Key to any athletes success is a good diet but what is a good diet?
A typical “Muscle-Building Diet Plan” needs to be balanced with all the nutritional elements balance
d to support a training programme.
Monday
Breakfast 3 scrambled eggs, 3 rashers of grilled lean smoked bacon, a large handful of spinach and 1 slice of lightly buttered wholemeal toast. ½ a grapefruit.
Snack Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana.
Lunch Tuna mayonnaise sandwich. Mix one 150g can of tuna with 2tbsp of low-fat mayonnaise and serve on two slices of wholemeal bread. 3 salt and vinegar rice cakes. 1 orange.
Snack25g brazil nuts.
Dinner Paprika grilled chicken and vegetables. Chop some pepper and onion and place them in a bowl. Add 1tbsp rapeseed oil, 1tsp paprika, salt and pepper, and mix together. Pour the mixture over 300g sliced chicken breast on a baking tray. Meanwhile, lightly steam some broccoli then set aside. Grill the chicken and veg for 5-7 minutes then add the broccoli and grill for a further 5-7 minutes. Serve with 200g lightly buttered new potatoes.
Snack 30g whey protein powder mixed with 100g low-fat Greek yogurt and 1 small sliced frozen banana.
Calories 2,510 Protein 242g Carbs 197g Fat 86g
Tuesday
Breakfast Mushroom, cheese and onion omelette made with 4 eggs and sautéed mushrooms, onion and 30g cheddar cheese. 1 slice of lightly buttered wholemeal toast.
Snack1 apple and 30g peanut butter.
Lunch BLT sandwich. Grill 3 rashers of lean smoked bacon and place them between 2 slices of wholemeal bread with sliced tomato, lettuce and low-fat mayonnaise. 1 orange.
Snack50g beef jerky.
Dinner Grilled salmon and vegetables. Slice some pepper and courgette and halve some cherry tomatoes and place them in a bowl. Add 1tbsp of rapeseed oil, a splash of soy sauce, ½tsp of ground ginger and salt and pepper. Mix together then spread over a salmon fillet on a baking tray. Grill for 10-12 minutes and serve with 75g brown rice.
Quick tip Cook an extra portion of salmon at dinner for lunch the next day
Snack30g whey protein powder mixed with 150g low-fat Greek yogurt and 100g frozen berries.
Calories 2,345 Protein 167g Carbs 187g Fat 103g
Wednesday
Breakfast Ham and cheese omelette made with 4 eggs, 50g ham and 20g cheddar cheese, served with a large handful of spinach, a handful of tomatoes and 1 slice of lightly buttered wholemeal toast.
Snack Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana.
Lunch Salmon and avocado salad. Mix together 1 flaked salmon fillet,½ a sliced avocado, cherry tomatoes, salad leaves, 10g pine nuts, 10g rapeseed oil, a generous squeeze of lemon and salt and pepper.
Snack25g almonds.
Dinner Honey and mustard chicken. Cut 250g of chicken into slices and add it to a bowl with 1tbsp honey and 1tsp mustard. Season with salt and pepper and mix. In another bowl, chop some courgette, pepper and onion, add 1tbsp rapeseed oil, salt and pepper, mix and spread it over a baking tray. Add the chicken to the tray and grill for 5-7 minutes before turning the chicken. Cook for a further 5 minutes and serve with 75g brown rice.
Quick tip Cook an extra portion of chicken at dinner for lunch the next day
Snack 30g whey protein powder mixed with 150g low-fat Greek yogurt and 1 handful of frozen grapes.
Calories 2,515 Protein 223g Carbs 194g Fat 92g
Thursday
Breakfast 3 scrambled eggs and 70g smoked salmon with a handful of cherry tomatoes, a large handful of spinach and sliced red pepper. 25g brazil nuts.
Snack Protein shake with 30g whey protein powder and 200ml semi-skimmed milk. 1 small banana.
Lunch Chicken (approx 200g), avocado and tomato sandwich on wholemeal bread. 3 salt and vinegar rice cakes.
Snack 50g beef jerky.
Dinner Turkey burgers
Snack30g whey protein powder mixed with 100g low-fat Greek yogurt and 1 small sliced frozen banana.
Calories 2,482 Protein 238g Carbs 142g Fat 109g
Friday
Breakfast 3 soft-boiled eggs with 1 slice of lightly buttered wholemeal toast and a small handful of nuts.
Snack 1 apple and 30g peanut butter.
Lunch Tuna Niçoise salad
Snack25g cashew nuts.
Dinner Prawn curry
Snack50g dark chocolate.
Calories 2,364 Protein 181g Carbs 203g Fat 92g
Saturday
Breakfast 4 scrambled eggs with ½ an avocado mashed on 1 slice of wholemeal toast and a handful of cherry tomatoes.
Snack Smoothie. Blend 1 apple, 100g frozen berries, 1 large handful of spinach, 1 carrot, 10g clear honey, ½tsp of ginger and 100ml water.
Lunch Tuna melt. Toast 2 slices of wholemeal bread and grill 40g of cheese on one of the slices. Mix together 1 can of tuna, chopped spring onion and 2tbsp low-fat mayo, spread over the other slice, then put them together.
Snack 30g whey protein powder mixed with 150g low-fat Greek yogurt and 1 handful of frozen grapes.
Dinner Pork stew. Fry some onions for a few minutes then add 250g of diced pork chops. Brown the meat, then add ½tsp of paprika and some mushrooms. Cook for a few more mins then add a big squeeze of tomato purée and 200ml veg stock. Simmer for 20 minutes, mix in 50g Greek yogurt and serve with 100g potatoes and broccoli.
Snack1 small bag of salted popcorn.
Calories 2,454 Protein 230g Carbs 161g Fat 99g
Sunday
Breakfast Chia seed power pot (see recipe below). 25g brazil nuts.
Snack 1 apple and 30g peanut butter.
Lunch Roast beef (approximately 250g), 200g roast potatoes, carrots, green beans, broccoli and gravy.
Snack 20g cheddar cheese and a handful of grapes.
Dinner Roast beef sandwich made with 150g leftover beef from lunch, sliced red onion, rocket leaves, mustard and low-fat mayonnaise on slices of wholemeal bread.
Snack 30g whey protein powder mixed with 150g low-fat Greek yogurt and 100g frozen berries.
Calories 2,394 Protein 197g Carbs 172g Fat 103g
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