Pre-Workout Meal:
Banana with Peanut Butter:
- Banana (1 medium)
- Natural peanut butter (1 tbsp)
Instructions: Simple and quick energy before a weekend morning workout or bike ride.
Post-Workout Meal:
Spinach-Blueberry Smoothie:
- Spinach (1 cup)
- Blueberries (½ cup)
- Plant-based protein powder (optional, 1 scoop)
- Liquid (water or milk alternative)
Instructions: Blend all ingredients until smooth. Add protein powder on heavy training days.
Lunch:
Tuna-Avocado Salad on Whole-Grain Bread:
- Canned tuna in water, drained (1 can)
- Avocado (½ medium)
- Diced celery and onion
- Olive oil (1 tsp)
- Mustard (to taste)
- Whole-grain bread (2 slices) or nori sheets
- Carrot sticks or cucumber slices (side)
Instructions: Mix tuna with diced celery, onion, olive oil, mustard, and avocado. Serve on bread or wrapped in nori sheets.
Dinner:
Miso-Glazed Cod with Edamame and Stir-Fry Vegetables:
- Cod fillet (1 piece)
- Miso paste (1 tbsp)
- Ginger (1 tsp, minced)
- Honey (1 tsp)
- Edamame, steamed (1 cup)
- Bok choy (1 cup)
- Mushrooms (½ cup)
- Garlic (1-2 cloves)
Instructions: Marinate cod in miso, ginger, and honey mixture, then bake. Stir-fry bok choy and mushrooms with garlic.