A Weekly Nutrition Program for an Athlete

Monday

Breakfast:

• A bowl of oatmeal with sliced banana and walnuts.

• Whole wheat bread with low-fat cheese and tomato slices.

• Freshly squeezed orange juice.

Snack:

• A handful of almonds or walnuts.

Lunch:

• Grilled chicken breast or turkey, half a portion of brown rice, and vegetables.

• Green salad with yogurt dressing.

Snack:

• One piece of fruit (apple, pear, etc.).

Dinner:

• Baked fish fillet, baked potatoes instead of frying, and grilled vegetables.

• Abundant green salad.

Tuesday

Breakfast:

• Whole wheat toast with avocado and egg.

• A smoothie with blueberries.

Snack:

• One medium-sized yogurt or a milk-based drink.

Lunch:

• Lentil soup or vegetable soup.

• Grilled chicken pieces with tomato sauce on whole wheat pasta.

• Boiled broccoli.

Snack:

• Whole grain crackers and cottage cheese.

Dinner:

• Grilled steak, sweet potato puree, and steamed vegetables.

• Green salad.

Wednesday

Breakfast:

• Yogurt with fresh fruit slices and oats.

• Whole wheat bread with low-fat cottage cheese and cucumber.

Snack:

• A handful of walnuts or almonds.

Lunch:

• Chicken salad (chicken, lettuce, tomato, cucumber, bell pepper, olive oil).

• Carrot salad with yogurt dressing.

Snack:

• One piece of fruit (orange, banana, etc.).

Dinner:

• Baked salmon, brown rice, and steamed vegetables.

• Green salad with arugula and fresh mint.

Thursday

Breakfast:

• Oatmeal with sliced strawberries and hazelnuts.

• Whole wheat bread with cheese and greens.

Snack:

• One medium-sized banana.

Lunch:

• Chicken and vegetable orzo soup.

• Grilled chicken breast, brown rice, and steamed vegetables.

Snack:

• A handful of almonds or walnuts.

Dinner:

• Grilled shrimp, bulgur pilaf, and cucumber-radish salad.

• Freshly squeezed lemon juice.

Friday

Breakfast:

• Whole wheat bread with avocado, egg, and tomato slices.

• Freshly squeezed orange juice.

Snack:

• One medium-sized yogurt or a milk-based drink.

Lunch:

• Baked turkey breast and steamed vegetables.

• Red cabbage salad.

Snack:

• Whole grain crackers and cottage cheese.

Dinner:

• Baked sea bass, whole wheat pasta, and grilled vegetables.

• Green salad.