Sample Daily Nutrition Outline


  • 1 teaspoon coconut oil (can take straight, add to a smoothie or put on toast)
  • Aim for a minimum of 7 hours of sleep!  8 is better particularly on harder training weeks
  • 8-10 eight-ounce glasses of water; sports drink on hard/speed workouts and long training runs

Upon rising:

8-12 oz water (before coffee)

Within 1 hour of waking up — choose one:

  • Low sugar yogurt and piece of fruit
  • 2 egg whites plus one whole egg (or 2 eggs) plus fruit. Whole grain toast 
  • Protein shake (one max per day) – only need 20 grams of protein – best to add in milk or alternate coconut (go light version), almond or pea protein plus some fruit.  Avoid the more is the better premise with protein – it’s really only for bodybuilders.
  • Serving oatmeal with a small handful of nuts, dried fruit, or fresh fruit; can add ½ s. protein powder too if you like the taste

Mid-morning (2-3 hours after breakfast) – choose one

  • Mono-fruit (large serving melon or grapes or two bananas, large bowl berries)
  • Small yogurt with ¼ c granola
  • Sl. Toast or rice cake squares (2) with nut butter and jam (optional)
  • Hardboiled egg mixed with teaspoon mayo on toast or rice cake (choose whole grain rice cakes or rice cake squares)

Lunch (within 2-3 hours of mid-morning snack) – choose one

  • Salad with protein 4-6 ounces; a small amount of cheese is ok just cut back on other protein; can also add in hardboiled egg.  Think rainbow of colors on the salad so a variety of vegetables and/or dried fruit, sunflower seeds
  • Sandwich with 3-4 ounces of protein; if adding cheese cut back on protein; add in veggies i.e., spinach, tomatoes, cucumber, sprouts 

Mid-afternoon (before 4 pm) – -choose one

  • Protein shake
  • Protein bar (aim for 10-20 oz protein and no more than 250 calories; go for whole food bars vs. trail mix that typically has too much sugar or other pre-fab ingredient type bars
  • Celery and peanut/nut butter
  • Rice cakes (2) with peanut/nut butter 
  • Slice toast with banana, peanut butter, avocado, 2 oz lunch meat or hardboiled egg salad

Dinner (try to stop eating before 8 pm)

  • Multi-veggie salad with protein (4-6 oz) or protein and veggies
  • Optional ½ cup rice, quinoa, small baked or sweet potato; try to avoid pasta and choose whole grain rice; if eating pasta, limit to one cup and top with tomato sauce protein and veggies 
  • 1 cup pasta with marinara and added broccoli, zucchini, spinach, and 4-6 oz protein (chicken, beef, shrimp)
  • Stir-fry (go light on oil)
  • 2 sushi rolls, seaweed salad plus green salad – avoid fried rolls

*On proteins, avoid high-fat sausages; ham, pork, chicken, fish are better choices than steak, and people tend to eat less of non-high fat meat sources; limit beef or sausage to once per week and avoid completely three days before a really hard workout or race; takes the body 3 days to fully digest beef and high-fat sausages. Try to choose organic or better yet grass-fed/pasture-raised eggs, meat, poultry – remember what these animals eat is part of what goes into your system too!

**These are not absolutes but a gauge for portions and frequency. Think protein, carb, fat for meals, and snacks. Meals should be in the 350-500 calorie range and snacks 200-250.  Veggies and fruits are the best carb sources for energy; add in small portions of starchy carbs for satiety.  Keep protein to 4-6 oz portions.


Posted on

September 21, 2020

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