Athletes' Healthy Diet Meal Strategy for Success

Healthy Diet Meal Plan for Athletes

This week 's meal plan focuses on the July challenge to embrace your inner athlete while requiring minimal kitchen time . With simple recipes utilizing the air fryer , grill , sheet - pan and muffin tin , this week is about batch cooking well - balanced meals . The recipes combine seasonal ingredients , like corn and zucchini , with summertime favorites , like burgers and salads.

Start TODAY Meal Plan July 22 , 2024

Monday

Breakfast : Loaded Applesauce Muffins with Greek yogurt

Lunch : Corn , Quinoa and Feta Salad

Dinner : Thai Coconut Red Curry

Snack of choice

Pre - Workout Meal Ideas

Whether you head out for a run , walk , bike or swim , breakfast is usually the pre - workout meal . It should supply your muscles with energy for whatever the day holds . Loaded Applesauce Muffins by Ryan Scott have a secret ingredient -- veggies ! They contain applesauce , carrots , zucchini and seeds , making them a hearty pre - workout breakfast . Pair them with protein - rich Greek yogurt to hold you over until lunchtime and give your muscles a boost . Sheet - Pan Omelets by Joy Bauer make brunch quick and easy on a weekday with ingredients like veggies , cheese or other proteins to keep you full.

Quick and Healthy Lunch Options

When you 're hungry at lunch , you want something quick that wo n't leave you feeling weighed down . Corn , Quinoa and Feta Salad by Ryan Scott combines fresh summer corn with quinoa and feta cheese , providing energy for a workout or an afternoon walk . Bobby Flay 's Roasted Turkey Sandwich with Coleslaw is a perfectly balanced mid - day meal with carbs for energy and protein for appetite control.

Delicious Dinner Choices

End your day with a healthy dinner that will keep you full until bedtime . Thai Coconut Red Curry by Plantable is meatless and packed with veggies , tofu , brown rice and a delicious curry sauce . Easy Jalapeo Cheddar Salmon Burgers by Kevin Curry and Air Fryer Orange Chicken by Leah Cohen offer flavorful options without the greasy fried chicken . Stuffed Zucchini Boats by Frances Largeman - Roth , RDN are a budget - friendly and nutritious choice for summer evenings.

Healthy Snack Options

The pre - workout snack tops keep you from hitting the wall during a workout . Carrot Cake Bites by Samah Dada and Red Berry Crisp Smoothie by Babs Costello are full of healthy carbs to energize you . Post - workout snacks like Frozen Yogurt Cups by Rachel Mansfield and Lentil Hummus by Joy Bauer replenish energy , repair tired muscles and feed your hunger.