New Year meal plan for triathletes

Christmas is here and it’s time to crack out the mince pies and sherry! But how can you avoid starting the new year feeling more bloated santa than elite athlete? Well here, courtesy of 220’s Nigel Mitchell, is a super-healthy post-Christmas meal plan for triathletes.

Note: If you need a few more carbs in the morning for breakfast, add a small bowl of porridge.

BREAKFAST

Combine 2 large tablespoons of milled mixed seed with around 4 prunes and 150g of plain, low-fat, Greek yoghurt.

Nutrition: 258 kcal, 10.4g carbohydrate, 22g protein, 14.2g fat

MORNING SNACK

1 medium banana

Nutrition: 95 kcal, 23g carbohydrate, 1.2g protein, 0.3g fat

LUNCH

1 grilled chicken breast, grilled without the skin, 1 avocado, 100g cooked quinoa, 4 raw cherry tomatoes.

Nutrition: 531 kcal, 35g carbohydrate, 47g protein, 22g fat

AFTERNOON SNACK

30g roasted unsalted pistachio nuts

Nutrition: 180 kcal, 2.5g carbohydrate, 5.4g protein, 16.6g fat

DINNER

Large salmon steak (190g), baked and served with 1 medium baked sweet potato, 2 spears of broccoli (90g) boiled in unsalted water and 4 young carrots (100g) boiled in unsalted water.

Nutrition: 632 kcal, 54g carbohydrate, 50g protein, 26g fat

BEFORE BED

A 100ml glass of semi-skimmed milk

Nutrition: 46 kcal, 4.7g carbohydrate, 3.4g protein, 1.7g fat

TOTAL NUTRITION: 1742 kcal, 129g carbohydrate, 129g protein, 80g fat

Helen Webster Editor, 220 Triathlon

About

Helen has been 220's Editor since July 2013, when she made the switch from marathons to multisport. She's usually found open-water swimming and has competed in several swimruns as well as the ÖtillÖ World Series. Helen is a qualified Level 2 Open-Water Swim Coach focusing on open-water confidence and runs regular workshops at the South West Maritime Academy near Bristol. She is also an RLSS UK Open Water Lifeguard trainer/assessor.