AFM FITTEST Nutritional Plan

Everything you should eat while training for AFM Fittest



Photography by Fotohogg

 

Pre-workout
  1. Orange (1 medium)

  2. Dried apricot (1/4 cup)

  3. Strawberries (1 cup)

 

  1. Frozen banana slices (3/4 cup)

  2. Dried mango (1/4 cup)

  3. Sprouted grain toast (1 slice) + jam (1 tbsp)


Breakfast
  1. Greek yogurt 0% plain (1 cup) + Kashi GoLean cereal (1 cup) + frozen berries (1 cup)

  2. Whole-rolled (or quick) oats (1/2 cup dry) + peanut butter (1 tbsp) + banana (1 medium) + 1% milk (1/2 cup)

  3. Green Smoothie: Greek yogurt 0% plain (1 cup) + frozen berries (1/2 cup)  + banana + peanut butter (1 tbsp) + spinach or kale  (handful) + water to desired texture

 

  1. Breakfast Taco: corn tortillas (2) + scrambled eggs (2) + spinach + tomato + avocado (1/4 small) + salsa (1/2 cup)

  2. Breakfast Quinoa with Blueberries

  3. Smoked Salmon Omelet Muffin  + fruit


 Morning snack
  1. Cutie oranges (2) + part-skim mozzarella string cheese (1)

  2. 1% cottage cheese (1/2 cup) + peach (1 medium)

  3. Mixed nuts (1/4 cup) + raisins (1/4 cup)

 

  1. Homemade Lara Bar

  2. Boiled egg (1)  + fresh pear (1 medium)

  3. Whole-grain crackers (1 oz) + 1% cream cheese (2 tbsp)

 

Lunch
  1. Turkey sandwich: Sprouted grain bread (2 slices), turkey breast (3 oz), cheddar cheese (1 slice), spinach, tomato and cucumber. Serve with a fresh pear.

  2. Salad: Vegetables of choice (spinach, tomato, cucumber, bell pepper), chicken breast (4 oz), avocado (1/2 small), garbanzo beans (1/2 cup) + balsamic vinaigrette (2 tbsp), strawberries (1 cup)

  3. Tuna Pita Pocket: Whole-grain pita, chunk light tuna (4 oz), havarti cheese (1 oz), tomato, cucumber. Serve with carrots and bell pepper and hummus (2 tbsp)


 

  1.  Creamy Avocado & White Bean Wrap  + baby carrots + hummus (2 tbsp)

  2.  Chicken Enchiladas. Serve with fresh fruit.

  3.  Asparagus Frittata. Serve with green salad.

Afternoon snack

 

  1. Apple + peanut (or almond) butter (2 tbsp)

  2. Kind bar

  3. Air popped popcorn (2 cups) + shaved parmesan cheese (2 tbsp)


 

  1. Honey Quinoa Flax Granola

  2. Yogurt & berry smoothie: Greek yogurt 0% plain (1 cup) + berries (1 cup)

  3. Amy’s Black Bean Soup (1/2 cup)

Dinner

 

  1. Taco salad: romaine lettuce, tomato, bell pepper, black beans (1/2 cup), avocado (1/2 small), salsa (1/2 cup) and ground 94% lean beef (4 oz)

  2. Grilled chicken breast (6 oz), cooked sweet potato (1 small), veggie steamer broccoli (2 cups)

  3. Salmon Burger: toasted whole-grain bun, Whole Foods 365 salmon burger (4 oz), avocado (1/4 small), lettuce, tomato and onion. Serve with Food Should Taste Good multigrain chips (1 oz) and salsa (1/2 cup)

 

  1.  Lemon Chicken Gyros + tomato and cucumber salad

  2.  Grilled Salmon & Avocado Salad  + Roasted Brussels Sprouts

  3.  Spaghetti Squash & meat sauce + salad

Night-time snack

 

  1. 1% milk or milk alternative (8 oz)

  2. Turkey roll up: deli turkey (2 oz) + part-skim mozzarella cheese (1 oz)

  3. Mixed nuts (1/4 cup)


 

  1.  Quick Pudding: Greek yogurt (1/2 cup) + strawberries  (1/2 cup) + dash vanilla extract

  2.  Mint chocolate chip “ice cream”

  3. Leftover dinner protein (2 oz)

 

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