Fuel For Your Run

Meal Ideas While You Are Training from Avignon Therapy and Nutrition 

BREAKFAST

Hard boiled egg – ½ apple

Scrambled egg – salsa or pico de gallo and bowl of strawberries, blueberries or blackberries.

Cottage Cheese – fruit (pineapple, peaches, strawberries, raspberries, etc)

Chicken breast – broccoli or other low glycemic vegetables or fruit

Omelett with turkey, Buddy’s Chicken Sausage and sautéed (with pam or chicken broth) onions and peppers

Meal replacement soup or drink

SNACKS

Nuts*

Fat free Cheese – apple

Turkey slice – baby carrots

Atkins Advantage bar

Peanut butter*- celery sticks

Egg salad or tuna salad* (lower fat if cottage cheese substituted for some or all of    mayonnaise) – zucchini or celery slices for dipping

LUNCH

Chicken caesar salad

Egg salad or Tuna salad – celery or carrots

Chicken/ turkey – steamed veggies

Fish – green salad with olive oil & balsamic vinegar

Shrimp – green salad or steamed vegetables

Spinach wrap  (wrap turkey, cheese and dressing in spinach or lettuce leaf)

DINNER

Baked chicken – steamed vegetables with salad dressing

Fish – steamed broccoli & carrots or asparagus, cauliflower, brussel sprouts, green beans

Salmon – summer squash or other low glycemic vegetable

Pork chop – avocado salad (avocado, cherry tomato, purple onion balsamic vinegar & olive oil, salt & pepper)

Taco salad (lean ground beef with taco seasoning over lettuce, tomato, shredded cheese, onion and salsa)

Turkey breast – steamed mixed vegetables

Note: All meals can be interchangeable. I.e. breakfast foods for lunch or snack foods for dinner!

*  Denotes items that are higher in fat and therefore contain more calories