By Allison Fahrenbach | Published on August 7, 2017
You are what you eat so it’s crucial to make sure you’re performing at your peak during any gruelling endurance event.
This stamina-inducing seven day eating plan from Allison Fahrenbach, a natural pro figure athlete, nutritionist, and owner of AFS Training, will keep you fuelled.
Monday
Meal 1: 70g bowl of bran, 200ml full fat milk, 50g cottage cheese, 1 banana
Macronutrients have important functions, so it’s crucial to get the right amounts. Don’t skimp on adequate protein and healthy dietary fat.
Meal 2: 10g of walnuts in plain yoghurt with muesli, 1 apple
Meal 3: 60g pasta with 200g chicken breast, 1 cup mixed vegetables
Meal 4: Muesli bar, 1 banana
Meal 5: ½ cup broccoli, 250g grilled white fish, 1 cup steamed brown rice, 2 diced carrots, 1 cup kale
Tuesday
Meal 1: 2 scrambled eggs, 2 slices of rye bread, 1-2 cups beetroot juice
Meal 2: 1 mixed fruit salad, 200ml plain yoghurt, sprinkled with mixed seeds
Meal 3: 200g canned tuna, 1 mashed avocado, olive oil and spinach on 2 slices of rye bread
Meal 4: 2 cups of mixed sliced carrots, cucumber and capsicum
Make sure all meals contain healthy amounts of protein, so dip those vegetables in 30-40g of peanut butter or hummus.
Meal 5: 250g lean beef, 2 cups dark green veggies, 2 cups mashed potato
Wednesday
Meal 1: Smoothie, 150ml whole milk, 60g raw oats, 2 tbsp flaxseeds, 1 cup of mixed strawberries and blueberries, whey protein
Meal 2: 50g almonds, 2 handfuls of dried apricots, 1 banana
A diet prevalent in fast digesting sugary carbs can be suboptimal for health and wellbeing. Limit these to a handful of dried apricots.
Meal 3: 300g tuna salad with pasta
Meal 4: 200ml plain yoghurt, 2 cups diced fruit salad
Meal 5: 3-4 grilled lamb cutlets, 1 large baked potato, sprinkle of peas, 2 cups spinach, ½ cup green beans
– RELATED:International Eating Habits That Will Improve Your Diet  –
Thursday
Meal 1: 2 cups muesli, 1-2 cups plain yoghurt, blueberries, 1 banana
Meal 2: Chicken breast, spinach, tomato sandwich on rye, 1 apple
Meal 3: 300-400g fish sushi
Meal 4: 1 large sweet potato (baked) ½ tin baked beans, sprinkle of mozzarella cheese, 1 cup cottage cheese
Be careful about over consuming foods that can have high inflammatory responses in the body, like the dairy in this meal.
Meal 5: Chicken and prawn stir-fry, mixed veggies with noodles or rice
Friday
Meal 1: Smoothie with flesh and water of a coconut, 30g whey protein powder 2 tbsp chia seeds, 1-cup cherries, 30g oats, 1-cup plain yoghurt
Meal 2: 100g portion of rice pudding with added coconut milk
Meal 3: 1 chicken breast, 30g feta, tomato, lettuce, 1 cup cooked quinoa
Meal 4: 1 avocado, 100g tuna and quinoa salad
Healthy fats are essential for endurance athletes, but muscle glycogen is preferred over fat for fuel, so switch this to a turkey tortilla.
Meal 5: 300g steak, 1 turnip, 2 sweet potatoes, 1 head broccoli, 1 cup spinach
Saturday
Meal 1: 3 egg omelette with diced capsicum, mushrooms and tomato
Consider supplementing with a full spectrum vitamin/mineral supplement at the start of your morning.
Meal 2: 2 cups of plain yoghurt with mixed seeds, nuts and banana, 2-3 thick cut slices of watermelon
Meal 3: Large niçoise salad with added quinoa
Meal 4: 4 slices of spelt flour white bread toast with jam
Meal 5: 300g grilled salmon fillet
1 cup brown rice, 2 cups mixed veggies
Sunday
Meal 1: 200ml plain yoghurt mixed with 100g muesli, 60g mixed fruit salad
Meal 2: 8 small crackers with avocado and Marmite, 5-6 thick cut slices of watermelon
Complex carbs allow your digestive system to efficiently process a greater volume of calories, providing steady energy.
Meal 3: 300ml chicken soup, 2-3 slices of rye bread
Meal 4: 4 celery sticks stuffed with tuna, chilli and mayo, 1 orange
Meal 5: 2 turkey breasts, 1 carrot, 1 courgette, mashed butternut and potatoes
Allison Fahrenbach is a natural pro figure athlete, trainer, nutritionist and owner of AFS Training.
