Welcome to our bi-monthly blog dedicated to providing nutritious and well-balanced meal plans for members of our fitness and nutrition club who are focused on triathlon training. In this blog, we will offer a variety of meal ideas to support your training routine, ensuring you have the energy and nutrients you need to perform at your best. Our meal plans will cover breakfast, pre-workout, post-workout, lunch, dinner, and snacks, incorporating a range of ingredients to keep your meals delicious and satisfying.

Note: The meal plans provided below are meant to serve as a general guideline*. More specific plans are available in our membership program. Plans are also updated with a greater frequency for members. Adjust portion sizes and ingredients based on individual needs and preferences.

Bi-Monthly Meal Plan: June-July

Week 1:

Monday:

• Breakfast: Greek yogurt topped with sliced banana, blueberries, and a sprinkle of chia seeds.

• Pre-Workout: Whole grain toast with nut butter and sliced apple.

• Post-Workout: Protein smoothie with almond milk, frozen berries, and a scoop of protein powder.

• Lunch: Lentil salad with mixed greens, bell peppers, tomatoes, and feta cheese.

• Dinner: Grilled salmon with roasted vegetables (bell peppers, onions) and quinoa.

• Snack: Orange slices and a handful of nuts.

Tuesday:

• Breakfast: Scrambled eggs with sautéed spinach, tomatoes, and feta cheese.

• Pre-Workout: Whole wheat English muffin with almond butter and banana slices.

• Post-Workout: Chocolate protein shake made with almond milk and frozen blackberries.

• Lunch: Shrimp and avocado salad with mixed greens, cherry tomatoes, and a light vinaigrette.

• Dinner: Baked chicken breast with steamed broccoli and quinoa.

• Snack: Greek yogurt with mixed berries and a drizzle of honey.

Wednesday:

• Breakfast: Oatmeal topped with sliced apples, cinnamon, and a sprinkle of chia seeds.

• Pre-Workout: Protein bar and a small banana.

• Post-Workout: Greek yogurt with mixed berries and a handful of almonds.

• Lunch: Grilled chicken wrap with lettuce, tomatoes, and a Greek yogurt dressing.

• Dinner: Baked cod with roasted Brussels sprouts and sweet potatoes.

• Snack: Carrot sticks with hummus.

Thursday:

• Breakfast: Veggie omelet with bell peppers, onions, spinach, and feta cheese.

• Pre-Workout: Whole grain toast with avocado and a sprinkle of chia seeds.

• Post-Workout: Protein smoothie with almond milk, frozen berries, and a scoop of protein powder.

• Lunch: Quinoa salad with grilled shrimp, mixed vegetables, and a lemon vinaigrette.

• Dinner: Turkey meatballs with zucchini noodles and marinara sauce.

• Snack: Apple slices with nut butter.

Friday:

• Breakfast: Greek yogurt parfait with layers of sliced banana, granola, and blueberries.

• Pre-Workout: Whole wheat bagel with cream cheese and sliced tomato.

• Post-Workout: Chocolate protein shake made with almond milk and frozen raspberries.

• Lunch: Black bean salad with mixed greens, tomatoes, bell peppers, and feta cheese.

• Dinner: Grilled chicken breast with quinoa and steamed asparagus.

• Snack: Mixed berry smoothie with Greek yogurt and chia seeds.

Weekend:

Feel free to explore some of your favorite recipes while keeping them healthy and balanced. Include a mix of lean proteins, whole grains, and plenty of fruits and vegetables.

Conclusion:

These bi-monthly meal plans are designed to provide a solid foundation of nutrition for triathlon training