7 Day Menu Plan

This plan suits athletes who are training between two to three times a day and having one rest day. It provides approximately 3000 kcal per day and 500g of carbohydrate.

Sunday

Breakfast (to be eaten after morning run) 
Bowl of muesli with skimmed milk
2 crumpets with peanut butter

Pre-training snack
Lucozade Sport
Banana
Handful of jelly beans

Post-training snack
Cereal bar
Energy drink
Teacake

Lunch
Baked potato with baked beans
Fruit
Low fat yoghurt

Pre-weights session snack
Glass of skimmed milk

Post-weights session snack
Bagel with low fat cream cheese

Evening meal
Roast chicken (no skin) with frozen low fat roast potatoes and broccoli and carrots

Monday

Breakfast (to be eaten after morning run) 
Oatso Simple
2 crumpets with low fat spread and jam

Pre-training snack
Lucozade Sport
Banana
4 glucose sweets

Post-training snack
Cereal bar
Energy drink
Fruit scone

Lunch
Bowl of fresh pasta with low fat tomato sauce
Fruit
Low fat yoghurt

Pre-weights session snack
Banana smoothie

Post-weights session snack
Fruit scone
Glass of skimmed milk

Evening meal
Grilled salmon with new potatoes and broccoli and baby sweetcorn

Tuesday

Breakfast (to be eaten after morning run) 
Bowl of cereal with skimmed milk
2 crumpets with low fat cream cheese and marmite

Pre-training snack
Lucozade Sport
Banana
Handful of jelly beans

Post-training snack
Energy drink
Bagel with low fat cream cheese

Lunch
Chicken salad baguette (very low fat mayonnaise, no butter
Bag of dried apricots

Pre-weights session snack
Glass of skimmed milk

Post-weights session snack
Bagel with low fat cream cheese

Evening meal
Fresh pasta with fresh tomato and tuna sauce

Wednesday

Breakfast (to be eaten after morning run) 
Bowl of muesli with skimmed milk
Toasted English muffin with peanut butter

Pre-training snack
Lucozade Sport
Banana
4 glucose sweets

Post-training snack
Cereal bar Energy drink
Slice of malt loaf

Lunch
Baked potato with tuna and low fat coleslaw
Fruit
Low fat yoghurt

Pre-weights session snack
Small pot of fromage frais

Post-weights session snack
Fruit scone
Glass of skimmed milk

Evening meal
Low fat chicken curry and boiled rice

Thursday

Breakfast (to be eaten after morning run) 
Oatso Simple
Toasted English muffin with low fat spread and jam

Pre-training snack
Lucozade Sport
Banana
Handful of jelly beans

Post-training snack
Energy drink
Pot of Muller Rice

Lunch
Bagel with low fat cream cheese and smoked salmon
Fruit
Fromage frais

Pre-weights session snack
Banana smoothie

Post-weights session snack
Hot cross bun
Low fat yoghurt

Evening meal
Spaghetti bolognaise (make the bolognaise sauce with turkey mince)

Friday

Breakfast (to be eaten after morning run) 
Bowl of cereal with skimmed milk
Toasted English muffin with low fat cream cheese and marmite

Pre-training snack
Lucozade Sport
Banana
4 glucose sweets

Post-training snack
Cereal bar
Energy drink
Fruit scone

Lunch
Ham salad baguette
Bag of mixed nuts and raisins

Pre-weights session snack
Glass of skimmed milk

Post-weights session snack
Fruit scone
Fromage frais

Evening meal
Grilled white fish with salad

Saturday

Breakfast (to be eaten after morning run) 
Scrambled eggs and grilled lean bacon on toasted bagel with low fat spread (no butter)

Pre-training snack
Lucozade Sport
Banana
4 glucose sweets or jellybeans

Post-training snack
Cereal bar
Energy drink
Teacake

Lunch
Minestrone soup with pasta
Large crusty roll
Baked beans on toast

Pre-weights session snack
Fromage frais

Post-weights session snack
Hot cross bun
Glass of skimmed milk

Evening meal
Lean grilled steak with low fat oven chips and peas