Meal for Thursday

Pre-Workout Meal (6:30 AM):

Whole-grain Toast with Almond Butter and Strawberries:

• Whole-grain toast or rice cake (1 slice)
• Almond butter (2 tbsp)
• Sliced strawberries

Post-Workout Meal (8:00 AM):

Spinach-Blueberry Smoothie:

• Spinach
• Blueberries
• Chia seeds
• Protein powder

Instructions: Blend until smooth and drink immediately after cycling.

Lunch (12:00 PM, canteen):

Vegetable Curry with Lean Meat:

• Thai-style green curry with chicken and vegetables
• Basmati rice (1 cup)
• Side salad

Instructions: Choose a broth or coconut-based curry with no cream-based sauces.

Dinner (6:30 PM):

Shrimp and Veggie Stir-Fry:

• Shrimp
• Bell peppers, snap peas, carrots, and onions
• Garlic-ginger sauce
• Cashews (handful)
• Rice noodles or brown rice (1 cup)

Instructions: Sauté shrimp with vegetables in garlic-ginger sauce, add cashews for crunch.