General Discussion Triathlon Talk » What is your avg daily meal plan? Rss Feed  
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2014-10-12 3:08 PM

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Subject: What is your avg daily meal plan?

I'm struggling with the nutrition pillar of this sport... I try to stick to the whole, eating for fuel and not indulgence, but I'm an Italian! Haha.

I get bored really quickly if I just eat the same things day after day... But for me my diet usually goes like this:

Toast
1hr workout
Scrambled eggs with sourdough toast
Snack- banana and coffee
Lunch- ham and veggie crepe!!! With a kale smoothie
Dinner - usually chicken, pasta and roasted brussel sprouts OR a hot panini chicken sandwich

Then if I stay up past 9, I start grazing eating... :/ popcorn, chocolate, bagels... Ugh

On the weekends anything goes for dinner usually :/ often it's takeout: sushi or Chinese food or Greek food: rice falafels


What do you eat? When? Do you switch it up? Do you think it plays a huge role in performance?

I'm failing at this nutrition thing.



2014-10-12 7:08 PM
in reply to: 0

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Subject: RE: What is your avg daily meal plan?

This is what we eat when there is a XC meet on Saturday, a swim meet on Sunday, and a home team playoff baseball game on for the evening meal.......nobody is complaining tonight.



Edited by Left Brain 2014-10-12 7:10 PM




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2014-10-12 7:12 PM
in reply to: rizztalah

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Subject: RE: What is your avg daily meal plan?
I eat a variety of foods and try to stay from processed foods, excessive salt, excessive sugar, and excessive fat.
2014-10-12 8:39 PM
in reply to: Left Brain

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Subject: RE: What is your avg daily meal plan?
That beer might get a little warm!

I don't usually think too much. Cook meal at home and try to eat veggies and fruits. Fish over meat most of the time too.
2014-10-13 12:26 AM
in reply to: #5059167

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Subject: RE: What is your avg daily meal plan?
I'll second what others have mentioned. I do my best to minimize processed foods, prefer fish over meat, and eat lots of fruit. I'll agree weekend are a little more difficult, as I usually indulge and it's not worth it in the long run (i.e. I feel worse later and sometimes it jeopardizes my workout). Don't be afraid to try new things too!
2014-10-13 7:19 AM
in reply to: #5059257

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Subject: RE: What is your avg daily meal plan?
You can make awesome meals with fruits, nuts, seeds and vegetables. If you want to I can email you a cooking book that would normally cost 30 dollars.

That is a meal plan for a whole month consisting of 120 (!) recipes that are mostly vegan yet delicious.


2014-10-13 10:13 AM
in reply to: Left Brain

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Subject: RE: What is your avg daily meal plan?
Why you cooking the beer???
2014-10-13 10:34 AM
in reply to: 0

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Subject: RE: What is your avg daily meal plan?
Originally posted by Left Brain


I hate grilled beer.. especially IPAs!


I have a big grazing at night habit too... I have been working really hard to drop a few pounds for my HIM next this weekend. So, it may sound funny, but I got some "DANGER - DO NOT ENTER" caution tape from work and, in the evening, I wrap it several times around between the refrigerator door handle and the pantry door knob. Neither one will open without going through some trouble... it has worked like a charm so far! :-0

Edited by RockTractor 2014-10-13 10:36 AM
2014-10-13 2:33 PM
in reply to: rizztalah

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Subject: RE: What is your avg daily meal plan?
My diet varies, but I keep track of it using the myfitnesspal app. It's pretty easy to use. I wanted to drop some weight initially, so I set my net calorie intake to around 1,950/day. I normally come in a little under that and have dropped about 12 pounds doing so. If it's a day prior to a longer workout, I focus more on carbs, if I don't have a long workout the next day I focus on protein. I'm a night time grazer as well, so I keep 100-200 calories open for that. Also, I've noticed that if I eat something higher carbs at night, I tend to have a better workout the next morning. So cereal or salt free pretzels are my go-to for night snacks. I also stay clear of high fat foods and stick with chicken and fish for proteins. I eat red meat about once a week, I live in a hot/humid climate so I need the iron.

I went from 170 lbs down to 158 this way and haven't ever felt hungry or felt like I wasn't fueled for workouts (from ~16% BF down to ~9-10%. I do eat a lot pre workout. At a minimum, eggs, toast, OJ and a lot of times a bar of some sort. I need at least 400 calories pre workout to really feel good throughout.
2014-10-13 5:00 PM
in reply to: 3mar


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Subject: RE: What is your avg daily meal plan?
Breakfast

5 chocolate munchkins and a blueberry donut

Lunch

Potbelly's Ham and Swiss w/ mustard onion lettuce, bbq pop chips

or

Subway 6 inch roast beef w lettuce/onion/green peppers, mustard and baked bbq chips.

Dinner

Whatever I cook for dinner at home. Chicken, beef. I'm usually pretty full after about 900 calories and my body tells me to stop.

Chocolate pudding for desert.

This Monday through Friday, free for all on the weekends.
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Are your long workouts approaching 3 hours? Can't seem to eat enough or time your nutrition? Use the following calorie recommendations and recipes to create your own meal plan.