggies, but I like mushrooms, spinach, tomato, and garnished with avocado. To prepare the potatoes I thinly slice and sprinkle with garlic powder, salt, and pepper, then fry in a few teaspoons of extra virgin olive oil until they are a nice light brown color.
Day 3: Gluten free cereal with fruit and gluten free toast.
My local organic grocery store carries some delicious gluten free items. My favorite is the GF cinnamon raisin bread.
Day 4: Bircher Muesli with fruit and gluten free toast.
Bircher Muesli a.k.a. overnight oats takes about 10 minutes to prepare. Here is a recipe.
Day 5: Scrambled Eggs with fruit and gluten toast.
Quick and easy to make. Be sure you are eating plenty of fruit for breakfast. I aim for 2-3 servings every morning (banana, orange, blueberries, etc…).
Day 1-5: Kale & Spinach Salad with carrots, tomatoes, and sweet peppers.
Salad is a staple of my daily lunch. I mix it up with different toppings to keep it interesting. You can try the following:
Sauté spinach and/or mushrooms and add to the salad.
Top with cold wild rice or cold quinoa.
Shredded grass fed cheddar cheese or crumbled feta/goat cheese.
Sprinkle nuts or seeds on your salad. My go to options are sunflower seeds and almonds.
Try adding some fruit such as raisins, goji berries, or cranberries.
Cut up a hard boiled egg or two and add it to the salad.
Day 1: Brussel Sprouts Pad Thai.
Recipe here. It tastes extra delicious with Japanese rice noodles.
Day 2: General Tso’s Tofu with wild rice and asparagus.
Recipe here. I like to cook my wild rice with a splash of orange juice and red wine vinegar.
Day 3: Ground Bison with shredded cheese, guacamole, and diced tomatoes wrapped in gluten free tortillas.
Ground buffalo is lean, especially if you get the grass fed kind.
Day 4: Veggie Burger with butter lettuce “bun” and baked sweet potato fries.
Make sure you bake the “fries” on a cookie sheet, if you use a pan they come out soggy.
Day 5: Wild Salmon with quinoa and broccoli.
Sauté the salmon in avocado oil (or olive oil) with salt, pepper, and paprika.
I normally get hungry between lunch and dinner. My go to snacks are:
Hard boiled egg(s).
A handful or two of almonds.
A bowl of left over quinoa or wild rice.
A quick baked potato doused with Cholula hot sauce. To bake the potatoes poke with a fork three or four times and microwave for 3-4 minus. Then place in the oven (350 degrees F) for 12 minutes.
Fruit such as an oranges, bananas, berries, or an avocado.