Mach3Multisport.com

for athletes and those trying to lose weight on a time budget

These meal choices are simple, quick, and easy.  They’re also healthy.  The bottom line is limit the sugar and saturated fats, increase the amount of whole grains, cut the trans fats, and balance the high and low glycemic carbohydrates. 

Breakfast:

- Whole grain low sugar cereal with fresh banana, soy milk, juice, water.

- Yogurt, boiled egg (white only), whole grain toast with low sugar or no sugar added preserves, juice, water.

- Scrambled eggs (3 whites to 1 whole egg), whole grain toast with low sugar or no sugar added preserves, whole fruit, juice, water.

- Whole grain oatmeal with fresh berries, juice, water.

Lunch:

- Sandwich with whole wheat bread, lean turkey or chicken, green leaf lettuce, tomato, and sprouts.  Use a honey mustard spread or dressing in place of mayonnaise.  Soy chips, water.  If making this ahead of time, take the spread, tomato, and sprouts separately in plastic bags to stay fresh longer.

- Romaine salad with chopped grilled chicken, kidney or garbanzo beans, quartered artichoke hearts, tomato, and a low fat, low sodium dressing.  Whole wheat crackers, water.  This can be made via assembly line on the weekend:  Put the individual ingredients in plastic storage bags, add the bags to a plastic container of lettuce until it’s time to eat.  These will stay for up to a week. 

Dinner:

- Steamed salmon with herb rub, sautéed vegetables, whole grain dinner rolls, water.

- Grilled chicken breast with teriyaki or BBQ sauce, steamed vegetables, whole grain bread brushed with olive oil, unsweetened iced tea, water.

- Fajitas made with lean chicken, fresh peppers and onion, pico de gallo; fluffy tortillas, salsa, iced tea or water.  

- Spaghetti with a homemade sauce with lean ground beef or chicken and fresh mushrooms and spices, garlic bread from whole grain bread, light on the butter.  Water or unsweetened tea. 

Snacks:

- Fresh fruit

- Raw vegetables with a low fat dressing

- Unsalted nuts, olives

- Soy chips, low sodium tortilla chips and salsa

Also, browse www.mach3multisport.com for some great recipes and other tips.  Mach3 Multisport’s DVD “Endurance Nutrition comes loaded with ready-to-print recipes you can use right away!  Bon Appetite!

 Brian

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